In the sports world is very habitual consumption of dietary supplements, either in the form of amino acids, vitamins, minerals, antioxidants, etc.. The choice of this or other products are often based on the last article we read in magazines, or the seller of the store supplements that we recommend something, or even in our personal trainer. But are we really taking something that will lead to improved athletic performance, or are we simply throwing money and we noticed the well-known “placebo effect”? We refer to the placebo effect when discussing the benefits experienced by athletes (in this case in particular) when they are waiting for positive change in their athletic performance. It appears that the reaction to “be observed or treated” in a special way by their coaches (or even themselves) that are waiting to see an improvement after administration of a supplement, is in itself sufficient to perceive such an improvement or to the athlete go further in their effort and performance.

The amount of nutritional supplements on the market for athletes and general population, is innumerable and the controversy about their suitability and efficiency is enormous. In this post I will focus on vitamins and minerals. In the following I will try other compounds. Drawing on classic books like “Nutrition in sport. * Cryogenic aids and doping “by J.Gonzalez, P. Sanchez and J. Matrix, the conclusions are clear: “there is insufficient scientific evidence to support the use of vitamin and mineral supplements in sports, because they presuppose that the needs of those nutrients would be covered with a proper diet. They admit that the vitamin and mineral deficiencies can reduce performance, but there is no evidence that his contribution over the daily requirements better. They are less sharp with vitamins and minerals, antioxidants (α-tocopherol (vat E), β-carotene (vat A), vitamin C, selenium, coenzyme Q), and admit some evidence of its protective effects against oxidative damage and consequent tissue damage (vat E, A and C) and improved cardiac performance (cones. Q). This is the position of most of the classics and sports medicine specialist.

On the other hand, proponents of supplementation, both in sport, as in general population (as is the case of Orthomolecular Therapy), imply that a balanced diet is sometimes insufficient to meet the individual needs of vitamins and minerals, as many of these nutrients are lost in the process of storing and cooking, or even claim that already in origin, the food we eat are not as rich in nutrients as they should, due to intensive production and depletion of farmland. This type of therapy is always the individualized supplementation plan, recognizing the idiosyncrasies of each individual, it would be difficult to extrapolate results in large patient groups, since each would require specific supplementation plan. They also emphasize the difference between impairment and insufficient vitamins and minerals. Deficiency suggest the level required to prevent a deficiency disease, and inadequate, the level needed for optimum performance. In this take shelter to protect their therapies and the appropriateness and even necessity of supplementation. The basic plan is always a complex supplementation multinutrient (vitamins and minerals), because nutrients work synergistically (in team), so taking one of them individually can be ineffective and even dangerous, for it requires of other for operation and can create imbalances if not eaten together.

But what is my position on this? First of all, I must stress how important that is radical diet as a basis for optimal health (see post of diet and training). If our diet is not ideal, and we can take the “purge of Benito” (if you allow me the expression) that does not reach that optimal state of health. The second is that my experience tells me that it is advisable to take a supplement multinutrient (vitamins and minerals) from time to time and in certain situations. It is possible that the effects in terms of improvement in performance can not be measured (so not talking about cryogenic aids), but much improved energy level and wellbeing of the individual, since they are obtained optimal cellular levels of nutrients , and offset many biochemical processes in the body. I say this based on my personal experience with my patients (in this space do not intend to lay any kind of chair, just be honest and give my point of view according to my experiences). Thirdly, if we took a multinutrient must demonstrate commitment to quality and use good brands, with a solid track record and high standards of quality in manufacturing, EMBASE and conservation of their products. This ensures optimal absorption and utilization of components. The chemical formulas that occur in the minerals, for example, make availability varies greatly and absorb them, when these minerals are present as amino acid chelae, glaciate, glaciate or picolinate, absorption is 60-80% when they are in the form of citrate, the absorption is 50% in the form of carbonates 15% maximum, if present as oxides, sulfates and phosphates, the absorption drops to 5-10%. Therefore you must determine, not only in the quantities of each nutrient, but also on its chemical form.

In next post I will talk about amino acids, fatty acids and other compounds such as caffeine, ginseng, Eleutherococcus, Guarani, etc. In sports supplementation. If you want to talk about someone else you are interested, you can write me down in the comments.

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