Dietetic and athletic training students in BMS 430 (Sports Nutrition) are presenting about ergogenic aids this week. Students researched, studied, and learned about popular sports supplements. Then, shared the information with the class and made recommendations regarding the supplement.
Typically, as a dietitian, my advice is to get nutrients from food, not pills. Most research shows that the majority of supplements do not provide much, if any, competitive edge. Eating a whole food or drink typically provides a lot of variety in nutrients, which can provide an athlete an edge. Powerhouse foods include milk, dry milk powder, yogurt, colorful fruits and vegetables (such as red pepper, berries, spinach, and oranges), lean meat, nuts and avocado. These foods are recommended for everyone, especially active people. That being said, there are exceptions and sometimes supplements are researched, studied, and can provide a competitive edge.
For example, research from Saint Louis University looked at an endurance athlete consuming beetroot (like a baked potato, but baked beet instead). The study group was small in number (11 participants), but showed promise. Runners in the study earned faster running times and had lower perceived exertion when consuming the beetroot. Nitrates, which are high in beetroot, have been shown to improve exercise performance. This is a good example of how eating your veggies can help improve athletic performance. In our class, we sampled beetroot hummus and beetroot pancakes….both were tasty and may provide that boost an athlete is looking for!