Ergogenic Aids
in Your Sports Nutrition Plan

Ergogenic aids may be any vitamin, mineral, herb or food substance that someone takes to give them a performance edge. Often these items are in supplement form.

Although some supplements are supported with research, many are not. It is difficult to separate the physical boost and the psychological boost a supplement provides. In that case, if the supplement is safe and legal, it may be worth a try for how you think it makes you feel. For most of us, however, there are many nutrition factors (enough fuel and nutrition) we need to get in order before attempting such supplements.

Here is a quick review of ergogenic aids. The information is posted by name of the ergogenic aid, the proposed action, and if it is supported by research for safety or effectiveness (+ yes; - no).

Bitter Orange (Citrus Aurantium), Weight Loss, (-)
Caffeine, Energy, Weight Loss, (+)
Carbohydrate, Energy, (+)
Conjugated Linoleic Acids (CLA), Weight Loss, (-)
Curcumin, Anti-inflammatory, (+)
Echinacea, Immunity Booster, (-)
Glucosamine-Chondroitin, Joint Health, (+)
Ginseng, Mental/Physical Performance, (-)
Gingko Biloba, Memory/Focus, (-)
Green Tea Extract, Weight Loss, Immunity, (+)
Guarana Extract, Energy, Fat Loss, (-)
Hydroxycitrate, Fat Burner, (-)
Mate, Weight Loss, Energy, (-)
Nitric Oxide, Muscle Building, (-)
Protein, Build/Repair Muscle, (+)
Panax Ginseng, Performance Enhancer, (-)
Siberian Ginseng (Eleuthero), Enhances fat fuel use, (-)
Sodium Bicarbonate, Reduces (Lactic Acid) Fatigue, (+)

Compare ergogenic aids to vitamins and minerals in your sports nutrition plan.