Performance Supplements
A Quick Primer On Athletic Juice
By Pete Draovitch, MS, ATC, PT, CSCS
with
Alan DeGennaro, MS, ATC.CSCS

According to Webster's dictionary a supplement is something added, especially to make up for a lack or deficiency. In the athletic world however, a supplement is perceived to make up for more than a deficiency; it is used to increase the level of performance in both weekend warriors and elite athletes. The most common of these supplements—ephedra, creatine, anabolic steroids and human growth hormone—are reviewed below. Additionally, glutamine, caffeine and protein shakes are just a few of the almost inexhaustable list of available and used supplements.

Ephedra

Ephedra is a shrub-like plant found in desert regions throughout the world. In western countries, its use is widespread among athletes and others as a means for weight reduction. Many ephedra takers consider it the 'holy grail' of weight loss. While a review of ephedra literature does reveal some evidence of benefits, including weight loss, there are many side effects and some are dramatic: nervousness, irritability, headaches, urination disturbances, insomnia, dry mouth, heart palpitations, and even death due to heart failure, stroke, or irregular heart rhythms. When comparing the benefits versus the dangers of ephedra, its use can not be recommended. If weight-loss is the goal, a mix of diet and exercise is a much safer alternative.

Creatine

While ephedra is popular among individuals within the fitness industry, creatine has become the legal steroid for many gym-rats. Creatine, found in red meat and dairy products, is stored in the muscle tissue where it is used to produce quick bursts of energy; usually less than seven seconds. Many research studies involving creatine have shown that its use increases the ability to generate more power during the first seconds of a sprint or an 'explosive' physical activity. Since many sports like football, basketball, shot putting, and baseball require extremely powerful and quick movements, creatine can be of benefit. Research done by Kraemer shows that while some people's muscles are full of creatine, the muscles of most people hold creatine like a leaky cup, losing one to two grams of creatine per day. Essentially creatine is nothing more than a quick booster for the body's natural energy system. Taking huge doses of creatine at one time, however, can be harmful since the body can only absorb so much and removing the excess could stress the kidneys. The recommended dosage is five grams per day over a few month period.

Research has shown measurable increases in strength for both young and older adults taking creatine. In a study performed on 18 men with an average age of 65, creatine was shown to increase strength between seven and fifteen percent in large muscles. So the question becomes - Would a weekend warrior notice any difference from supplementing with creatine? While there would be some gain for a person competing in a quick-burst sport, trying for a few more reps, or wanting to jump higher, that gain would only be 7-15% if your cup were leaky. The good news is that when compared to ephedra, the side effects of creatine are minimal. The biggest of the creatine side effects is muscle cramping if water intake is not increased along with creatine use. The minimal daily water need for a normal individual is body weight in ounces of water. However, during creatine use, the required daily water minimum is almost double.

Anabolic Steroids

Another supplement—illegal—but still used by many athletes is anabolic (build-up of tissues) steroids. Study after study has confirmed that steroids can increase muscle mass when used in large amounts and coupled with heavy exercise. One study reported an average of 8.9 lb gain of lean muscle in bodybuilders who used steroids during a ten-week period. Anecdotal evidence suggests that some steroid users have added as much as 40 pounds of muscle in a single year. The adverse effects of these drugs, however, outweigh any benefits derived. In females, who normally lack potent androgenic hormones, anabolic steroids not only promote male-type muscle mass and strength but also masculine-ize them in other ways, such as an increase in facial hair and a lowering of the voice. Other effects in both males and females include: reproductive system changes, cardiovascular changes, liver dysfunction, behavioral changes, and an addiction to further steroid use.

Human Growth Hormone

Human growth hormone, or HGH, is produced by the anterior lobe of the pituitary gland. Both the naturally created hormone and synthetic drug supplement accelerate linear growth in young kids and increase body weight and muscle mass, regardless of age. The problem with polypeptide hormones is that they are difficult to identify in testing. Other side effects include cardio enlargement, increased cholesterol, and triglyceride levels, Hypogonadism, insulin like effects on glucose metabolism, and acromegaly of facial bones.

In Summation

It is important to note that whatever benefit a supplement can give will last only as long as the supplement is being taken. Whether it is ephedra, creatine, an anabolic steroid or HGH, the user must stay on it to cash in on the benefits. Unfortunately, with each beneficial use comes the corresponding side effect(s). As a general rule, supplements with the least amount of side effects produce the least amount of benefit. And by the same token, the supplements that produce the most results also carry with them the greatest danger from use.

Note: The opinions and advice expressed in this article are those of the authors and do not necessarily reflect the views of the Pittsburgh Sports Report.