Nutritional And Non Nutritional Supplements( Ergogenic AIDS) And Sports Performance

ABSTRACT

 This project report, submitted to the University of Ghana, was on the efficacy of commonly purported ergogenic aids used by athletes. Literature review was conducted on 77 substances to ascertain their ergogenic effects. Possible adverse effects on health and legality were also looked at. Only five (6%) of the supplements had clear scientific support for their ergogenic effects. These include alkaline salts (sodium bicarbonate, sodium citrate), caffeine (including sources of caffeine e.g guarana), carbohydrates, creatine, and water. Those with mixed support formed 9% and include alcohol, choline, antioxidants, dihydroxyacetone pyruvate, glycerol, phosphates, vitamins E, B l, B6, and B12. These need more research to ascertain their status. The rest, about 85%, had no substantial scientific backing. On adverse effects, 32% of the supplements were found to be potentially dangerous, 34% with mild side effects, 14 % had none reported, and 20% were not researched. In terms of legality, 75% were legal while 25% were illegal. For recommendation, there is no doubt physical activity, athletic performance, and recovery from exercise is enhanced by optimal nutrition. Yet there is no one “miracle food” or supplement that can supply all nutritional needs. The key to optimal nutrition is not in commercialized isolates but a balanced diet and good hydration. A well nourished person might not need any supplement. Nutrition advice, by a qualified nutrition expert, should only be provided after carefully reviewing the athlete’s health, diet, supplement and drug use, and energy requirements. Ergogenic Aids should be used with caution, and only after careful evaluation of the product for safety, efficacy, potency, and legality. In conclusion, except for 6% of the ergogenic aids studied, supplementation will not, in general, enhance exercise performance in well-nourished, physically-active individuals. Ch