Essentials of Nutrition for Sports

subject to withdrawal symptoms, which may include fatigue, personality changes, and an inability to perform workouts. Other Potentially Ergolytic Ergogenics •^

Erythropoetin (EPO).

Sure, this blood-augmenting hormone can

improve human performance. However, disability or death due to thickening of the blood and blood clots, causing stroke or heart attack, will slow you down in a hurry.

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Anti-inflammatories.

Although many athletes find that a couple

tablets of aspirin or ibuprofen (Advil, Motrin) can be helpful before a ride, occasional side effects are a potential problem. A possible worsening of performance has been reported in a minority of studies.

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Phosphate sodium.

This substance is one of the few that has been

shown to improve performance in many studies. However, gastrointestinal side effects, including cramping and fluid retention due to the sodium component, can worsen performance too.

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Bicarbonate.

Lactate buffering with bicarbonate of soda has

been practiced for years. However, many athletes suffer cramping and diarrhea, which may make performing even a 1-minute kilometer bicycle race impossible.

Vitamin & Mineral

Supplements

North American and European athletes tend to have relatively

few nutritional deficiencies compared with Third World athletes, who often have major nutriti

onal intake deficiencies.

Most endurance aerobic athletes eat more than their sedentary

counterparts do. Increased vitamin and mineral needs are generally met by this increased caloric intake. However, carbohydrate needs are often suboptimal.

If you eat a balanced diet, the usual advice is that you do not

need any extra vitamins.

Not all of us eat a varied and op

timally healthful diet. Sometimes

it is because we are too busy and rely on fast food. Sometimes it is because we have food intolerances; for example, lactose intolerance of milk products. Sometimes it is because we choose to avoid foods because of religious or other beliefs; for example, we are vegetarian. Sometimes it is because we are fussy or odd eaters; for example, we hate vegetables or we prefer to eat Cheerios three times a day. Sometimes it is because we star

ve ourselves to keep thin.

Supplements can help optimize health and athletic performance

in those whose diets are imperfect.

A general multivitamin, costing about a dime a day, may be used

as insurance. Anything additional is generally a waste of money.

Side effects from high doses do exist. For example, most

multivitamin supplements now carry the warning: “Long-term intake of high levels of vitamin A (oth

er than from beta carotene) may

weaken the bones in older adults. Consult your physician before taking another vitamin A-containing

supplement with this product.”

Some vitamins taken in excess worsen performance.

Nutrition for Sports, Essentials of 126