From young to old, beginner to elite, and no matter the sport, there is no doubt that sports supplementation is one of the hottest topics of conversation among athletes. It’s not just the prospect of maximizing athletic performance simply by popping a few pills or sports drinks that’s tantalizingly appealing; There’s also the lingering fear that if you don’t indulge, you could be left behind in your competitor’s wake as he or she takes full advantage of the vast array of products now adorning retail shelves. But what are the real benefits of using ergogenic aids? Are there drawbacks? Where should you start?
Supplementation: A Thinking Athlete’s Guide to Planning a Program
Most athletes at some point in their careers use one or more dietary supplements; After all, when a great deal of time, effort, and money is invested in performance-enhancing training, the additional investment in a supplement program seems relatively small. However, the financial cost is perhaps the least important of the issues that need to be considered before using supplements. Athletes must think hard and be careful to get the potential benefits without the drawbacks. There are a number of fundamental questions related to the use of sports supplements, including the reasons for supplement use and where to start. Other factors that need consideration include; the pros and cons of supplementation; the role of multinutrient supplements; the value of two of the most ergogenic supplements; the possible benefits of antioxidant nutrients.
Performance ‘Tuning up’: music and video as ergogenic aids
Although you may think otherwise, not all ergogenic aids come from bottles or tubs! According to some sports psychologists, the right sounds and sights at the right time not only lift the spirit, but also help you train and perform better and can therefore also be considered ergogenic aids. In particular, new research suggests that listening to carefully selected music and watching self-motivating videos can be especially valuable for athletes looking to improve performance in both training and competition Andy Lane. a sports psychologist who has done some research in the area of these new techniques, and explains how they can be evaluated and suggests ways they can be incorporated into training. Some of their findings include the following: music can be used to enhance emotions, and emotions have a powerful ergogenic effect on performance, and an athlete’s response to music is highly individualized but can be assessed using the “regulation” scale. of the mood of the music. It has also been said that music can be an ergogenic aid, but what is this music/mood regulation scale? How can you determine which types of music are most likely to improve performance and what techniques are needed to put together your own music? and video stream?
research summary The latest research on ergogenic aids, with new studies on different ergogenic aids, have included:
Creatine and running serum
In recent years, other more exotic and expensive forms of creatine have appeared, claiming to offer performance benefits over standard creatine. One of these is ‘creatine whey’, a liquid form of creatine that is claimed to offer other benefits over powdered creatine. California researchers examined the effects of ingesting whey creatine on long-distance runners; their findings noted that runners taking the whey had significantly lower rates of perceived exertion and better endurance. However, there was no noticeable improvement in the 5000m race times of those taking the whey, leading them to conclude that their findings did not support whey creatine as an ergogenic aid.
Phosphatidylserine as a future ergogenic aid for endurance athletes?
Phosphatidylserine is a natural lipid found on the inner surface of cell membranes in most animal and plant tissues, but according to new research by a team of Welsh scientists, it could also have the potential to enhance the ability of endurance when taken as a supplement. The research team took two groups of male endurance cyclists, asking one to supplement with phosphatidylserine for 10 days and the other to take a placebo. After a series of tests and comparisons, they noted a large increase in time to exhaustion during the V02max test, up to two minutes, which although it is evidence of phosphatidylserine as an erogenous supplement, this is the first test that reaches this conclusion. Further research will be needed to obtain a conclusive result.
