Essentials of Nutrition for Sports

Decreased percent body fat in foot

ball players in a study funded

by the manufacturer. Improved VO

2 max in one study.

Avoid.

Inosine

Not banned. Inosine is a nucleic acid, and there is no evidence of an

ergogenic effect. There are theoretical reasons why it may actually worsen performance.

Avoid.

Insulin

Not banned. Used by body builders to decrease the breakdown of muscle

cells. Side effects include low blood sugar and seizures.

Avoid unless diabetic.

Iron

Not banned. Women with heavy periods are the group most likely to be

deficient in iron. If not deficient in iron, there is no evidence that iron is ergogenic.

Read about iron in the free

supplement to this book available

through at: http://roadbikerider.com/nutritionforsportssupplement.htm

.

Read more about the ergogenic and ergolytic effects of minerals

on page

126

.

Consider if deficient.

Km

Not banned.

This proprietary potassium-mineral supplement was found to

have no effect on performance in 30 subjects.

Not recommended.

Ma Huang

Banned. Ma huang, a Chinese herb, is sometimes referred to as natural

ephedrine. The herb contains a number of other alkaloids and metabolism is similar, but not identical to pure ephedrine.

Adverse side effects of ephedrine are legendary. (See herbs,

above, and

Some Diet History

in the free supplement to this book

available at: http://roadbikerider.com/nutritionforsportssupplement.htm

).

Avoid.

MCTs

Not banned. Medium-chain triglycerides— pa

rtially broken down fats—are

thought to be an energy source that may spare glycogen.

Van Zyl reported in 1996 that medium-chain triglycerides could

improve performance. Promotion

and marketing of these products

quickly followed. Efforts to reproduce these results failed.

Not recommended.

Melatonin

Banned by some sports organizations including the NCAA. May help jet lag. A hormone produced by the pineal gland,

melatonin is unregulated by the FDA and is sold in health food stores. Its potency is uncertain, contaminants potentially a problem, and its short- and long-term

side effects are not known.

Not recommended.

Nutrition for Sports, Essentials of 119