Sports Supplements

An athlete's drive to succeed and out perform the opponent has fueled the development of various resources meant to enhance performance. Ergogenic aids are tools intended to enhance performance.

The NCAA Drug Testing Program states that:
...student-athletes are responsible for reading a product's label and consulting with the appropriate athletics department representative to determine whether the product's ingredients as listed on the label include NCAA banned substances. Student-athletes assume the risk that the supplement products may be mislabeled or contaminated with an undisclosed banned substance. Ultimately, student-athletes are responsible for any substance they put in their body.

As a student-athlete that may be taking supplements it's important to be aware of the safety, efficacy and purity of sports supplements. Sports supplements are abundant and the manufacturers want you to buy them! Is it worth your money? Could these supplements harm you? Is this supplement banned by the NCAA or other agency? Do the supplements do what the manufacturers say that they do? Does the product only contain the ingredients listed on the label? The following is a review of various sports supplements.

First a look at what is banned by either the NCAA and/or FDA:

Second, a look at what doesn't work:

Remember, the manufacturers of the sports supplements want you to buy the supplements, so they will provide "evidence" that the supplements work. In general some of the supplements below were shown to work in test tubes or in animals, but when it comes to human studies many marketed sports supplements are not effective!!

Supplement	Evidence/Reasoning	Source
Ephedrine - similar products/derivatives also banned - synephrine, zhi shi, citrus aurantium, ephedra, ma huang, sida cordifolia, epitonin, spitonin	all are stimulants that can be DANGEROUS	Bonci, 2005
Phenylpropanolamine (PPA)		Bonci, 2005
Primatene Tablets		Bonci, 2005
Androstenediol - similar products/derivatives also banned - Androstenedione, Norandrostenediol, Norandrostenedione, Tribulus	In human studies evidence shows NO increase in muscle size or strength!	Antonio et al, 2000; King et al, 1998
DHEA - dehydroepiandrostenedione	In human studies evidence shows that DHEA does NOT increase muscle size or strength, and is not advisable for women to take	Welle et al, 1990; Morales et al, 1994; Vogiatzi, 1996
GHB/GBL - gamma hydroxyl butyrone or gamma butrolactone	Can be very dangerous!	Bonci, 2005
OTHER DANGEROUS SUPPLEMENTS: Rest-Eze - furanone-di-hydro, Star Caps (contains lasix), Dieters teas that contain senna and cascara, Yohimbe

Supplement	Claim	Evidence	Source
L - Carnitine	thought to help burn fat	NO evidence that carnitine supplement can increase fatty acid oxidation during exercise. Another form of carnitine is DL-Carnitine, which may cause muscle weakness and should be avoided!	Brass et al, 1998
Boron	thought to help build muscle mass	NO evidence that it increases muscle mass in healthy athletes!! Doses greater than 50 mg/day can cause stomach upset and decreased appetite!	Ferrando et al, 1993
Chromium	thought to increase muscle mass	Evidence shows that Chromium DOES NOT increase muscle mass. Doses greater than 200 mcg/day is too much!	Clarkson et al, 1997; Lukaski et al, 1996; Hasten et al, 1992; Clancey et al, 1994; Walker et al, 1998; Campbell et al, 1999
NO2	thought to increase muscle mass and strength	Big questions about efficacy, no concrete evidence in humans to demonstrate that it works!	Bonci, 2005
Vanadyl Sulfate	thought to increase muscle mass	NO evidence in humans that it increases muscle mass!	Fawcett et al, 1996

What about protein powders and amino acid supplements?
Keep in mind that protein DOES NOT build muscle, strength training builds muscles - and adequate calories and adequate protein can help your body to build muscle once you lift weights. Excess protein does not mean extra muscle. Your body can only use 1g/# of body weight MAX!! Excess protein will be converted to fat and stored for energy. If you feel that you are not getting adequate dietary protein everyday then a cheap and effective way to increase protein is to use nonfat dry milk powder, which is also a great source of calcium! If you'd rather spend more money for the same effect, then look for a protein isolate that does not have any herbs added instead of protein powders that do have herbs (but why spend the $?).

Amino acid supplements such as glycine or glutamine have been shown to be very inefficient and in some cases USELESS! Amino acid supplements tend to be costly and have the potential to create imbalances and cause stomach upset!

The American diet supplies adequate protein, and protein powders and amino acid supplements are unnecessary if following an adequate diet.

What about vitamins and minerals?
A daily multivitamin can help an athlete meet increased needs for recommended daily amounts of several vitamins and minerals. A good product is Centrum or One-A-Day multivitamins. With vitamin and mineral intake, more is NOT better! Too much of vitamins and minerals can cause toxicity and negative side effects. Look for products that contain 100-200% of vitamins, and 100% or less of minerals! Check the label for expiration dates!

Final advice: supplements do NOT replace food and training.
Do not try more than one item at a time, and know that single ingredient items are typically safer than multi-ingredient products. Do NOT order products from the internet, and keep a written record of all the supplements you take and hold to the label to show to your trainer!! Remember, you are responsible for any substance you put into your body!

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