Sports Supplements: Are They Valuable and Safe?

Protein

Studies indicate that doubling the recommended dietary allowance (RDA) for protein meets the needs of strength-training athletes. The RDA for adults is 0.8 grams of protein per one kilogram of body weight (weight in kilograms = weight in pounds divided by 2.2).

Taking more than twice the RDA doesn’t help and may cause harm. Excess protein intake can worsen kidney problems. And some protein foods contain large amounts of saturated fat and cholesterol, which can clog arteries and lead to cardiovascular disease .

Protein supplements are legal.However, athletes who eat more calories than the average person often find it easy to consume twice the RDA of protein through food sources alone.

Creatine

Touted as a muscle-strength enhancer, creatine is used to increase performance in high-intensity, short-duration sports. Several studies have noted slight improvements, but others have shown no benefit. Risks include water retention, muscle cramps, upset stomach, and the possibility of potentially serious kidney problems.

Creatine is legal for use in amateur and professional sports.

Caffeine

The diets of most athletes contain caffeine in the form of coffee, tea, cocoa, chocolate, or caffeinated soft drinks. Research has consistently shown that the stimulant action of caffeine improves alertness and mood. Caffeine may improve endurance by promoting the breakdown of fat. Side effects include nervousness, dizziness, tremors, headache, insomnia, and increased urination.

Caffeine at high levels is banned from sporting events.

Ephedrine

Stimulants such as ephedrine, pseudoephedrine, and herbal ephedra (ma huang), are used alone or in combination with caffeine to increase energy and delay fatigue. Studies, however, have not shown any benefit. Rather, products containing these ingredients have been linked to over 100 deaths in the US. Side effects include a rapid or irregular heart beat, high blood pressure , nervousness, and flushing.

Please note: On Dec. 30, 2003, the US Food and Drug Administration (FDA) issued a consumer alert regarding the safety of dietary supplements containing ephedra. The FDA has determined that consuming these supplements poses an unnecessary risk of illness or injury, and that consumers should stop buying and using ephedra products immediately. The FDA also notified manufacturers and marketers of these dietary supplements that effective 60 days after the publication of its final ruling (March 2004), the sale of all products containing ephedra in the United States will be banned.

Anabolic Steroids

Testosterone and its derivatives boost levels of male hormones and build muscle strength and size. Serious and potentially irreversible side effects include hair growth, acne, infertility, prostate problems, liver damage, tumors, high blood pressure or cholesterol , and premature stoppage of bone growth.

Steroids are available only by prescription and are illegal in most sporting events.

“Andro” Agents

Marketed as “natural” alternatives to anabolic steroids, “andro” agents include androstenedione and dehydroepiandrosterone (DHEA). Studies have shown no benefit from taking these agents and the same potential risks as steroids.

Andro agents are banned by many sports organizations.

Sport Supplement Safety

Despite a plethora of products on the market, sports supplements are largely unregulated. Under the US Dietary Supplement Act, brands are not required to prove they are effective, safe, or pure before sale. As a result, supplements may have more, less, or none of the active ingredient printed on the label. And, they may contain contaminants, toxins, or other unidentified substances that are potentially harmful.

Until more is done to establish the safety and efficacy of sports supplements, take precautions:

• Carefully research each product before deciding to buy and use it.
• Only buy brands made by a reputable company.
• Follow directions for use and do not exceed the recommended dose.

In addition, always have a doctor who is knowledgeable about sports supplements supervise your use of them. Your doctor can help you determine if a product may interact adversely with other supplements or medications you are taking. He or she can also help you watch for potential side effects.

While westill don't know if some of these agents are valuable, you can at least optto play it safe.