Creatine is an amino acid synthesized from three amino acids - glycine, arginine, and methionine. Humans require 2 grams of creatine per day, which is obtained through food, mainly meat and fish, or synthesized in the body. According to a University of Memphis study, short-term creatine supplementation (15 to 25 grams per day for 7 days) has been shown to increase total muscle creatine content by 15% to 30% and improve strength, sprint performance and endurance. Long-term supplementation (2 to 25 grams per day) has promoted significant gains in strength, performance and fat-free mass which is either due to increased muscle mass or water retention.

By ingesting a carbohydrate drink (fruit juice, non-diet cola, or sports drink) at the same time creatine is consumed, creatine accumulation in the muscle increases by up to 60%. By consuming creatine and carbohydrate at the same time, glycogen levels also increase, further enhancing athletic performance. Ingesting taurine and electrolytes in conjunction with creatine may also increase the effects of creatine.

While not all studies report ergogenic benefits, most studies indicate that creatine is safe. There are, however, concerns about muscle cramping and increased muscle injuries as well as gastrointestinal distress. I do not advise any individuals with any kind of kidney problem or diabetes to use this supplement.

Caffeine
Caffeine is a stimulant that has well documented ergogenic effects.

It has been shown to decrease marathon run times and cycling time trials. Caffeine affects the body in several different ways. One way caffeine improves performance is by affecting the central nervous system causing increased neuronal excitability, consequently reducing reaction time. Another theory is that caffeine increases free fatty acid oxidation so that fatty acids are used for energy in place of glycogen (your body's main source of energy that is used during exercise). This allows glycogen levels to be maintained for a longer period of time, allowing you to ride longer.

Caffeine research has shown that consuming 3 to 6 milligrams of caffeine per kilogram body weight (or about 1.4-2.7 mg of caffeine per pound) can improve endurance by 20% to 50% without raising urinary caffeine levels above the International Olympic Committee limit of 1200 mg. Therefore, a 175 pound man will need 245 to 472 mg of caffeine. This level can be obtained by drinking 24 ounces of tea or 2 cups of coffee.

Possible side effects of caffeine use include dizziness, headache, insomnia, nausea, gastrointestinal distress, muscle tremors and palpitations. If you choose to use caffeine, try using it 1-2 weeks before an event to gauge it's effectiveness. Regular caffeine intake will lessen its beneficial side effects due to the body's ability to develop a tolerance to it so to receive the maximum benefits of caffeine, I don't recommend using it daily. It is recommended that caffeine be consumed about one hour before an event. I have a seen cyclists benefit from drinking defizzed sodas during their ride.

Because caffeine is a known diuretic, it is important to drink adequate fluids before, during and after exercise. The caffeine dose shouldn't pose a problem if you drink properly; however, caffeine increases urine production so you may want to avoid caffeinated beverages after exercise when you are trying to replace fluid losses.

Vitamin And Mineral Supplements
Vitamin and mineral supplements have become very popular and are widely used among athletes.

Surveys show that about 75% of all athletes take some type of vitamin supplement ranging from a simple one-a-day vitamin to a concoction of "miracle" pills. Vitamins are organic molecules that regulate biochemical reactions in your body. You must obtain vitamins through your diet because they cannot be manufactured in your body. You need adequate vitamins to function optimally, but there is no scientific evidence that proves that extra vitamins will give you a competitive edge. Vitamin and mineral supplements will not increase your strength or endurance, provide energy or build muscles.

For the most part, athletes do not have increased vitamin and mineral needs. Athletes consume more calories than inactive people and therefore consume more vitamins and minerals. Of course, you should try to get what you need from the food that you eat. Then, if you wish to take a supplement as "health insurance", take a one-a-day standard multivitamin. Remember, a supplement does not compensate for a high-fat, unbalanced diet.

Tips For Choosing A Vitamin Supplement

• Select a broad-range multivitamin and mineral supplement that contains vitamin A, C, D, E, K and all of the B vitamins as well as important minerals such as iron, calcium, boron, chromium, copper, zinc, magnesium, manganese, and selenium.
• Choose a supplement with vitamins and minerals close to 100% of the Daily values. (Calcium and magnesium will be less because they are too bulky to put in one pill.
• Don't buy supplements that contain excessive doses of vitamin and minerals. High doses of vitamins and minerals can produce toxic side effects.
• Choose a supplement with beta-carotene, not vitamin A. Beta-carotene, the precursor to vitamin A acts as an antioxidant.
• To maximize absorption, take your supplement with or after a meal.
• There is no proof that time-release or chelated vitamins (vitamins chemically bound to an amino acid) are better absorbed.

As a general rule, you can get the vitamins and minerals you need by eating a variety of wholesome foods; however, iron can be an exception. Iron is a necessary component of hemoglobin, the protein that transports oxygen from the lungs to working muscles. If you fatigue easily, iron deficient anemia could be the reason; however, men are susceptible to iron overload because of low iron requirements, so be sure to check with your doctor before taking an iron supplement. Iron overload can cause damage to your liver, pancreas, or heart.

Cyclists are at risk for iron deficiency, especially those of you who train in hot climates or ride in endurance races, because you may lose significant amounts of iron through heavy sweat losses. Those of you who are marathon runners may also lose iron by damaging red blood cells from pounding your feet on the ground during training. Vegetarians and athletes who don't eat red meat may not be getting enough iron.

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The best sources of iron are lean beef, lamb, pork, and the dark meat of skinless chicken or turkey. You can get additional iron by selecting breads and cereals with the words "iron-enriched" or "fortified" on the label. Eat these foods with a source of vitamin C such as orange juice with cereal or tomato on a sandwich to enhance iron absorption.

Antioxidants
Strenuous exercise increases the production of free radicals which can cause muscle damage and increase muscle soreness as well as increase risk for heart disease and cancer.

Riding in cities or smoggy areas also increases exposure to free radicals. Antioxidants such as vitamins C and E neutralize free radicals before they can cause damage so antioxidants may aid in muscle recovery. Regular exercise increases the efficiency of the antioxidant defense system which decreases the need for increased antioxidant intake. The role of antioxidants in muscle recovery is not yet fully understood.

There are many supplements to choose from if you are seeking an extra edge, but before spending your money on an expensive supplement or gulping down a handful of pills, be sure to spend some time researching. A good place to start is on the Internet (be sure that the information is from reputable sources), or you can ask a Registered Dietitian or a nutritionally oriented physician. Always test new supplements during training - never during a race and remember that supplements are not a substitute for a healthy diet and training.

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