If you’re a competitive athlete or a fitness buff, improving your sports performance is probably on your mind.  Linda Craska, M.D., a local family practitioner who includes sports medicine in her practice, shares her thoughts with us on  how best to prepare to participate in sports, and some advice regarding supplements.

“Spending tons of time in the gym or at practice may offer results, but it is not a shortcut, and people with busy lives often look for fast effective results.   Some people think that taking sports supplements could improve their performance without so much hard work.  Some people think supplements help them develop more muscle mass, increase strength, and build stamina.  Other people use sports supplements to lose weight.  If you’re thinking about using sports supplements, you’re not alone.

But do sports supplements really work? And are they safe?

Sports supplements—also called ergogenic aids—are products used to enhance athletic performance.   They come in different forms, including vitamins, synthetic (manmade) drugs and hormones.  Most of these are available over the counter without a prescription.

Most of the foods you see on the shelves of your local grocery store and the drugs your doctor prescribes for you are regulated by the Food and Drug Administration (FDA).   The FDA ensures that many foods, drinks and drugs adhere to certain safety standards.  But sports supplements aren’t regulated by the FDA.  Without adequate testing, it is difficult to know whether these products are safe, or if their claims are accurate.

Whether you hear about sports supplements from your teammates in the locker room or the sales clerk at your local vitamin store, chances are you’re not getting the whole story about how they work, as well as the risks you take by using them.

Anabolic steroids 
– are hormones that help the body build muscle tissue and increase muscle mass.  Steroids, also known as “roids” or “juice,” are similar to the male hormone testosterone, which is produced naturally in larger amounts in males’ bodies and smaller amounts in females’ bodies.  When a person takes steroids, the body’s muscle tissue is stimulated to grow, producing larger and stronger muscles. 

But steroids can have unwelcome, serious side effects, such as high blood pressure and heart disease, liver damage and cancer, urinary and bowel problems, strokes,   blood clots, and sleep problems.  Steroids can also have emotional effects, such as severe mood swings, aggressive behavior, irritability and depressive or suicidal thoughts.

Androstenedione and DHEA (dehydroepiandrosterone)— are prohormones, or “natural steroids,” that can be broken down into testosterone.  Their effects aren’t well known, but it is thought that when taken in large doses, they can cause effects similar to anabolic steroids.  If you are a teen, the use of andro or anabolic steroids before your growth spurt can cause you to never reach your full adult height.  With an increased level of hormones, the body thinks it has already gone through puberty.  Bones get the message to stop growing far too soon.

 Creatine —is already manufactured by the body in the liver, kidneys, and pancreas, and it is naturally found in foods such as meat and fish.   If a person takes creatine supplement, the extra creatine is stored in the muscles, and some people believe it gives them an energy boost during workouts or competitions.  Long-term and short-term effects of creatine use have not been studied in teens and kids; research in adults has not shown that creatine can increase endurance or improve aerobic performance—but it may leave people prone to dehydration, muscle cramps and tears.  Other side effects include weight gain, diarrhea, and abdominal pain.

Fat burners – previously were made with an herb called ephedra (now banned by the FDA), which speeds up the nervous system and increases metabolism.   Some people use fat burners to lose weight or to increase energy, but evidence has shown that they can cause heart problems, stroke and occasionally even death.

Tips for dealing with athletic pressure and competition—

Ads for sports supplements often use persuasive before and after pictures that make it look easy to get a muscular, toned body.   But remember the goal of supplement advertisers is to make money by selling more supplements.  Don’t waste your money on expensive and dangerous supplements.  Instead try these tips for getting a “better game:”

Try to R-E-L-A-X: Your work, family and sports schedules may have you sprinting from one activity to the next, but taking a few minutes to relax can be helpful.   Meditating or visualizing your success during the next game may help your performance.  Sitting quietly and focusing on your breathing can give you a brief break and prepare you for your next activity.

Eat good food:    Fried, fatty or sugary foods will interfere with your performance in a major way.  Instead, focus on eating foods such as lean meats, whole grains, vegetables, fruits and low-fat dairy products.  If you feel hungry before your workout or game, pack easy-to-carry, healthy snacks, such as fruit or string cheese.  Also be sure you are drinking enough water to remain hydrated.

Avoid harmful substances —drinking alcohol, smoking or doing drugs all reduce your body’s capacity to work to its full potential.

Train smarter.    If you get out of breath easily and you want to increase your endurance, improving your cardiovascular conditioning is key.  You can’t expect results overnight, but improving your strength and endurance with hard work will be a lot safer for your body in the long run.

Lastly, consult a professional  if you’re concerned about your weight or whether your diet is helping your performance, talk to your doctor or a registered dietitian who can evaluate your nutrition and steer you in the right direction.  Coaches and trainers can help you, too, by helping you focus on weak spots during practice and workouts.  And if you’re still convinced that supplements will help you, talk to your doctor or a sports medicine specialist.  They will be able to offer alternatives to supplements based on your body and your sport.

Linda Craska, M.D., has her office in the Pioneer Health Care Center, 1103 NE Elm Street ; Prineville.  Her phone number for appointments is 541-447-3999.