claims on the label have not been evaluated by the
United States Food and Drug Administration (FDA)
and may not have any scientific basis. Surveys have
shown that 76% of college athletes, and 100% of body
builders take supplements. Athletes strive for the lead-
ing edge and they use ergogenic aids to improve their
energy and performance. It is now known that the only
healthy ergogenic aids are those that are legal, and
have been proven safe. To gain a more competitive
edge, the best aids are proper training, proper rest,
good nutrition, correct technique, and good coaching.
DescriptionSafe ergogenic aids include the following:Carbohydrate loading: It is now recognized that
adequate dietary carbohydrate in the days and
hours before strenuous training and competition is
critical to maintaining adequate glycogen levels in
the muscles. Increasing consumption of carbohy-
drates in liquid or food form normally three days
prior to an endurance-type event is therefore a way
to enhance performance. Endurance athletes, such as
marathon runners, rely on their stores of glycogen as
a source of energy during competition and carbohy-
drate loading is a method for boosting the amount of
glycogen in the body before a competition.
Proper nutrition: Proper nutrition means selecting
good food choices and diets that lead to maintaining
health while also reducing major risk factors for
diseases. The estimated average daily calorie require-
ment is 1940 calories per day for women and 2550 for
men. If the level of activity is increased, high per-
formance can be achieved by increasing the calorie
intake according on a sound nutrition basis.
Electrolyte solutions: The body requires a certain
amount of fluid intake on a daily basis to function
and the minimum is about equal to four 8-ounce
glasses (one liter or one quart). Strenuous activity
and excessive sweating call for two to three times this
basic amount. It has been shown that a fluid loss
equivalent to 2% of body weight can impair per-
formance and lead to heat exhaustion at 5%. Elec-
trolyte solutions not only provide fluid, but also
contain electrolytes, the salts and minerals required
for various functions by the body and that are also
lost by sweating.
Stress management: The increased stress of compet-
itive sports can affect athletes both physically and
mentally such that their performance abilities are
lowered. Stress may lead to excessive tension,
increased heart rates, cold sweats, and anxiety
about the outcome of the competition. Stress man-
agement techniques are recognized ergogenic aids
that help maintain concentration, confidence, con-
trol and commitment.
Relaxation techniques: Relaxation is especially
important for high performance athletic activities.
It promotes rest, recovery and recuperation while
removing stress related reactions, such as increased
muscular tension. In addition, relaxation contributes
to the maintenance of positive physical and mental
states.Precautions
Some ergogenic aids are known to have harmful
side effects and this is the reason why they are banned
by sports governing authorities because they are
unsafe and unethical. The most abused aids include
the following:
Anabolic steroids: These are synthetic hormones
used to increase muscle mass and strength. They
also produce a ‘‘steroid rush’’, a state of euphoria
and decreased fatigue that allows the athlete to train
harder and longer. Many adverse effects have been
documented from using these steroids.
Blood doping: This is another dangerous ergogenic
aid. It involves taking blood or blood products such
as erythropoietin (EPO), a hormone that stimulates
the bones to make red blood cells, to an athlete to
improve endurance and speed. It can also have harm-
ful side effects.
Human growth hormone (HGH): HGH is a widely
abused ergogenic aid by body builders. Some body
builders take large doses to decrease fat and increase
muscle mass. Many adverse effects have been
documented.
Caffeine: Caffeine affects the central nervous system
by increasing mental alertness and lowering fatigue.
Excessive use however, can cause irritability, rest-
lessness, diarrhea, insomnia, and anxiety. It is
found in coffee, tea, chocolate, and soft drinks.
Ephedrine: Some athletes use ephedrine-containing
supplements to improve their performance, have
more energy or decrease their body fat. Unfortu-
nately, athletes who use ephedrine may find that it
helps them run farther and faster, but research find-
ings have shown that it also puts them at risk of
potentially life-threatening side effects. This is why
the National Football League, the National Colle-
giate Athletic Association and the International
Olympic Committee have all taken steps to keep it
off the playing fields.
Gene doping: Gene doping is the non-therapeutic use
of cells, genes, genetic elements, to improve athleticErgogenic aids