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HPRC Fitness Arena: Dietary Supplements
Recent research suggests that antioxidant (vitamins A and E) supplementation has no effect on exercise performance after strenuous endurance training in individuals without vitamin deficiencies. Instead of taking antioxidant supplements to enhance performance, it’s more beneficial to eat a balanced diet with lots of fruits and vegetables.
The June 29 edition of the Telegraph.co.uk published an article titled Caffeine can boost endurance racing. The article cites research done by Coventry University and reports that high doses of caffeine can increase muscle power and endurance.
Study author Dr Rob James, from the University of Coventry's Department of Biomolecular and Sports Science, said: "A very high dosage of caffeine, most likely achieved via tablets, powder or a concentrated liquid, is feasible and might prove attractive to a number of athletes wishing to improve their athletic performance.
"A small increase in performance via caffeine could mean the difference between a gold medal in the Olympics and an also-ran."
Recent surveys of dietary supplement use indicate that about 20 percent of active duty personnel are using some type of protein powder. The percentage of users is likely higher among special operations personnel, and this is of concern, given the July 2010 Consumer Reports® alert on protein drinks. These powder products are typically mixed with milk, water, or another liquid to make a shake and promoted as a sure way to increase muscle mass. The products often come in different flavors, with strawberry and chocolate the mainstays.
The Consumer Reports® Alert indicated that most of the 15 protein drink products analyzed contained miniscule to concerning amounts of selected contaminants – arsenic, cadmium, lead, and/or mercury – each of which is toxic to various organs in the body. Military personnel commonly use several of the products noted in the report. These include EAS Myoplex Original Rich Dark Chocolate Shakes; Muscle Milk chocolate, vanilla crème, and nutritional shake beverages; MuscleTech Nitro-Tech Hardcore Pro-Series Vanilla Milkshake; selected GNC products, and BSN and Optimum Nutrition whey protein products.
It is important to note that if three servings of these products were taken per day, consumers could be ingesting amounts of these contaminants in excess of the maximum limits proposed by the United States Pharmacopeia, the authoritative standard for health products. Importantly, toxic effects have been reported from using these products and are of concern because the Food and Drug Administration does not require such products to be tested to confirm the absence of contaminants and other potentially dangerous products before they are sold.
Take Home Message: A chicken breast, three 8-oz glasses of milk, and three eggs are inexpensive sources of high quality protein, whereas protein powders are expensive sources of uncertain quality, and potentially contaminated, protein. It is both better and cheaper to eat real foods.
The FDA does not strictly regulate dietary supplements. As a result, supplements may not be as pure as stated on the label and may have potentially harmful contaminants. When purchasing dietary supplements, choose products approved by United States Pharmacopeia (USP) or other reputable sources.
Dietary supplements may interact with medications or other dietary supplements, and may even contain ingredients not listed on the label. To help ensure coordinated and safe use, inform your health care provider about any dietary supplements you are using.
Remember, taking dietary supplements alone will not reduce your disease risk. You must engage in complementary behaviors such as healthy eating and regular physical activity. Visit the "Dietary Guidelines for Americans" publication for more information.
MuscleMaster.com, Inc. (www.MuscleMaster.com) announced that it is conducting a voluntary nationwide recall of all lots and expiration dates of the seventeen listed dietary supplements sold between June 1, 2009 and November 17, 2009 (hereinafter "Recalled Products"). Click here to read more.