Supplementation for the Endurance Athlete

This weekend at the O’Fallon Grand Prix bicycle race I was asked by one of my teammates, “Rob, what supplements should I be taking?” This question caught me off guard as I’m usually asked about a specific nutrient or condition. This question was much broader. As I pondered the question I thought it would make an excellent topic for an article. Anyone who knows me also knows that I have a cabinet full of supplements that I feel benefit my health and/or performance on the bicycle. In an effort to narrow down the suggested list to a manageable number I considered the following: 1) Is there valid research on the supplement confirming or at least suggesting that it is effective? 2) Does it have a high benefit to cost ratio? 3) Does the supplement have benefits to general health in addition to its benefits specific to an endurance athlete?

Here are my suggestions in no particular order.

-Ashwagandha: This ancient Indian herb may help raise testosterone in men and in a 2005 study, participants reported higher energy levels, lower fatigue, better sleep and increased feelings of well-being. Additionally their cortisol levels also dropped.  Depressing cortisol levels after exercise helps protect the immune system and assists in maintaining lean muscle mass. A 2010 study also found a 7% increase in VO2 max and 9% increase in average power output on a bicycle ergometer in students supplementing with ashwagandha. I take 450 mg per day.

-Beta-Alanine: When taken orally this amino acid combines with another amino acid to form carnosine in the muscle cells. Carnosine is an acid buffer. When muscle cells have more carnosine, one is able to exercise at a higher rate for longer prior to fatigue setting in and  more total work can be produced during an exercise session. In a study with wrestlers, those supplementing with beta-alanine lost more fat and gained more muscle than those taking a placebo. Cyclist taking beta-alanine were able to produce 11% more power in a sprint at the end of a 110 minute exercise bout. This has direct application to anyone finishing an endurance event requiring a “kick” or a sprint.  I take 2 grams in water 2 times per day.

-Branched Chain Amino Acids: BCAAs increase preferential loss of belly fat during periods of low calorie intake, protect muscle from being broken down, boost post-work out testosterone/cortisol rations for quicker recovery, decrease fatigue, increase lactate threshold, spare muscle glycogen, decrease post-exercise soreness and most importantly to an endurance athlete improve hematocrit levels (Think natural/legal EPO). I take 5 g with each meal and 5g after exercise in powder form.