Health & Safety Spotlight
Sorting Through Sports Supplements By Marie Spano, MS, RD, CSCS, CSSD our age-group–winning teammate pops several dietary supplements in the morning with breakfast, squirts down a pre-workout “energy boosting” gel before his run, and slams a recovery beverage afterward. Since he’s a regular age-group winner, his regimen seems enticing. But then your memory jogs back to news stories on Usain “Lightning” Bolt. With the exception of vitamin C, this Olympic champion doesn’t like taking supplements. Instead, Bolt relies on a healthy diet, including a vegetable native to his country: yams. Athletes have varied opinions on sports supplements which, when combined with media misinformation, can make the topic of sports supplements very confusing.
Y
Is It Safe? Before you take a sports supplement, first consider if it’s safe for you. For athletes who are drug tested, this is vital. You need to make sure the supplement does not contain any banned substances as identified by your sport’s governing body. After that, take a close look at the other supplements, medications, and medical conditions you have. Will this supplement interact with any of them? If you’re unsure, ask your pharmacist. The last thing you want is to take something intended to improve your health when, in fact, it will have the opposite effect. What Does It Do? Next, determine exactly what the supplement does and if it can live up to it’s health- or performance-enhancing claims. Keep in mind that what works for your teammate, friend, or even an Olympian may not work for you. After all, your training program, dietary intake, goals, and lifestyle are unique to you! Tried and True A plethora of sports supplements are available on the market, including some that have the green light for improving performance and/or recovery for runners: Electrolytes – We all lose electrolytes, primarily sodium, through sweat. If you’re training in the heat, you lose even more water and electrolytes through sweat. Though sports drinks contain electrolytes, many athletes need more (sometimes over twice as
much sodium) to replace the amount they lose through sweat. Very low sodium levels (hyponatremia) is extremely dangerous and leads to a spectrum of symptoms from confusion, fatigue, and cramps, to death. Carbohydrates – You can eat your carbohydrates from regular food after you train or compete, but you also need carbohydrates while running if you’re out there longer than an hour. Eating and running usually don’t go together unless you are an ultra marathoner. Therefore, sports drinks, gels, and gummies are a fantastic way to deliver the right type of carbohydrates (those that get into your bloodstream right away and provide immediate usable energy) to your hard-working muscles. Protein – Most runners don’t consume protein while running. In fact, doing so could lead to an upset stomach. However, protein should be consumed post-exercise to minimize muscle breakdown and possibly even improve glycogen synthesis in your muscle tissue (carbohydrate stored in muscle— your fuel tank and main source of energy for running). Liquid protein sports supplements or powders you mix into liquids are convenient, but you can also eat regular food. Just try to do so within 30–60 minutes after your run. Caffeine – Caffeine temporarily increases alertness, decreases fatigue, and improves mental functioning. It helps you “think” a little better. And it can boost your performance during both endurance exercise and high-intensity exercise, such as sprinting. However, more isn’t better when it comes to caffeine, so know your limits, since too much can leave you jittery. Caffeine does not dehydrate athletes. That myth was shattered a few years ago, so go ahead and enjoy your morning cuppa joe with no worries. Marie Spano, MS, RD, CSCS, CSSD is one of the country’s leading sports nutritionists. She combines science with practical experience to help Olympic, professional, and recreational athletes implement customized nutritional plans to maximize athletic performance. Spano is the sports nutrition consultant at Competitive Edge Sports and runs Spano Sports Nutrition Consulting.
Bigstockphoto.com
8 • ClubRunning S u m m e r 2 0 1 2
RRCA.org