Ergogenic Aids
Foundational supplements differ from an ergogenic aid, which in an athletic context, relates to substances that enhance performance. The health field seems to be exploding with their own version of ergogenic aids proposed to enhance our physical well-being. Some of these compounds may be worth considering, however, it is important to keep in mind context and remember, you can’t out supplement poor lifestyle habits.
Ergogenic aids to consider:
Caffeine
The most researched supplement in the world. Caffeine being a stimulant has a range of benefits from strength and endurance all the way down to our ability to focus. Caffeine is the main ingredient in most “pre-workout” and “fat burner” supplements and thus most of the benefits from these products are a result of high caffeine consumption. When supplementing with caffeine, doses in the range of 1-5mg per kg of bodyweight produce a performance benefit.
This will be highly dependent on the task you are trying to perform as well as your individual tolerance so a bit of trial and error will be needed to find the sweetspot. As a general rule, a focus related task would require less caffeine than say for strength and power.
Doses:
1-5mg per kg of bodyweight.
Ideally keep under 400mg per day if consuming caffeine on a habitual basis
Creatine:
Outside of caffeine, probably the second most researched supplement in the world (creatine monohydrate). If you are interested in resistance training or building muscle/strength chances are that you have already heard of creatine. Creatine is an available energy source for the body and brain. It’s not a stimulant like caffeine so you won’t “feel” the energy, however it will ensure you have stored energy for the times it needs. Creatine is a fast source of energy so essentially anything that requires quick or explosive action creatine will dominate until slower fuel sources (carbohydrate and fat) begin to kick in.
Uses:
Cognitive tasks, strength, and power movements all use creatine.
Doses:
3-7g per day depending on habitual intake (naturally found in red meat). Typically no loading phase or cycling of creatine is needed. However, you do need to take it daily to help saturate the muscle and cells with creatine.
Beta-Alanine
Beta alanine is a compound in pre-workout supplements that give the pins and needles sensation. It is a natural buffer which helps to reduce the PH inside the muscle cell. As exercise intensity increases, the PH inside the muscle will rise (more acidic). This acidity prevents muscle contraction and potential power output (the feeling of hitting the wall). Beta alanine buffers this meaning you can sustain intensity for longer before acidity rises. There is a catch, similarly to creatine, beta alanine needs to be saturated and built up in the muscle. This means that it must be taken daily for a period of 1-2 weeks before it begins to take effect. For this reason, beyond paresthesia (tingles), the beta alanine found in most pre-workouts would be a waste of time unless you plan to take that pre-workout everyday.
Doses:
2-4g per day (split this in 1g servings multiple times per day if you want to skip the tingle sensation)
Electrolytes:
Optimal fluid balance is synonymous with hydration. But proper hydration goes beyond just water. Electrolytes are crucial for hydration and sodium (found in salt) is one of those electrolytes needed to support bodily function.
Have you ever started a diet or new exercise regimen and experienced any of the following:
Low energy
Headaches
Muscle cramps
Low carb/keto diets tend to increase urinary sodium loss and similarly with people who tend to begin eating “healthier”, carbohydrates and processed foods are typically the first to go.
Doses:
General health - For active, healthy individuals, 4-6g of sodium per day seems to be more of the sweet spot. For reference a tsp (5g) salt has about 2g of sodium.
Before an exercise session - 300-600mg sodium ideally in a 2:1 ratio (sodium:potassium).
For more information on salt make sure you check out our blog on salt - “Is salt good for you?”