Busting Sports Supplement myths

I am constantly asked about superfoods and performance enhancing products.  And I believe they are all sales pitch rather than science. These supplements may be beneficial in their respective traditional ways like enhancing memory or increasing metabolism etc but as per sports nutrition these supplements fail to show any benefits.

1. Ginkgo

Leaves of this plant are extracted in teas to aid memory or improve circulation. Studies have shown that with or without Ginkgo there is no difference in exercise performance. It's extract has been beneficial in mountain sickness, hence not unless I am un acclimatised mountaineer, I am not using this product. 

2. Ginseng

You must have seen this as a superfood for sports nutrition in supplement or health stores or in a can of energy drink or tablet. This supplement is mostly combined with an ergogenic aid like caffeine and other methylxanthines. In athletic context this supplement has failed to conclude any benefit alone. 

3. Green Tea

 Green tea has catechins, whether it's extracted from green, white or black tea leaves it has shown benefits in cardiovascular health. The influence of green tea extract on metabolism is less clear specially in sports nutrition context. I rather enjoy a cuppa then spend $ on buying the supplements. 

The products above have provided very little evidence to support as an ergogenic aid. 

Article- Senchina D.S et al, 2011Nutritional  supplement review. 

Swati Bathwal

Accredited Sports Dietitian