242 Other Training-Related Issues
Table 14-4. Nutritional Ergogenic Agents
Agents Claims Dose Comment
CholineEnhances
endurance
performance.400 to 900 mg daily as
choline bitartrate or cit-
rate. Foods rich in cho-
line include egg yolk,
meat, liver, and peanuts.No benefit reported - not
known to be harmful at
above doses. Most claims
based on theoretical
possibilities.Octacosanol-
Wheat Germ OilImproves endur-
ance capacity.100 to 6000 mg daily
with expected results in
4 to 6 weeks.Some benefit reported.Arginine, Lysine,
and OrnithineStimulate growth
hormone
release.Variable. Ornithine - 500
mg a day or 250 mg one
to three times a day.
Arginine - 500 mg one
hour before meals and/
or before workout. These
items are sold separately
or in combinations with
varying amounts of
amino acid content.Ornithine - No benefit.
Gastrointestinal
disturbances are common.
Arginine, Lysine - Some
benefit reported.Sodium
Bicarbonate,
(“Bicarb load-
ing”, “Soda
loading”)Enhances
anaerobic per-
formance dur-
ing high intensity
exercise lasting
1 to 5 min.0.3 grams of sodium
bicarb per kg body
weight mixed with 1 liter
of water 1 to 2 hours
before exercise.Some benefit reported - Be
careful...harmful if taken in
large amounts. Discontinue
use if abdominal cramps or
diarrhea occurs.Caffeine”Fat burner”,
delays onset of
fatigue,
enhances per-
formance.4 to 9 mg/kg 30 mins to
one hour prior to exer-
cise.Some benefits reported, but
discontinue use if side
effects noted (stomach pain,
tremor) interfere with
concentration or steadiness.L-Carnitine“Fat burner”,
delays onset of
fatigue.500 mg daily. Food rich
in Carnitine include meat
and dairy products.Little to no reported benefit -
not harmful at above doses.
AVOID D-carnitine - A car-
nitine deficiency may occur.Chromium
PicolinateIncreases mus-
cle mass, growth
stimulating.50 to 1000 μg/day as a
dietary supplement.
Foods rich in chromium
include beer, brewer’s
yeast, oysters, mush-
rooms, meats, and
whole grain cereals.Some benefit reported.