by Nancy Clark, MS, RD

This feature is a continuation of the Sports Psychology column in the September 2002 issue of Runner Triathlete News. To read the interview with triathlete champion Michellie Jones, pick up a copy of the September issue of Runner Triathlete News.

Is it safe for my 16 year old son to take creatine...?
What's the best protein supplement to build muscle...?
What about Ripped Fuel to lose fat and boost energy...?

Competitive athletes commonly take some type of sports supplement to enhance health, performance or recovery from injury. Yet questions arise: Is the supplement safe? Does it work? This article looks at a few popular sports supplements and separates hype from truth to help you make wise choices.

Supplements to Build Muscle
Protein Powders: If you are dazzled by the photos of ripped body builders in muscle magazines, you undoubtedly believe the accompanying ads that link protein bars, powders and shakes with magnificent muscle mass. Wrong. The key to bulking up is lifting weights, not eating excessive protein. Certainly, athletes who want to build muscles need adequate protein. But the required amount is easily available through customary foods: milk, eggs, meats, fish, beans, soy, nuts.

The safe and adequate amount of protein recommended by the American College of Sports Medicine, American Dietetic Association and the Dietitians of Canada is 0.5-0.6 gm protein/lb for endurance athletes and 0.7-0.8 gms pro/lb for strength athletes. Hence, the 200 lb. body builder who needs 140 to 160 grams protein/day can easily consume that amount via 1 quart milk (40 gms pro), a 6-oz. can of tuna (40 gm pro) and an 8 oz. chicken breast (65 gm pro). Plus, he'll get even more protein from the other food in his diet. Consuming additional protein from supplements is not only needless, but also costly and displaces the carbs that are needed to provide fuel for the hard, muscle-building workouts.

Athletes who might benefit from protein supplements are vegetarians who fail to consume adequate beans, tofu or other sources of plant proteins. In this situation, consuming a protein supplement is better than consuming no protein.

Creatine: Popular among strength athletes and those who do repeated bursts of brief, explosive exercise (weight lifting, sprints, ice hockey), creatine is reputed to enhance recovery from one bout to the next. Creatine rapidly re-energizes the energy system that allows the muscles to do repeated bouts of hard exercise. For example, some body builders report better results from their workouts when they use creatine. By being able to repeatedly lift heavy weights, they are able to stimulate muscular growth. This translates into more strength, power and body mass. But not all athletes respond to creatine; some have little or no response.

Athletes who choose to take creatine should know that larger than recommended doses are needless; more is not better. They should also drink extra water to guard against cramps. If you are a parent who questions if your high school athlete can safely take creatine, you'll be relieved to know the research suggests creatine is safe. To date, creatine taken in the recommended doses has not been linked with medical problems. Yet, a wise motto with creatine (and any supplement) is "take at your own risk" due to poor quality control in the supplement industry.

The psychological effects of taking creatine should not be overlooked: Will the young athlete miss out on knowing how well his "all natural" body responds to old-fashioned hard training? This knowledge certainly builds self-esteem; lack of this knowledge may leave a feeling of self-doubt. Hence, I recommend young athletes reach their performance goals by training hard (and wisely) and optimizing their sports diet (i.e., eating a substantial breakfast and lunch to fully fuel themselves for a hard afternoon workout). I discourage the use of creatine in growing bodies.

Supplements for Endurance
Caffeine: Touted to enhance endurance and the ability to work harder with less perceived effort, caffeine is popular among endurance athletes and those who want a pre-exercise energy boost. Like most ergogenic aids, caffeine's effect varies from person to person. If you rarely drink coffee, you may simply end up with the jitters and a bad case of "coffee stomach." As with any dietary experiment, practice taking caffeine during training so you'll have no surprises on competition day.

Caffeine has the reputation of being a diuretic and contributing to needless dehydration. According to Dr. Larry Armstrong of the University of Connecticut, caffeine's diuretic effect is insignificant -- particularly among regular coffee drinkers. Caffeine may speed the rate of urination; you may urinate more in 2 hours -- but not in 24 hours. If you prefer to abstain from pre-exercise caffeine, a tried-and- true route to enhance endurance and performance is to eat appropriately before you workout. Research suggests athletes who ate 400 calories for breakfast three hours prior to endurance exercise exercised for 27 minutes longer than those who failed to consume breakfast (136 vs 109 minutes). And if you will be exercising more than 90 minutes, you can further enhance endurance by consuming carbs (i.e., sports drink, gel) during exercise.

Ephedra/Ma Huang: Ephedra (also called ma huang) is a stimulant banned by the NCAA. Ephedra commonly appears in nasal decongestants, cold medications and diet pills. It is also found in Ripped Fuel, a supplement that is popularly to lose fat and enhance energy.

Ephedra in combination with caffeine and also aspirin are bad combinations. Just go to the Center for Diseaes Control's website: www.cdc.gov and check out the number of medical problems and, yes, deaths associated with ephedra. In general, athletes and non-athletes alike should certainly be wary of products with ephedra and not take more than 24 mg. ephedrine per day.

Conclusion: A smart sports diet can safely provide the benefits sought from supplements. If you are looking for the winning edge, consult with your local sports nutritionist (www.eatright.org provides a referral network) or search the web (www.sportsci.org, www.gssiweb.com). For a compilation of in- depth research from professional journals, go to www.oznet.ksu.edu/nutrition/supplements.htm. You'll find a gold mine of information!

Nancy Clark, MS, RD, nutritionist at Boston-area's SportsMedicine Associates, counsels individuals how to eat to win. Her popular Nancy Clark's Sports Nutrition Guidebook, Second Edition, is available by sending $23 to Sports Nutrition Services, 830 Boylston St #205, Brookline MA 02467.