What doctors really want you to know about sports supplements

Athletic enhancers are big business. But it's not always clear which ones actually work or what might be in them

- SA CEURSTEMONT

Tart cherry juice seemed to be the drink of choice at the Tour de France this summer. Riders taking on the race, which took place over three weeks in July, were spotted gulping down the supplement at the finish each day. Elsewhere, footballers and tennis players have been seen swigging pickle juice, while athletes in other events have been consuming baking soda gels. These are just the latest sports supplements to gain widespread attention – there are many more exotic options already available. But what are they actually doing for athletes?

WHAT SUPPLEMENTS ACTUALLY WORK?

Supplements are widely available and used by athletes at all levels. They can be consumed for several different reasons. For example, professional athletes may take them to obtain a high dose of a particular nutrient in concentrated form and help meet the high-energy needs of an endurance event. Creatine, for instance.

Creatine is a compound produced in the body and found in protein-rich foods such as meat. It can act as a quick source of energy for muscles, and some research recommends that people who exercise consume up to 20g of creatine per day to maintain their body's stores of the compound. But doing so would mean eating 4kg (8lbs) of steak.

Supplements also have the potential to enhance performance. Bailey thinks that athletes should prioritise eating a nutrient-rich diet, fine-tuning how much water they drink and perfecting their training to obtain the best results. But supplements could provide an additional boost once those are all taken care of.

Ketone drinks, for example, have become popular among elite endurance athletes looking to gain a competitive advantage. When the body turns fat into energy during prolonged exercise, molecules called ketones are produced that can be used as a source of fuel for muscles and the brain. They’re an alternative to glucose, the body’s main source of energy.