It would seem that everyone is looking to squeeze the the majority out-of-their training investment & as a result, the supplement industry has globally become a multi-billion dollar industry. There are on the other hand very few legal ergogenic (performance enhancing) supplements on the market whose benefits are verified & whose negative side-effects are minimal. A large the majority importantity of the supplements on the market are either dangerous e.g.. Ephedrine or have absolutely no benefit at all on performance for example orthonine, arginine. In this article we have chosen to highlight three products, which have verified performance-enhancing properties, these include creatine, caffeine & carbohydrates.

A product that has been repeatedly shown to improve performance in power-type sports & especially those that involve interval training is creatine. Creatine is a combination of three different amino acids & is produced naturally in the body, the vast the majority importantity being stored in skeletal muscle as creatine phosphate. Creatine phosphate is able to maintain muscle ATP (a high energy molecule & the energy “currency” of the body) levels in muscle by “donating” its phosphate to ADP (a lower energy molecule) thus allowing for an raised reserve of instantaneous energy to be used during very high intensity exercise. For example, creatine is likely to benefit high intensity exercise such as weight/power training & repeated sprints/interval training but not single sprint events lasting shorter than 90 seconds & endurance competition. The American diet supplies about one gram of creatine, which is found in red meat & some fish species (mackerel), but studies have shown that supplementing with 20 grams of creatine monophosphate for six days may raise muscle creatine levels by 20%. The recommended dosage is to take a “loading” dose of approximately 20 grams (4 teaspoons) a day for fivedays; thereafter a “maintenance” dose of 5-10 grams is required.

In addition, it is recommended that the individual take the supplement dissolved in a drink of high carbohydrate content (about twohours before exercise) as this causes an insulin "spike" which assists in muscle creatine uptake by more than half. its proposed on the other hand that not all individuals respond to the use of creatine equally – some respond well by being able to store the additional quantities while others dont seem able to do the same. Lastly, it is suspected that the use of creatine is relatively safe although the long-term health risks of high dose supplementation are unknown. The only drawbacks known at this time is that it may cause stomach upset if not dissolved properly & individuals with existing kidney disease should not use it. Competing athletes are encouraged to use only high quality products from an established supplier, as some manufacturers have deliberately spiked their products with illegal performance enhancing substances & steroid precursors such as nandrolone, while other products may be contaminated with toxic metals.

There is a large body of evidence to indicate that caffeine use even at levels below that allowed during Olympic competition (>12 mg/ml) produces quite a few ergogenic effects. studies involving cyclists performing at a fixed intensity have demonstrated an raised time to fatigue ranging from 20-50% when using the product. Also, caffeine improves performance during all-out efforts lasting 4-5 mins & during repeated bouts of exercise such as interval training. Caffeine has also been demonstrated to raise the maximum force that can be sustained during a maximal voluntary contraction (MVC) of a muscle & that the duration of sustaining an isometric contraction at 50% MVC raises on the order of 28%. its proposed that this effect is due to raised skeletal muscle recruitment by the motor cortex of the brain, & that caffeine may also de-crease the perception of effort allowing for more relative work to be performed. Thus caffeine may improve performance in a strength training routine. Other proposed methods of its operation is that it reduces fatigue & raises alertness & well-being which may be helpful during events of extreme duration such as ultra marathons where staying awake plays a crucial role in performance results. some evidence seems to indicate a glycogen sparing effect associated with the use of caffeine, on the other hand its metabolic effects has not been substantiated.

Furthermore, it has been demonstrated that caffeine doesnt raise urine production during exercise, but does so at rest. Popular sources of caffeine are coffee (50-100 mg/cup), cola drinks (50mg/375 ml can) & over the counter medications (100-200 mg/tablet). its possible that the tablet source may produce more ergogenic effects on exercise as it is suspected that other chemicals found in coffee may interfere with caffeine’s operation. Caffeine should not be consumed in association with creatine as there is some evidence to indicate that the former prevents the latter’s absorption.

Although one may not think of it as a supplement in the true sense of the word, as mentioned previously in other articles & hints on this site, the use of carbohydrate during & immediately after exercise has demonstrated various ergogenic effects. Research has indicated that hypoglycemia (low blood sugar) can be a significant cause of fatigue & premature termination during prolonged exercise events. Consuming carbohydrates during a race wont necessarily allow an individual to perform better, but it will raise the time to fatigue should they not have enough liver glycogen (stored glucose) to maintain blood sugar levels for the duration. In a previous article on the lactate threshold/turnpoint we discussed the fact that muscle glycogen is committed to be used in its cell of storage. The liver on the other hand is capable of releasing its glycogen stores as glucose into the blood stream to maintain blood sugar levels. The liver glycogen reserves on the other hand are limited – only about 100 grams, whereas the skeletal muscle is able to store about 500 grams. its estimated that during prolonged exercise events such as marathons, the rate of blood glucose usage is 1.0 gram per minute or 60 grams per hour. so assuming a non-carbohydrate loaded participant enters such a competition even with full liver glycogen stores, they would only be able to maintain blood sugar levels for about an hour & a three quarters before hypoglycemia would begin to set in.

Regular carbohydrate ingestion during the race will help the participant to maintain usual blood sugar levels & avoid fatigue & the early termination associated with hypoglycemia. Another associated benefit of carbohydrate ingestion during exercise is its protein sparing effect. During aerobic or endurance type exercise, as muscle & liver glycogen levels begin to fall, protein (source of amino acids) from muscle stores is increasingly broken down to help replenish blood sugar levels through gluconeogenesis (the production of glucose). With the maintenance of blood sugar from ingested carbohydrates, less protein & lean tissue mass is sacrificed. In addition it is suspected, although still questionable at this point that carbohydrate consumption may prevent central or neural fatigue by limiting the amount of free tryptophan in the blood. Tryptophan is an amino acid from which the substance serotonin (a substance which induces sleepiness & fatigue in the brain) is made. Carbohydrate ingestion in combination with protein immediately after intense exercise has been demonstrated to raise protein/muscle synthesis & raise muscle glycogen stores (glycogenesis). its likely that the raised protein synthesis is mediated by raised quantities of a hormone known as IGF-1 (Insulin-like Growth Factor-1). Lastly, as mentioned earlier carbohydrate assists indirectly in the transport of creatine monophosphate into skeletal muscle, thus increasing reserves of creatine phoshphate.

In conclusion, there are some supplements that have verified ergogenic properties & are presently considered safe. its not advisable on the other hand to consume all of these supplements together since one product may have negating effects on the other. Unfortunately, the marketing of supplements often far exceeds the potential benefits to be gained. The consumer should carefully consider the energy & metabolic demands of their sport/event or alternatively consult the services of an experienced exercise professional. This will allow the individual to choose the supplement that best suits their needs & avoid spending money on potentially useless products or risking their health or competition status.

David Petersen is an Exercise Physiologist/Certified strength & Conditioning specialist & the owner & founder of B.O.s.s. Fitness Inc. based in Oldsmar, Florida. More articles & information can be found at http://www.bossfitness.com