Athletes across a wide range of sports use a variety of dietary supplements from multivitamins and antioxidants to meal replacements and muscle builders. Across the American population (of non-athletes), approximately 65% classify themselves as “regular” supplement users (taking a supplement on more days than not). When it comes to athletes in “power” sports such as football, track & field, weight lifting and bodybuilding, the reported supplement usage is close to 100%.

Certainly, we can see the growth in advertising of nutritional products to triathletes – the pages of every tri-magazine are filled with all manner of drinks, gels, bars, and pills. Unfortunately, we’ve never really know very much about which supplement products triathletes are using (and why) until now.

Our research lab has recently completed a study on dietary supplement use in triathletes. The purpose of the research was to develop a greater understanding of the awareness, perceptions, and usage of dietary supplements in triathletes. The data has been presented at the International Society of Sports Nutrition Annual Scientific Conference in Las Vegas (June 2007) – and hopefully, it will help us understand how to more completely address both the nutritional and educational needs of triathletes.

The Study

We recruited 326 triathletes from events in Texas, California, and Oklahoma and asked them to complete a 50-question survey about their use (or not) of dietary supplements. Among these athletes, 174 (71 women and 103 men) were competing at Iron-distance events and 152 (63 women and 89 men) were competing at Olympic distance events. The demographics of each group are presented in the shown table.

As you can see from the data above, the Iron-distance athletes were a little older and had a somewhat higher income as compared to the Olympic-distance athletes. The Iron-distance athletes also tended to buy more (or more expensive) supplements based on their higher monthly expenditures.

What did we find?

It was clear that triathletes in general are avid supplement users (100% of our 326 participants were current supplement users). When we looked at differences in supplement knowledge and usage between the groups, some interesting facts appeared.

For example, we found that while more than 90% of all triathletes get most of their information about supplements from 2 places (internet and friend/training partners), a subset of Iron-distance athletes relied heavily on their coaches/trainers as their preferred source of supplement information. A solid 90% of triathletes at both distances told us that they had difficulty in finding accurate information about supplements – and that they needed more information to make the best decisions between products.

When we asked about nutrient intake from FOOD (rather than supplements), 80% of Iron-distance and 84% of Olympic distance athletes felt that they did NOT get all the nutrients they needed form their food – and thus felt that they needed a daily supplement.

The top reasons for triathletes taking a daily dietary supplement were because they didn’t “eat right” all the time (89%); for extra energy (82%); and to perform better (73%). The most frequently used dietary supplements (90% or more of participants) were carbohydrate/electrolyte beverages and multivitamins. We found a difference between Iron and Olympic triathletes when it came to using “specialized” sports supplements, with the longer-distance athletes using substantially more supplements intended as antioxidants, recovery-aids, and endurance enhancers (52-56% of Iron-distance and only 30-44% of Olympic athletes used these specialized products).

Likewise, we found that 82-95% of triathletes at both distances took their supplements before or during exercise, but Iron athletes were about twice as likely as Olympic athletes to also supplement their diets after exercise (54% versus 29%) – which suggests a higher use of recovery-enhancement types of products.

Conclusion

It makes sense that a highly educate and affluent population such as triathletes would be avid users of dietary supplements, so this data helps to put some context around what products they’re using and why they’re choosing them. It was interesting to see that triathletes at the longer distances were supplementing 20-30% more frequently with products intended for endurance, recovery, and for use after exercise.

Our next steps in extending this research are to learn how we can best educate triathletes about supplements. For example, athletes tell us that

they want and need more accurate information about supplements – but does that mean that we should post more information to the internet (where most are getting their information now)? Is it more effective to reach out to coaches and trainers (because they work directly with the athletes and could “screen” out the ineffective or dangerous supplements)? Do triathletes want to know more about the health benefits or more about the performance benefits (or both) of a given supplement? Maybe they just want to know that it’s endorsed by their favorite professional athlete?

At this point in time, we can say with confidence that triathletes are using supplements at a higher rate than the average American couch spud – but somewhat less frequently than in some of the power/strength sports. Hopefully, our efforts will lead to strategies to help educate triathletes and other endurance athletes about the pros and cons of choosing and using dietary supplements in the best way to enhance their own physical and mental performance.

About the Author: Shawn M. Talbott, Ph.D. is Research Director for SupplementWatch (www.supplementwatch.com) and Chief Scientific Officer for Wicked Fast Sports Nutrition (www.wickedfastsportsnutrition.com). He supplements his diet, and those of his wife and 2 kids, while training for Ironman-distance triathlons in Draper, Utah.

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Endurance in a Pill?

Sounds fishy, right? Understandably, you should be skeptical of any “boost endurance” claims as either illegal or unproven –unless they can be backed up with solid scientific evidence in human endurance athletes. In that category of “proven” (and legal) there are three main herbal options to consider: Cordyceps, Rhodiola and Eurycoma.

Each of these strange-sounding natural ingredients falls within a category of herbs called “adaptogens”-so named for their ancient usage in helping the body to “adapt” to various stressors. Training for triathlons certainly counts as a predominant source of stress for readers of TriHive.

Cordyceps is a Tibetan mushroom used in traditional Chinese medicine (TCM) for “lung protection” and to balance the “Qi”–the fundamental “energy of life.” A number of Chinese clinical studies, primarily in patients with fatigue, showed that cordyceps-treated patients reported significant improvements in their level of fatigue and benefits on measures of memory, cognitive capacity and sex drive. Patients with respiratory diseases also reported feeling physically stronger.

In the US-based clinical studies, cordyceps-treated subjects show significant improvements in their level of fatigue (Cooper et al. 1999), oxygen uptake (Talbott et al. 2002), and endurance exercise performance (Nicodemus et al. 2001). One human study (Zhu et al. 1998) suggests that the increased libido reported in elderly subjects may be due to an increase in DHEA levels from low back to normal ranges.

Rhodiola is a Himalayan root that was (and still is) used by the Sherpa people to “adapt” to the stress of living and working at high-altitudes. Even today, Sherpa climbers chew on rhodiola for an energy and endurance boost when helping mountaineers scale Mt. Everest.

Rhodiola is typically considered to be an “adaptogen” (like ginseng) and is believed to invigorate the body and mind to increase resistance to a multitude of stresses. Standardized extracts of rhodiola have been shown to reduce feelings of general fatigue (Darbinyan et al. 2000).

One mechanism for rhodiola’s anti-fatigue effects is an enhancement of oxygen efficiency (Ha et al. 2002)–with subjects living at high altitude (5,380 meters) showing a beneficial effect of rhodiola supplementation on blood oxygen levels.

Belgian researchers have shown an effect of rhodiola on time to exhaustion, VO2 peak and pulmonary ventilation during endurance exercise in healthy young adults (DeBock 2004). Russian researchers have also shown a “pronounced anti-fatigue effect” of a single dose of rhodiola in young adults (Shevtsov 2003). A study at the University of Utah found a trend for decreased levels of serum lipid peroxides following rhodiola supplementation in subjects exposed to the hypoxia of simulated high altitude–suggesting that rhodiola may decrease free radical formation during hypoxic exposure (Wing 2003).

Eurycoma is a root, often called “Tongkat ali” and Malaysian ginseng, that is used as a traditional remedy in South East Asia (Malaysia, Thailand, Vietnam) to help individuals “adapt” to the reduced energy, mood, and libido that often comes with age (after age 30 for most of us).

Eurycoma contains a group of small peptides that are referred to as “eurypeptides” and are known to have effects in improving energy status and sex drive in both men and women. The testosterone “boosting” effects of eurycoma appears to not have anything to do with “stimulating” testosterone synthesis, but rather in increasing the release rate of “free” testosterone from its binding

In this way, eurycoma is not so much a testosterone “booster” but rather a “maintainer” of normal testosterone levels (SHBG levels are known to increase with aging and may contribute to the age-related fall in serum free testosterone). This would make eurycoma particularly beneficial for individuals with sub-normal testosterone levels, including those who are dieting for weight loss, middle-aged individuals (testosterone drops after age 30) and intensely training athletes who may be at risk for overtraining.

One study of eurycoma supplementation in male and female endurance athletes (mountain bikers, presented at the International Society of Sports Nutrition, ISSN, Annual Scientific Meeting in 2006) and another in male and female dieters (moderately overweight subjects, presented at the North American Association for the Study of Obesity, NASSO, in 2006) found 50-100mg of eurycoma to maintain normal testosterone levels in the supplemented dieters (compared to a typical drop in testosterone among non-supplemented dieters) and the supplemented mountain bikers (compared to a typical drop in non-supplemented “over-trained” riders).

For a dieter, it would be expected for cortisol (a stress hormone) to rise and testosterone (an anabolic hormone) to drop following several weeks of dieting. This change in hormone balance (cortisol up and testosterone down) is an important cause of the familiar “plateau” that many dieters hit (when weight loss stops) after 6-8 weeks on a weight loss regimen. By maintaining normal testosterone levels, a dieter could expect to also maintain their muscle mass and metabolic rate (versus a drop in both subsequent to lower testosterone levels) – and thus continue to lose weight without plateauing.

For an endurance athlete, the same rise in cortisol and drop in testosterone is an early signal of overtraining – a syndrome characterized by reduced performance, increased injury rates, suppressed immune system activity, increased appetite, moodiness, and weight gain. Obviously, maintaining normal testosterone levels could prevent some of these overtraining symptoms as well as help the athlete to recover faster/better from daily training bouts.

Summary

No amount of any herb is going to take you from the couch to the podium without your dedication to proper training and nutrition. However, if you’re already doing what you can in terms of diet and exercise, then adding a daily supplement to enhance the effects of your tri-training might serve as a “biochemical tune up” for your body and help you reach the next level of performance.

Dosage ranges to consider are as follows (per dose – with up to 2-3 doses daily, depending on stress and training levels):

• Cordyceps = 500-1,000mg

• Rhodiola = 150-300mg

• Eurycoma = 25-50mg

About the Author: Shawn Talbott holds a MS in exercise science (UMass) and a PhD in nutritional biochemistry (Rutgers) and competes in Iron-distance triathlons. He is Editor in Chief of SupplementWatch (www.supplementwatch.com) and Chief Scientific Officer for Wicked Fast Sports Nutrition (www.wickedfastsportsnutrition.com). Dr. Talbott has conducted research studies on each of the herbs mentioned in this article and includes them in his daily training regimen.

References

For a full set of references on each herb, please visit SupplementWatch at www.supplementwatch.com or TriHive at www.trihive.com

1. Ang HH, Cheang HS. Studies on the anxiolytic activity of Eurycoma longifolia Jack roots in mice. Jpn J Pharmacol. 1999 Apr;79(4):497-500.

2. Colson SN, Wyatt FB, Johnston DL, Autrey LD, FitzGerald YL, Earnest CP. Cordyceps sinensis- and Rhodiola rosea-based supplementation in male cyclists and its effect on muscle tissue oxygen saturation. J Strength Cond Res. 2005 May;19(2):358-63.

3. Cooper C, Zhu J, et al. Elevated VO2max in frail elderly subjects. Med Sci Sports Exerc. 1999;31:S174.

4. Darbinyan V, Kteyan A, Panossian A, Gabrielian E, Wikman G, Wagner H. Rhodiola rosea in stress induced fatigue–a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine. 2000 Oct;7(5):365-71.

5. De Bock K, Eijnde BO, Ramaekers M, Hespel P. Acute Rhodiola rosea intake can improve endurance exercise performance. Int J Sport Nutr Exerc Metab. 2004 Jun;14(3):298-307.

6. Ha Z, Zhu Y, Zhang X, Cui J, Zhang S, Ma Y, Wang W, Jian X. The effect of rhodiola and acetazolamide on the sleep architecture and blood oxygen saturation in men living at high altitude. Zhonghua Jie He He Hu Xi Za Zhi. 2002 Sep;25(9):527-30.

7. Nicodemus K, Hagan D, Zhu J. Supplementation with cordyceps fermentation product enhanced exercise performance and fat oxidation in athletes. Med Sci Sports Exerc.2001;33:S164.

8. Shevtsov VA, Zholus BI, Shervarly VI, Vol’skij VB, Korovin YP, Khristich MP, Roslyakova NA, Wikman G. A randomized trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work. Phytomedicine. 2003 Mar;10(2-3):95-105.

9. Talbott SM, Zhu JS, Rippe JM. Coryceps enhances endurance in sedentary individuals. Med Sci Sports Exerc, 2001;33.

10. Walker TB, Robergs RA. Does Rhodiola rosea possess ergogenic properties?Int J Sport Nutr Exerc Metab. 2006 Jun;16(3):305-15.

11. Wing SL, Askew EW, Luetkemeier MJ, Ryujin DT, Kamimori GH, Grissom CK. Lack of effect of Rhodiola or oxygenated water supplementation on hypoxemia and oxidative stress. Wilderness Environ Med. 2003 Spring;14(1):9-16.

12. Xu KJ, Zhang SF, Li QX. Preventive and treatment effect of composite Rhodiolae on acute lung injury in patients with severe pulmonary hypertension during extracorporeal circulation. Zhongguo Zhong Xi Yi Jie He Za Zhi. 2003 Sep;23(9):648-50.

13. Zhu JS et al. Improved bioenergy status in animals. J Altern Complement Med. 2001;7:231-240.

14. Zhu JS, Halpern GM, Jones K. The scientific rediscovery of an ancient Chinese herbal medicine: Cordyceps sinensis: part I. J Altern Complement Med. 1998 Fall;4(3):289-303.

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To varying degrees following triathlon training, your body is dehydrated, depleted of glycogen (carbs), overexposed to free radicals (oxidation) and cytokines (inflammation), and suffering from tissue damage (arms, legs and lungs). This “depletion” physiology is what causes us to experience heavy legs, sore muscles, stiff tendons, creaky joints, low energy levels, and cranky moods for a day or two following our hardest efforts. If you recover poorly after your workout, then your body remains in this depleted state, tissue damage continues, immune system activity becomes suppressed, and injury sets in. After a triathlon, as many at 70 percent of participants will experience an URTI (upper respiratory tract infection) such as a cold, the flu, or a sore throat due to a temporary exercise-induced suppression of immune system function.

The first and most direct way to optimize recovery is by simply replacing what you’ve lost during exercise. Secondly, by preventing the downward spiral of continuing tissue damage and immune suppression, you can coax your physiology out of a “catabolic” state (marked by tissue breakdown) and toward an “anabolic” state (characterized by tissue repair and rebuilding). Finally, and maybe obviously, triathletes who are fully recovered from one intense workout to the next can train at a higher level without risking illness, injury or overtraining. The instructions for high-level triathlon performance are not rocket science: Train hard – Recover fully – Repeat.

Most triathletes who fail to recover adequately do so because they simply don’t know any better. Grabbing a banana and a glass of water after your workout is certainly a step in the right direction – but while it might be OK for the occasional fitness jogger, it’s simply not enough for triathletes who push themselves on a regular basis.

There are 3 major aspects to optimal post-exercise recovery: rehydration, glycogen replacement, and “biochemical balance” which encompasses controlling inflammation/oxidation, repairing tissue damage, and restoring immune function. Attention to any one of these areas will aid post-exercise recovery, but attention to all 3 will optimize recovery and set you up for better training and performance down the road.

Hydration - What to drink?
The research is quite clear on a couple of important points with regard to hydration during and after exercise. First, electrolyte beverages with a low sugar concentration (like Gatorade and related products) are clearly superior to water in absorption and retention in the body. Next, there is little to no difference between the various electrolyte beverages in terms of rehydration effectiveness (they’re all better than water, but about equal to each other) – so choose a drink with a taste/flavor that you enjoy.

Glycogen Replacement - What to eat?
Despite all the marketing hoopla that you might hear about the “superior” recovery benefits of various carb/protein blends (4:1, 3:1, etc), the bottom line is that you want to select something that tastes good and is well-tolerated (I like peanut butter and jelly on whole wheat washed down with 1% chocolate milk). A wide variety of commercial products and do-it-yourself options can accomplish these goals, including Ultragen (First Endurance), Endurox R4 (Pacific Health Labs), or chocolate milk (from your fridge). Most triathletes will want shoot for about 300-500 carbohydrate calories consumed as soon as possible following exercise.

Biochemical Balance
Many triathletes are already well versed in the rehydration and glycogen replacement aspects (aka “replace what ya lost”) – but they may not be as familiar with some newer thinking in promoting recovery (that of “repair what ya done”). This aspect of recovery, focuses on restoring the normal biochemistry that you destroyed with your workout – and getting it back toward baseline or anabolic levels as quickly as possible.

Each training session causes inflammation, oxidation, tissue damage, and temporary immune suppression. If not adequately addressed, these biochemical derangements can increase your risk of illness (URTIs), injury (tendonitis, fasciitis, and stress fractures), and overtraining (lethargy, depression, general miserableness). Even more important, perhaps, is the simple fact that being incompletely recovered means that you’ll be less likely to mow the lawn, wrestle with the kids, walk the dog, or accomplish myriad other domestic duties that you’ll hear about when they go undone.

Getting inflammation and oxidation under control is as easy as getting some more antioxidants into your diet. Brightly colored berries (blueberries, blackberries, and raspberries), most fruits juices (orange, grape, and apple), and even dietary supplements that contain antioxidant flavonoids and proteolytic (anti-inflammatory) enzymes are an easy approach to quenching these biochemical compounds that can delay tissue repair. Ready-to-drink products such as FRS Plus (New Sun) contain quercetin, a potent antioxidant flavonoid found in apples and onions.

Enhancing the process of tissue repair is also fairly simple. The protein that you may already be consuming with your post-exercise carb-based snack will provide the amino acid building blocks that the body will use to rebuild damaged muscle tissue. Products based on essential amino acids, such as BioBuilde (BodyHealth), can also help to stimulate protein synthesis and may therefore be a useful adjunct to the plain-Jane proteins that you’ll find in most post-exercise recovery drinks.

Finally, one of the most overlooked aspects of post-exercise recovery is restoring immune system function back to normal baseline levels. Although regular moderate exercise is associated with an increase in immune system vigilance, the intense bouts of training and competition that most of us endure on a daily basis actually suppress immune function. Because immune cells use specific amino acids as a fuel source, it is important to provide these in a post-exercise recovery regimen. There are 4 amino acids that are used by immune system cells for fuel – glutamine and the 3 “branched chain” amino acids (valine, leucine, and isoleucine). Commercial products such as Recover-Ease (Wicked Fast Sports Nutrition) and Amino Vital (Ajinomoto) provide ample levels of immune-balancing aminos.

Summary
Most of us have no need to become “Tour de France adept” at post-exercise recovery (riding 100 miles a day for 3 weeks). However, the majority of us maintain our triathlon “habit” as but one part of our complicated lives that are filled with other “stuff” that might get in the way of our ability to recover. Enhancing our ability to fully recover might actually help us to enjoy that other “stuff” in our lives – while we also enjoy a higher-level of performance at the same time.

About the Author: Shawn Talbott holds a PhD in Nutritional Biochemistry (Rutgers) and MS in Exercise Science (Massachusetts). He trains for iron-distance triathlons in Draper Utah – and is always sure to recover fully so he can chase his two little kids around the backyard. He can be reached at smtalbott@supplementwatch.com.

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