Supplementation Dietary supplementation is found in many forms, including vitamins, minerals, protein, caffeine and creatine products. It is any addition to an athlete’s regular diet that aims to achieve a particular nutritional goal.

Supplementation Why Supplement?????  Belief it will improve performance  Advertising claims  Training needs are too high to be met by normal food intake However, while perhaps supplying a psychological boost, supplements may be of little value if the diet is already well balanced in terms of nutritional requirements.

Supplementation Vitamins and Minerals Vitamins: Are inorganic compounds that are essential to maintaining bodily functions. They are required in very small quantities. They do not contain energy but act as catalysts that help the body use energy nutrients. They also assist with metabolic regulation and tissue building. The body is unable to manufacture vitamins, so diet must supply them. Some athletes take vitamins even though their normal diet contains all the necessary vitamins. The unnecessary intake of vitamins through supplementation is not only expensive and wasteful (excrete) but also potentially dangerous. Can lead to body aches, nausea, headaches and fatigue. Research shows that super-supplementation does not improve performance and that supplementation should not be a response to a desire for improved performance. Supplementation of vitamins should only be used to address health related matters such as vitamin deficiencies.

Supplementation Vitamins and Minerals Minerals: Are inorganic substances found in the body that are necessary for it to function adequately. They do not provide energy. Iron and calcium are most commonly deficient in athletes and inadequate supplies will affect performance. Iron is important as it is found in haemoglobin in red blood cells and assist with the transportation of oxygen and carbon dioxide around the body. Lack of iron is known as the deficiency ‘sports anaemia’ and reduces performance. Characterised by a lack of energy and general fatigue. People most at risk include endurance athletes, females, vegetarians and adolescent males. Athletes should look to dietary sources rather than supplementation to prevent this condition i.e. Lean meats, particularly red and dark green leafy vegetables such as spinach and lettuce. Calcium deficiency is more specific to health. It is vital for strong bone structure and regular intake prevents the onset on osteoporosis (brittle bones) which can be developed later in life (particularly females). Adequate calcium intake through dairy products during childhood and adolescents has a positive effect on bone quality during later life. Athletes should look to dietary sources rather than supplementation to prevent this condition i.e. Milk, yoghurt and cheeses, leafy green vegetables and fish.

Supplementation Protein Protein supplements have been used widely by weight lifters, body builders and strength athletes for a long time. These supplements may be natural or synthetic and available in powder, fluid or solid formulations. Protein holds cells together and assists in growth, repair and maintenance of body tissues. The belief associated with protein is that a higher intake will positively affect muscle size. However, research suggests the idea that most athletes do not need or benefit from protein supplementation. This is because the majority of the population, including athletes, are getting on average more than the daily requirements through a normal balanced diet. Strength athletes and endurance athletes in heavy training may experience benefits. Surveys reveal that most athletes consume well in excess of g/Kg body mass per a day (thats the equivalent of 23 extra eggs a day for a 70kg person), making supplementation both needless and wasteful. Additionally many protein supplements have many additives that pose health problems and may increase the risk of cancer. Furthermore, excess protein can increase the amount of calcium excreted in the urine and possible contribute to osteoporosis. Unlike excess carbohydrates which can be stored, excess protein must be eliminated from the body. This process can interfere with kidney function.

Supplementation Caffeine Can be found in chocolate, coffee, soft drinks and energy drinks. Much of the evidence relating to caffeine and performance is inconclusive. However caffeine does appear to improve cognitive processes such as alertness, concentration, clear headedness, improved memory and reasoning. Caffeine does not appear to improve the performance in short-term high intensity activities such as sprinting. Some studies also indicate that caffeine acts as a diuretic therefore contributing to dehydration. A diuretic is a drug that increases the amount of fluid (water and urine) passing from the body. It can also elevate HR, over-arouse athletes and contribute to sleep problems. Caffeine has ergogenic aid properties. This means that it has the ability to improve performance by assisting specific metabolic processes. In the case of endurance activities, the ability of caffeine to mobilise fat stores in the body and convert them into free fatty acids is important for energy production.

Supplementation Creatine The body has two sources of creatine, one is produced by body cells and the other is found in meat. Creatine found in the body and eaten from meat is converted to creatine phosphate and thereafter assists in the resynthesis of ATP. It is important in making energy available to sustain short duration explosive activity. While many manufacturers claim its performance enhancing abilities, such as delayed fatigue and sustained energy, increased strength and fat burning properties, research suggests otherwise, finding very little benefit from supplementation. This is because creatine supplementation has very little effect on athletes who are already consuming excessive amounts of protein. Excessive intake may lead to fluid retention (weight gain) and possible kidney and liver damage.