Supplements & Ergogenic Aids : Defined

An ergogenic aid is defined by the International Society of Sports Nutrition (ISSN) as anything that can improve performance. Therefore an ergogenic aid per se can include anything from supplements and deliberate nutrition, to a pair of lightweight running trainers!

From a nutritional perspective, some ergogenic aids are based on nothing more than hear say and therefore lack credibility and validity. Below is a non-exhaustive list of a few common supplemental ergogenic aids you might want to consider:

Stamina and Energy

Carbohydrates, Caffeine, Nitric Oxide and Bicarbonate of Soda have all been seen to irrefutably aid performance. Beta Alanine may provide some benefit to staving off fatigue too.

Speed and Power

Creatine (mainly monohydrate, but others include ethyl ester and micronized creatine to name a few), Nitric Oxide and L-Arginine.

Strength

Protein (whey, casein, egg, soya, hemp, brown rice, pea), ZMA and Fenugreek, Creatine and HMB (mainly for inexperienced lifters, but may be of benefit to experienced lifters too).

Recovery and Growth

Protein (as above), Electrolytes, Vitamins and Minerals and Carbohydrate.

Note: This list is not exhaustive, and it serves well to remember that the MOST BENEFICIAL of all ergogenic aids is WATER! For more info on this subject and much more besides, go check out our blog.

 

 

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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