Today's sportsman are always on the look out for the next 'super supplement' that will give them that extra speed, increased strength, bigger muscles or greater endurance.  The fact of the matter is that there is no substitute for high quality traininig coupled with optimal nutrition.  This is one fact that will remain written in stone for many many years to come...

However, sports science has come along way in recent years and there are a number of supplements that continue to have the backing of science in their ability to improve performance.

These 'super supplements' are correctly known as Ergogenic aids due to their ability to increase work rate.  Scientifically it is claimed that ergogenic aids enhance performance by increasing muscle tissue, assisting with fat oxidization, increased strength and improved endurance.

Below are a list of  ergogenic aids that have had the biggest impact on athletes and sportsman in recent years.

Whey Protein

 Whey protein is a complete protein that contains all nine essential amino acids.  The concentration of branched- chain amino acids (BCAA's) is higher in whey than in any other form of protein.  This is of great advantage to an athlete as BCAA's are directly utilised by the muscles instead of having to be metabolised by the liver first.  BCAA's are therefore a great reserve energy source during intense exercise and are also readily availabe for protein synthesis at the end of training session, therfore encoraging muscle anabolism (growth) at the earliest oppurtunity. 

Whey protein comes in a number of different forms, these include

• Hydrolysate - Has been broken down into it's constituent amino acids (can be exspensive)
• Isolate          - Has had most of the lactose removed
• concentrate - Most common and inexspensive, can contain high levels of lactose

Casein Protein

 Casein is another good form of protein, although it does not contain as high a concentration of BCAA's.  However casein does contain a relaively high level of the amino acid glutamine, an important amino acid for strength and power athletes.  Research suggests that glutamine can help spare muscle during intense exercise.

Casein also has a slower absorbtion rate they whey protein.  Although this may be seen as a diadvantage during and immediately after exercise when the body needs quick delivery of protein, it is hugely beneficial when the body is in the recovery and sleep stage.  Casein will be absorbed over a longer period inside the gut allowing the body to utilise more amino acids and aid with growth and repair of damaged muscle tissue.

HMB

HMB (Beta- hydroxy beta-methylbutyrate) is made in the body from the BCAA leucine.  Research suggests that HMB helps increase strength and muscle mass, decrease body fat and assist in lowering cholesterol levels.  Scientific studies would seem to suggest that HMB protects muscle proteins from being broken down and speeds up repair. 

HMB has become more popular in recent years with sportsman, especially those involved in strentgh, power and speed activities.  Feedback from sportsman and weight lifters suggests that it does increase muscle mass and strength, especially when combined with other supplements and ergogenic aids such as protein and creatine.

Creatine

 Creatine is made naturally by three amino acids (glycine,arginine and methionine) in the body and is stored mainly as phosphocreatine (PC) in muscles. Phosphocreatine is used as energy source during short, high intensity bouts of exercise, usually lasting no longer than 6 seconds.  Consuming creatine will elavate PC stores and enable the athlete to perform longer high intensity training sessions and recover quicker between 'sets' of all out exertion, i.e. weight lifting.

Another effect of creatine is that it draws water into the muscle cells giving the athlete/ sportsman a more muscular look and increasing body  weight by upto 2kg.  Such water retention inside muscle cells is also believed to increase protein synthesis, resulting in quality muscle mass.. 

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