Coach, I want to become stronger, what nutrients should I supplement?

If the human body is compared to a machine, then macronutrients (carbohydrates, proteins, fats, etc.) are like the fuel that powers the machine, while micronutrients are like the lubricating oil of the machine.

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Nutrition & Athletes

Some studies have shown that adequate macronutrient supply combined with proper micronutrient supplementation can help athletes recover from injuries and post-training fatigue. So, what micronutrients are athletes prone to lacking?

Due to the extensive physical activity, athletes may need to supplement the following micronutrients, such as calcium (Ca), iron (Fe), zinc (Zn), magnesium (Mg), selenium (Se), vitamins, β-carotene, etc.

Before supplementing, it is recommended to have a blood test. For example, female athletes are prone to iron deficiency due to their menstrual period. At this time, we need to test Iron, Ferritin and other items, and also assess whether they have anemia.

In addition to the micronutrients mentioned above, there are many supplements on the market. So, which ones can be taken additionally and which ones are not recommended? Is there any reference basis?

For this part, we can refer to the Supplement Group Classification System proposed by the Australian Institute of Sport (AIS), which is temporarily translated as the supplement classification system.

Australian Institute of Sport (AIS)

(Photo provided by Dr. Ye Junjuan)

The supplement classification system proposed by the Australian Institute of Sport is also known as the ABCD Classification System. This system divides supplements into four groups: Group A, B, C, and D.

Group A

The sports foods and nutritional supplements mentioned in Group A have been scientifically proven to help improve athletic performance when used under special circumstances. It can be further divided into "sports foods", "medical supplements" and "performance supplements".

*Sports foods: Sports drinks, Sports gel, Sports confectionery, Liquid meals, Whey protein, Sports bars, Electrolyte replacement, etc.

＊Medical supplements: Iron supplement, Calcium supplement, Multivitamin/mineral, Vitamin D, Probiotics, etc. Within this category, there are several items that are considered micronutrients.

*Performance supplements: Caffeine, β-alanine, Bicarbonate, Beetroot juice, Creatine, etc.

Group B

Group B supplements, for which the evidence is low, may help athletic performance in some small studies. Currently, it is recommended that it be used on athletes only under special training and monitoring. They can be roughly divided into "food polyphenols" and "others".

*Food polyphenols: Quercetin, tart cherry juice, exotic berries, curcumin, etc.

*Other: Antioxidants C and E, Carnitine, β-hydroxy-β-methylbutyrate (HMB), Glutamine, Fish oils, Glucosamine, etc.

Group C

Group C supplements, currently with little evidence to support improved athletic performance, are not recommended for routine use in athletes. In fact, some supplements on the market that are not classified in Group A, B, or D should theoretically be classified in this category.

Group D

Group D supplements are not recommended for athletes to use; if used, they may fail drug tests. This type of drugs can be divided into "Stimulants", "Prohormones and hormone boosters", "GH releasers and peptides", "β-2-agonists", and "Other".

*Stimulants: Ephedrine, Strychnine, Sibutramine, Methylhexanamine (DMAA), 1,3-dimethylybutylamine citrate (DMBA), other herbal stimulants, etc.

＊Prohormones and hormone boosters: dehydroepiandrosterone (DHEA), Androstenedione, 19-norandrostenione/ol, other prohormones, Tribulus terrestris, other testosterone boosters, Maca root powder, etc.

*Growth hormone-related drugs (GH releasers and peptides).

* β-2-agonists: Higenamine, etc.

*Others: Glycerol (banned as a plasma expander), Colostrum (banned by WADA as it contains growth factors), etc.

Summarize

For athletes, it is recommended that any additional supplements be evaluated by a professional team first, and blood tests may be considered if necessary. Taking enough macronutrients, choosing the right nutritional supplements, and supplementing with the right amount of micronutrients can help improve athletic performance.

＊Reference: Australian Institute of Sport: ABCD Classification System

This article is from: Dr. Ye Junjuan's blog

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