Some advice on nutritional supplements and multivitamins

Don't waste money on nutritional supplements and multivitamins until you read this...

The following is a list of nutritional supplements that are endorsed by the Australian Institute of Sport (AIS). The AIS has done considerable research in the area and have come up with a list of supplements that they endorse and that can provide benefits to cyclists. I have republished this article here for your review and reference so that you can check them out yourself.

I endorse AIS's list and it is the one that I refer our athletes to if they ask questions regarding nutritional supplements.

My personal verdict on nutritional supplements and multivitamins. Some are surrounded by unproven marketing hype and based on dubious findings and loose or biased scientific support. Can be expensive. And, any benefits to an active healthy cyclist that already has a balance diet are minimal at best and certainly in a lot of cases not worth the money.

I believe that there are no shortcuts to developing and improving fitness. The best way is through structured training and a healthy approach to diet. I can't stress how much the nutritional industry prey on the unsuspecting cyclist that is looking to gain a mythical "snake oil" advantage or has a preconceived nutritional bias based on a nutritional urban myth.

I also believe that most cyclists eat relatively healthy and don't fall into the percentage of population that are unfit and consume a large amount of junk food in their daily lives. This group of people may be more in need of nutrition supplements or a change in diet. And, should seek professional advice from a doctor or qualified nutritionist rather than rely on nutritional urban myths or marketing hype.

This being said I have had some people on my coaching programs that have suffered from iron deficiencies. When I see athletes not responding to training or are unusually tired I recommend that they see their doctor and get a blood test done. The results will tell definitively if the athlete is in need of a nutritional supplement. That way there is no guessing. I'm not a doctor, or a nutritionist, I am a coach and I leave nutritional advice to those that have been professionally trained in those areas.

My view on nutritional supplements is my personal view. You can make your own decision as to which nutritional supplements you choose to purchase and use.

AIS Supplement Group Classification

Source: http://www.ausport.gov.au/ais/nutrition/supplements/classifications

In the AIS Sports Supplement Program supplements are classified into four groups according to their effectiveness and safety.

• Group A - supported for use by athletes
• Group B - considered for provision to AIS athletes only under a research protocol
• Group C - little proof of beneficial effects
• Group D - should not be used by AIS athletes

Group A Supplements - Supported for use by AIS athletes

These sports foods and supplements:

1. provide a useful and timely source of energy and nutrients in the athlete's diet, or
2. have been shown in scientific trials to benefit performance, when used according to a specific protocol in a specific situation in sport

• Antioxidant Vitamins C and E
• Bicarbonate and Citrate
• Caffeine*
• Calcium Supplement
• Creatine
• Electrolyte Replacement Supplements
• Iron Supplement
• Liquid meal supplements
• Multivitamins and Minerals
• Probiotics (use for gastrointestinal protection)
• Sports bars
• Sports drinks
• Sports gels
• Vitamin D

* This supplement is no longer made available to athletes under the AIS Sports Supplement Program.

Refer to Fact Sheets for detailed information about Group A supplements.

Group A supplements may be provided to AIS athletes or teams under the following conditions:

• Group A supplements provided at a limited cost to AIS sports programs, through systems managed by the Sports Nutrition Department
• Athletes and coaches are educated about the appropriate use of Group A supplements, and their place in a state-of-the-art sports nutrition plan
• AIS sports have immediate access to research opportunities to investigate sports-specific protocols for use of Group A supplements.
• Inadvertent doping risk of Group A supplements is carefully considered before approval.

Group B Supplements - Considered for provision to AIS athletes only under a research protocol

These sports foods and supplements have received some scientific attention, sometimes in populations other than athletes, or have preliminary data which suggest possible benefits to performance and are of particular interest to athletes and coaches

• Colostrum
• B-alanine
• Glucosamine*
• Glutamine
• HMB
• Melatonin*
• Probiotics (used for immune protection)
• Ribose

* These supplements are no longer made available to athletes under the AIS Sports Supplement Program.

Refer to Fact Sheets for detailed information about Group B supplements.

Group B supplements may be provided to AIS athletes or teams under the following conditions:

• Supervised study or trial involving placebo/control groups and adequate monitoring of performance or health benefits.
• Cinical management plan overseen by AIS doctor, including the provision of the supplement to the athlete and adequate monitoring.
• Payment for the supplement may need to come from the budget of the sport, if it cannot be covered within the cost of the research project or from a grant from the manufacturer.
• Inadvertent doping risk of Group B supplements is carefully considered before approval.

Group C Supplements - Supplements which have little proof of beneficial effects and are therefore not to be provided to official AIS programs

This category includes the majority of supplements and sports products promoted to athletes. These supplements, despite enjoying a cyclical pattern of popularity and widespread use, have not been proven to provide a worthwhile enhancement of sports performance. Although we can't categorically state that they don't "work", current scientific evidence shows that either the likelihood of benefits is very small or that any benefits that occur are too small to be useful. In fact, in some cases, these supplements have been shown to impair sports performance, with a clear mechanism to explain these results. We have named many of the products that belong in this category, but others that have not been named in our supplement system more than likely belong here.

• Branched chain amino acids (& other free-from amino acids)
• Carnitine
• Chromium picolinate
• Coenzyme Q10
• Cordyceps
• Cytochrome C
• Gamma-oryzanol & ferulic acid
• Ginseng
• Inosine
• Lactaway
• Nitric oxide supplements
• Oxygenated waters
• Pyruvate
• Rhodiola rosea
• Vitamin supplements when used in situations other than summarised in Group A
• ZMA

In the absence of proof of benefits, Group C supplements will not be provided to AIS athletes from ASC/AIS program budgets or other sources funded by AIS/ASC.

If an individual athlete or coach wishes to use a supplement from this category, they may do so providing:
* they are responsible for payment of this supplement
* any sponsorship arrangements are acknowledged to AIS marketing

The AIS does not support the use of products provided by Network Marketing companies. For further details see AIS Statement on Supplements Sold By Network Marketing Companies PDF (70 Kb)

Group D Supplements - These supplements should not be used by AIS athletes

These supplements are banned or are at high risk of being contaminated with substances that could lead to a positive drug test.

• Androstenedione
• 19-norandrostenediol
• 19-norandrostenedione DHEA
• Ephedra
• Strychnine
• Tribulus terrestris & other herbal testosterone supplements
• Glycerol