Ergogenic Aids and Legal Supplements
An ergogenic aid can be as simple as a bottle of water, and it can be as complex and sinister as injected steroids. There are businesses out there selling a wide variety of products that they claim will turn you into a super athlete. Know this: your success will not come out of a bottle, from a pill, or from some drink.
If you train well, you increase your chances of having a good race. If you train haphazardly and rely on a magic elixir, you will be disappointed. That said, there are some aids beyond water that can help you succeed.
Joltin' Joe
One of the most common and widely used ergogenic aids is plain old caffeine. Not everyone agrees that taking in caffeine helps with training and racing, but it is a widely held opinion that a cup of coffee an hour before a workout or race will have beneficial effects.
For one thing, the caffeine, a central nervous system stimulant, wakes you up. There is also evidence, not universally accepted, that the presence of caffeine aids in the release of free fatty acids into the blood stream, making them available for energy production. This spares the glycogen stores and aids in endurance. Use of caffeine also helps reduce the perception of fatigue, and you feel more alert.
If one cup of coffee can help with my workout, will more be better?
Don't overdo it. Caffeine can also act as a diuretic and lead to dehydration (another concept about which there is dispute). Too much will leave you nervous and cause tightness in the muscles, not to mention headaches and stomach upsets. One or two cups should do it, but most people know their limits.
If you don't like coffee, you can get caffeine from a pill, and some energy gels include it as part of the formula. In any case, caffeine is a legal aid. It is possible to test positive for excess caffeine, but the amount of coffee you would have to drink to flunk a postrace test — 40 ounces in two to three hours — is beyond the tolerance level of most people.
Squeeze It Out
Another popular aid is the energy gel. These come in an amazing variety, each striving to separate itself from the others with some feature like added protein or all-fruit ingredients.
Gels are just about essential for any endurance event, certainly for anything lasting longer than an hour. Your body uses up its stored energy in about that amount of time, and if you don't supplement with something, you will surely hit the wall.
Because of the variety and the different features, it is probably best to just try them to see what works. Most feature complex carbohydrates, but look at the total carbohydrate content for guidance.
Taste will be a big factor, and that's entirely your decision. Look for gels that have a bit of added protein, which can be helpful in long runs or rides.
Bars and Drinks
The energy bar is similar to the gel in that there are so many it's impossible to keep track, and it all boils down to taste. Be sure to read the labels closely. Some of the energy bars on the market are little more than candy packaged to look like they are something healthy.
Most gels come in a small packet that contains an ounce of a sticky substance that contains about 100 calories, most of them from complex carbs. Bars are larger and have a much higher caloric content and lots more sugar.
If you don't mind an extra expense, there are companies that will formulate energy and recovery drinks just for you, your needs, and the event you plan to enter. This service is pricey, but anything custom made usually is.
Also be wary of the widely popular energy drinks you see advertised everywhere. One look at the label will probably tell you all you need to know. If the “total carbohydrates” indicates 39 grams and the “sugar” also totals 39 grams, that means you could do just as well by going to the kitchen table with a spoon.
These drinks, of course, have a lot of fancy-sounding additives, but the calories — the energy — come from pure sugar. Further, these drinks are not regulated by the U.S. Food and Drug Administration, and it's worth noting that products with some of these ingredients are banned in other countries. Give these a wide berth.
Sweat Factor
If you are training or racing in hot weather, it is essential to maintain adequate levels of electrolytes. These are sodium, potassium, calcium, and magnesium. When you train or race in the heat, you lose electrolytes as you perspire. Deficiency in these minerals can cause severe problems, not the least of which is muscle cramps. Bad cramps can shut you down in a race.
A good diet is usually adequate to maintain proper electrolyte levels, but training or racing in hot and humid conditions, especially if you perspire heavily, can rob you of the electrolytes you need. There are supplements, capsules for example, you can take during exercise to restore lost electrolytes and fend off cramps or other serious conditions that are worth your consideration.
As you examine the vast array of supplements, bars, gels, drinks, and other aids, just remember that there are no magic pills for success. Don't get caught up in the hype. Hard work and determination are your keys to success.
