Q: I'm a fitness buff, and I just completed my first triathlon. I keepreading about all these products to help increase endurance or muscle mass, and I wonder what you think of them?
A: I've seen a lot of hype about "ergogenic" nutrients, which are said to help increase strength and endurance. But at least two ergogenic aids may indeed be beneficial. One popular new supplement is beta-hydroxy-beta-methylbutyrate (HMB), a metabolite of the amino acid LEUCINE. HMB increases muscle mass and strength. The other is CREATINE, which is also an amino acid metabolite and which has been around for 150 years. Studies have shown that creatine increases the force of muscular contractions and prolongs exercise time.
However, I'm still cautious about these products because we don't have enough information about the long-term health effects. For now, I suggest using supplements that increase energy or performance. I recommend VITAMIN E, which reduces muscle fatigue and cramping after exercise. I also recommend MAGNESIUM, which is essential for muscle contraction and is lost during rigorous workouts. LICORICE ROOT and GINSENG stimulate the adrenal glands and boost energy, but licorice root has been linked to high blood pressure in some cases and should be monitored carefully. Finally, I recommend TYROSINE, an amino acid that enhances endurance as well.
