Performance Supplements (Page 1 of 2)

An estimated 84 percent of world-class athletes take nutrient supplements. Many other athletes and even casual exercisers also take supplements in the belief that doing so will support their efforts in activity. Science does not support this belief, however there may a psychological benefit.

Failure to obtain enough of any vitamin or mineral may effect performance. To meet athletes’ nutrient needs means that the athletes’ extra energy must come from nutrient-dense foods, not fats, sweets, or highly refined foods. Anyone who consumes a “junk” diet or relatively empty-calories foods risks becoming vitamin and mineral deficient.

• Thiamin - Failure to obtain enough thiamin has been shown to reduce aerobic power and cause blood lactic acid to accumulate during exercise.
   
• Riboflavin - Riboflavin, another B vitamin, plays a important role in energy release.
  Niacin - Excess niacin may affect performance adversely. It suppresses the release of fatty acids and thus forces muscles to use extra glycogen during exercise. This may shorten the time to glycogen depletion and may make the work seem more difficult to the exerciser.
   
• Vitamin B6 - This vitamin plays a key role in the release of energy from nutrients, in the liberation of glucose from glycogen, and in the formation of hemoglobin. Studies show that mega doses of this vitamin do not increase aerobic endurance.
   
• Vitamin B12 - The beliefs that this vitamin will enhance performance stems from its role in the production of red blood cells. Anemias of all kinds reduce the number and impair the function of circulating red blood cells, and rob the blood of its oxygen-carrying capacity. For the well-nourished athlete, any perceived benefits from taking supplements or shots are based on psychology, not physiology.  

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