False promises

Swimming World and Junior Swimmer, Mar 1999 by Lowengrub, Tamara

These days it seems that fast swimming involves more than just hard training. Many swimmers have resorted to taking supplements in efforts to boost their performances. We're going to look at five of the most commonly used supplements by athletes:

Amino acids are nitrogen-containing compounds that are linked together to form proteins. Amino acid supplements are targeted for increasing muscle mass. In theory, amino acid supplements stimulate muscle growth by increasing the body's nitrogen supply. Supposedly, this increase in nitrogen retention helps grow muscles. However, if you consume more protein than your body needs, the extra nitrogen is simply eliminated, and the remaining compound is converted into fat.

Generally, amino adds are sold in a "predigested" form. The manufacturers claim that this will save the time and energy normally required for digestion. Unfortunately, your body does not know that the amino acids have been predigested, so they still travel through your GI tract.

Amino add supplements are often sold in conjunction with enzymes. Manufacturers claim that the enzymes will help your body digest the additional protein. However, enzymes are also protein. So, your body will digest the enzymes just like any other form of protein you consume.

Chromium is an essential trace mineral needed to break down carbohydrates and fat. Without chromium, fats and carbohydrates would not be converted into energy. Chromium is also necessary for protein synthesis as well as the effectiveness of insulin.

Although chromium is necessary for metabolism, supplementing does not necessarily mean that you will increase your metabolism. Chromium supplements claim that this mineral is a "fat burner" and a "muscle builder." Yet, studies have not shown that increasing chromium intake results in an increase in lean body mass.

Carnitine is a protein-like substance that aids in the transport of fatty acids into the cells of your body. Your liver and kidneys manufacture carnitine, and it is readily available in your diet. Foods such as meat and poultry are both excellent sources. Since carnitine is plentiful in food, deficiencies are rare.

Carnitine, which has been referred to as a "fat burner," helps transport fatty acids into your cells. Once in the cells, fatty acids are used for energy. Manufacturers lead you to believe that supplemental carnitine will help you "burn" more fat. Unfortunately, it's not true.

Androstenedione was made famous by baseball's home run king, Mark McGwire. Androstenedione (referred to as "andro") is a testosterone-producing substance. It is found naturally in plant extracts and in meat products.

In people, andro is produced in the gonads and adrenal glands. When taken orally, androstenedione raises levels of testosterone. The benefits of increased testosterone include an enhanced ability to build lean muscle mass as well as a decrease in recovery time. However, andro may also have major health risks. Originally used in East Germany in the 1960s and '70s, andro is banned by FINA, USA Swimming, the IOC, the NCAA and even the NFL. Don't use it!

Ginseng is an herbal supplement that has been used for years to help improve immune function as well as reduce fatigue and stress. Studies conducted in the 1980s demonstrated that ginseng had performance-enhancing capabilities. However, recent clinical trials were not as promising. Researchers found no link between ginseng and peak physical performance.

So, buyer beware! Manufacturers' claims may appear legitimate, but you need to know whether or not these products will actually produce the results you desire. You also need to consider the potential for dangerous side effects.

Although some supplements have been linked to peak performance, they may also involve serious risks. Some, like andro, are illegal in swimming and can result in a four-year ban. They may also damage your health for life.