Supplements and ergogenic aids: overview and evidence
An ergogenic aid is anything that improves performance. Only a few supplements have good evidence (IOC 2018): caffeine, creatine, nitrate, beta-alanine and bicarbonate.
Types of ergogenic aids
| Type | Examples |
|---|---|
| Nutritional | Carbohydrate loading, sports drinks, caffeine, creatine, nitrate, beta-alanine, bicarbonate |
| Pharmacological | Anabolic steroids, stimulants, EPO (mostly banned) |
| Physiological | Warm-up, altitude training, blood doping (banned) |
| Psychological | Imagery, goal-setting, relaxation, self-talk |
| Mechanical | Lighter shoes, better bats and racquets, swimsuits and cycling equipment |
The five performance supplements with good evidence (IOC consensus, 2018)
| Supplement | How it works | Typical dose | Best for | Side effects and notes |
|---|---|---|---|---|
| Caffeine | Blocks adenosine in the brain: less effort felt, more alertness | 3-6 mg/kg about 60 min before (ISSN 2021; IOC 2018); lower doses also help | Endurance, team and many other sports | Poor sleep, jitters, stomach upset, fast heart rate. Not banned; on WADA's monitoring programme since 2004 |
| Creatine monohydrate | Raises muscle phosphocreatine: more repeated sprints and training volume, more lean mass | Load 20 g/day (4 × 5 g) for 5-7 days, then 3-5 g/day; or 3-5 g/day for about 4 weeks (ISSN 2017) | Strength, power and repeated-sprint sports | Weight gain of 1-2 kg (water) during loading; stomach upset with large single doses |
| Dietary nitrate (beetroot juice) | Nitrate → nitrite → nitric oxide: better blood flow, lower oxygen cost | About 5-9 mmol (310-560 mg) 2-3 h before, or over several days (IOC 2018) | Endurance and team efforts; smaller gains in elite athletes | Pink urine; stomach upset; antibacterial mouthwash blocks the effect |
| Beta-alanine | Raises muscle carnosine, which buffers hydrogen ions | 4-6 g/day in split doses for at least 2-4 weeks (ISSN 2015) | Hard efforts of about 1-4 minutes (400-1500 m, rowing, combat sports) | Tingling skin (paraesthesia); split doses reduce it |
| Sodium bicarbonate | Raises blood bicarbonate, helping clear acid from muscle | 0.2-0.5 g/kg, about 0.3 g/kg, 60-180 min before (ISSN 2021) | Intense efforts of about 1-10 minutes and repeated sprints | Bloating, nausea, diarrhoea; always test in training |
Evidence levels: AIS Sports Supplement Framework
| Group | Meaning | Examples |
|---|---|---|
| A | Strong evidence for use in specific situations | Sports foods (drinks, gels, bars, protein powders, liquid meals); medical supplements for a diagnosed need (iron, calcium, vitamin D, multivitamins); the five performance supplements above |
| B | Emerging evidence; use only in research or close supervision | Some polyphenols and other newer products |
| C | Little meaningful evidence of benefit | Most other products on the market |
| D | Banned, or at high risk of contamination with banned substances | Stimulants, prohormones, SARMs, many 'testosterone boosters' |
Risks and safe use
- Food first: training, diet and sleep matter far more than any supplement.
- Ask four questions: Is there a need? Is it safe? Does it work? Is it legal?
- Contamination is common in some products; under the WADA Code's strict liability the athlete is still responsible for a positive test.
- Check ingredients against the WADA Prohibited List; choose batch-tested (third-party tested) products.
- Avoid products promising dramatic results, 'proprietary blends' and stimulant-heavy pre-workouts.
- Young athletes should rely on food and training; performance supplements are generally not advised for them.
Activity: market survey of sports supplements
- 1List the outlets to survey: pharmacies, sports shops, gyms and online stores.
- 2For each product, record name, type, form, claims, ingredients and dose per serving, serving size, price, FSSAI licence number, batch-testing logo and warnings.
- 3Classify each product by AIS group (A-D).
- 4Compare the label claims with the evidence; mark claims that are exaggerated.
- 5Check ingredients against the WADA Prohibited List.
- 6For protein powders, work out cost per 10 g of protein = price ÷ total protein in the pack (g) × 10, and compare with milk, paneer, eggs and dal.
- 7Present the findings in a table with your recommendations.
Before a college athlete buys a supplement, the dietitian asks: Is there a need? Is it safe? Does it work? Is it legal? A promising sprinter gains more by fixing diet, sleep and iron status first; if he then uses creatine, a batch-tested product protects him from an anti-doping violation.
2 marks: “What is an ergogenic aid?” A substance, device or practice that improves work capacity or athletic performance, e.g. caffeine, creatine or carbohydrate loading.
5 marks: “Write a note on creatine as an ergogenic aid.” Raises phosphocreatine; dosing (loading and maintenance); best for repeated short maximal efforts; weight gain and other side effects; good evidence (IOC 2018) and AIS Group A.
10 marks: “Discuss the ergogenic aids used by athletes, with the evidence for each and their risks.” Definition and types, the five evidence-based supplements in a table, AIS groups, risks (contamination, strict liability), and safe use.
C-C-N-B-B: Caffeine, Creatine, Nitrate, Beta-alanine, Bicarbonate: the IOC's five that work.