This series of articles concentrates on Taekwondo, but is applicable to any martial art...

Athletes are always on the look out for that magic ingredient that will give them the edge. For many athletes, this Holy Grail is in supposed performance enhancer supplements. In this part we will look at some of the more common supplements. The supplements will be critically summarized. Whenever a supplement may be beneficial for Taekwondo this will be pointed. The safety or dangers of many supplements will also be highlighted. On a personal note, I would like to stress the importance of a healthy lifestyle and nutritious diet, instead of relying on supplementation.

Antioxidant supplements

Antioxidants are substances (certain vitamins, minerals, phytochemicals and enzymes) that neutralize free radicals. During hard exercise free radicals are increased in the body, this causes symptoms such as muscle soreness. Antioxidant supplementation could help reduce symptoms associated to free radicals. Antioxidant supplementation is legal and may be beneficial in keeping the body in good form, but it is unlikely to enhance performance. Supplementation of around 15-25 mg beta-carotene, up to 1000 mg vitamin C, 250-500 mg vitamin E and 50-100 mg selenium has been suggested. However, a good diet with at least five daily portions of fresh fruit and vegetables and a general multivitamin is likely to be equally, if not more, beneficial. If you do decide to take antioxidant supplements be careful of selenium which can be toxic if taken in excess. A dose as little 900 μg can be toxic, causing symptoms such as nausea, hair loss and loss of fingernails.

Protein-based supplements

Protein-based supplements are usually in the form of shakes and bars, and contain whey-, casein-, or soy protein. Protein-bases supplements are of most value to strength and power athletes with high protein and calorie needs; people on low calorie diets or athletes such as vegans and vegetarians that may have a low protein diet. Protein-based supplementation is legal. For these supplements to be of value to you as a Taekwondo athlete depends mostly on your Taekwondo focus and type of training. If you do very hard and frequent plyometric training (such as many jumping kicks) and other strength focused training, then protein-based supplements may be beneficial for its muscle-sparing properties.

Also, if you are a vegan or vegetarian, or feel that your diet is inadequate in essential amino acids, supplementation might be of value. Use just enough to make up for any shortfall in your diet.

Branched-chain amino acid (BCAA) supplements

BCAA-supplements may decrease protein breakdown during intense exercise, but is unlikely to offer any advantage over carbohydrate supplementation.

Meal replacement products (MRPs)

MRPs are usually in the form of shakes and bars that are made up of protein, carbohydrate, vitamins, minerals and other nutrients, and supplementation is legal. MRPs are used instead of regular food because they provide a balanced and convenient alternative. MRPs could be of value to help you meet some nutritional needs and save time. It is best to use MRPs not as a substitute for real food, but instead as a supplement. It is my opinion that regular healthy balanced meals make MRPs an unnecessary expense for the Taekwondo practitioner. If however, you are always on the run and do not take the time to have proper meals and are worried about your diet then MRPs may be a temporary solution.

Creatine

Creatine is a protein produced in the body from three amino acids (arginine, glycine and methionine). It can also be found in meat and fish or taken as a supplement. Supplementation is legal. Creatine is stored in the muscles mostly as phosphocreatine (PC) and generates rapid energy during high-intensity activity. It prolongs maximal power output, speeds recovery between high-intensity sets, increases lean and total body mass and buffers build-up of lactic acid in muscles.

Taekwondo practitioners with their high-intensity training that involves short bursts of energy (anaerobic exercises) may benefit from creatine. However some people do not respond to creatine. To enhance the absorption of creatine take it with food. Usually about two-thirds of your creatine intake is passed through the urine, therefore taking it with food might keep it longer in the gut, which in turn may increase absorption.

The key to efficient creatine supplementation is to take small quantities at a time – about 0.5- 1 g at a time with a total daily dose of 2-6 g. Muscle has a maximal creatine storage capacity of 150-160 mmol/kg (normal is 125 mmol/kg). Therefore supplementation over the suggested quantities is wasted. There does not appear to be any long-term side effects to creatine supplementation, except some weight gain due to water retention. However, it is suggested that creatine is taken in 3- 5 month cycles followed by a one-month break.

Glutamine

Glutamine is a dispensable amino acid found in muscle cells and is used as a major fuel by the immune system. Supplementation is legal. Glutamine may help prevent muscle breakdown and suppress exercise-induces immune depression. It may benefit athletes during periods of intense training or immediately after prolonged intense exercise such as a major competition. Glutamine supplementation may be beneficial at times when you suspect your immune system to be a bit low. Take 100 mg/kg during the 2-hour post-exercise period (i.e. 7 g for a 70 kg person). There does not seem to be any side-effects.

HMB

HMB (beta-hydroxy beta-methulbutyrate) is produced in the body from the amino acid leucine. It can be obtained from grapefruit, alfalfa and supplements. Supplementation is legal. HMB may reduce muscle damage, repair and build muscle after exercise, increase muscle strength and reduce body fat. HMB is more likely to benefit serious endurance athletes than Taekwondo practitioners.

Pro-hormones

Pro-hormones are inactive substances which are converted into testosterone (including androstenedione) in the body. Supplement advertisement claim they increase testosterone production, strength and muscle mass, however there is no concrete proof to substantiate such claims. Pro-hormones are banned by the I.O.C. and therefore not allowed for consumption by Taekwondo practitioners. There are also some side effects such as raised oestrogen levels and a decrease in HDL.

Ephedrine

Ephedrine is a stimulant that increases alertness; increases thermogenesis (heat production); helps fat loss and arouse motivation to train. It is usually used by endurance and strength exercise athletes. Ephedrine is banned by the I.O.C. and therefore not an option for Taekwondo practitioners. It also has many side effects such as anxiety, heart palpitations, insomnia, hypertension, and can be fatal if taken in high doses. Rather keep clear of this supplement.

Caffeine

Caffeine is a stimulant that increases alertness, concentration and endurance. It also stimulates adrenaline release. It may be beneficial for athletes in high-intensity short-term activities (such as Taekwondo sparring) and endurance. If you regularly consume caffeine (e.g. drinking coffee or Coca Cola) your body may build up caffeine tolerance. Cutting down on caffeine for several days before a competition may result in a more marked ergogenic effect.

Immediately before exercise take about 150-200 mg of caffeine from drinks. Levels above 12 μg/ml in the urine are banned by the I.O.C. and therefore also by Taekwon- Do. There are also various possible side effects such anxiety, trembling and sleeplessness. Anxiety during competition may hamper your effectiveness. As a diuretic it may cause dehydration.