Fitness supplements - do they work?
By Clare E. Urwin
SURABAYA (JP): Throughout history, athletes have experimented with "performance enhancers" to give them an edge on their opponents. Greek Olympians evidently used strychnine and hallucinogenic mushrooms to "focus" before their events. Recently it's been illegal anabolic steroids for "growing bigger faster".
Today, the race is on to supply legal supplements (ergogenic aids, as they are fashionably called), which give competitors an advantage without any deception. We want our winners to be heroes and not cheats.
There is a universal desire for a "quick fix" to health and fitness goals. A short-cut to better performances or a great physique. Such aspirations are no longer confined to professional athletes either. Let's be honest, wouldn't most of us love to find a magic pill which could safely melt fat, grow muscle and give endless energy? Who can blame the tennis player, runner or footballer for thinking the same?
A highly charged, competitive, dog-eat-dog attitude, permeates most sports today. So, it's inevitable that fitness supplements with alluring promises are selling like hot cakes to sportsmen and sportswomen. Their overall theme is that these products are essential for optimum performance and, if not taken, an athlete is giving away an unnecessary competitive advantage. A very seductive message.
Health and Fitness magazines are also full of advertisements which appear to support their claims with a combination of hype, personal testimonials and related scientific data. For the consumer it can be totally bewildering. Unfortunately, the whole world of dietary supplements is a maze of controversy and conflicting information, so that feeling confused is normal!
For instance, one study will support the use of Vitamin E to help recovery after a strenuous workout, yet two other equally worthy investigations will find no link whatsoever. What's the consumer to believe?
On one hand, it seems sensible to be "up with the play" and take those supplements which assure a performance advantage. On the other hand if the publicity is pure hype, the only result will be expensive urine and an empty wallet. Even worse, what if the ergogenic aids do you harm? Few people have the time or knowledge to evaluate all the relevant data in depth before deciding whether to take them.
A simple fact to remember is that a supplement is meant to be just that. "Supplemental" to an otherwise balanced diet and healthy lifestyle. They are not, as many manufacturers would lead us to believe, the magic solution to all our fitness problems. Neither can "popping" a supplement be an excuse for indulging in bad health and dietary habits.
Nothing compares to the benefits achieved through a regular exercise plan. An intelligent approach to training and diet are going to provide a much bigger advantage than virtually any supplement. However, some do work in specific situations! They can be a helpful addition to a fitness program. But, it's important to remember that without the exercise, the supplement is almost certain to fail.
Hundreds of varieties and combinations are readily available at fitness centers, gyms, health food shops, and over the Internet. Traditional supplements like vitamins and anti-oxidants are sold alongside newer ones, including creatine, HMB, (hydroxy- methyl-butyrate) HCA (hydroxycitric acid), chromium picolinate, various amino acids, whey protein and carbo/protein drinks.
When it comes to improved fitness and performance, the "hottest" and singularly most popular one, is creatine monohydrate (CM). It's been called "muscle candy". Creatine is enjoying explosive sales and widespread use among professional and non professional athletes of both genders.
In 1992 when the British sprinter Linford Christie became the oldest man to win the Olympic Gold in the 100 metres at Barcelona, he started a creatine craze that has spread to almost all of the sporting world.
Three years ago, the tennis professional Mary Pierce began taking creatine to sustain her strength during daily twelve hour workouts. Since then, she has made an amazing comeback which culminated in winning the French Open this year. A remarkable feat for a woman tennis player already in her mid twenties. Creatine is now being used by all ages, for many activities and sports. From elite champions and gym junkies to weekend netballers and aerobic addicts.
Creatine is actually a natural substance found in the body. It's an amino acid produced by the liver, pancreas and kidneys and is concentrated primarily in muscle tissues, including the heart. Creatine assists the muscles in making adenosine triphosphate (ATP), the fuel used for brief, intense activity. It also helps them retain water, which increases their size as well as their ability to function. Creatine's presence is essential in short term, repetitive, high intensity exercise.
Nutritionally, it's available in a normal diet. Animal proteins, including fish, and especially meat are the main source. However, you would need to eat almost a kilo of beef to supply 4 grams of creatine. Because the human body's production of creatine is small, the attraction of a supplement is obvious. The appealing theory being; more creatine, more results.
Creatine supplementation is promoted as a method of increasing the ATP fuel to the muscles allowing them to work harder and longer, giving more strength, power and endurance. Although when used by itself it doesn't initiate muscle growth, it does mean better training and a more rapid recovery. Benefits every athlete wants.
However, controversy and medical warnings surround the use of creatine supplements. Because it's a dietary supplement and not a drug, creatine is unregulated by the FDA (American Food and Drug Administration) and has been only minimally tested for purity and safety.
The major health concern regarding the use of creatine and the other new fitness supplements is that no one knows what the long term risks are! For instance people have been taking creatine for only a few years, so extensive monitoring has yet to be completed. However, one concern of long-term use is possible kidney and liver damage. Creatine's short term side effects can include dehydration, muscle cramping, weight gain, nausea and diarrhea.
If you want to excel athletically or improve your appearance, always try do so as naturally as possible, to protect your health. Caution is the best approach when considering the use of these modern fitness supplements. They may be able to deliver that little "extra something" to spur you on to a higher level of fitness, but must be viewed as merely an aid to your larger program of improved exercise and diet.
Asking if these supplements work or don't work is too simplistic. The maze of conflicting information continues and will undoubtedly increase. Please remember that they are sold in a "buyer beware market". As always, use your common sense. Balance those optimistic supplement claims with a large serving of your own healthy skepticism. Good luck.
The writer, (clareu@attglobal.net), is a nutritionist and health advisor based in Surabaya.