Read: What does blood sugar level mean?

The International Society for Sports Nutrition (ISSN) found that these claims for BCAAs are supported by research and classifies BCAAs as a supplement that is possibly effective for enhancing performance. However, more research is needed as these recommendations are based on adult studies and aren’t necessarily relevant to young athletes

Fat burners 

It is appealing to think that a nutritional supplement has the capacity to burn fat. Several fat burning nutritional supplements are marketed, claiming to support athletes’ weight loss goals by suppressing the appetite or stimulating fat burning. Most weight loss supplements are herbal extracts and metabolites (molecules that are the products of the body’s metabolism).

According to the ISSN, for most of the fat burners there is only weak evidence that they have any effect on fat metabolism. The following supplements are apparently ineffective for fat burning: L-carnitine, chromium, CLA (conjugated linoleic acid), guarana, ginseng, and Garcinia Cambogia (hydroxycitric acid or HCA).

Among these supplements, ephedrine/ephedra is the poster child for weight loss. Ephedrine is found in an herbal stimulant called ma huang, banned by the Food and Drug Administration (FDA) and World Anti-Doping Authority (WADA).

A modest weight loss of 0.9kg per month in comparison to a placebo was shown in some clinical trials, but the side effects of taking this stimulant include great health risks, more than the benefits are worth. These risks are: high blood pressure, stroke, heart attack, kidney damage, seizures, psychoses, and even death.

Read: Weight-loss myths abound

There are claims to support that caffeine can stimulate lipolysis, which is the process of fat breakdown in the body’s fat cells. While caffeine may play a very small role in weight loss, independent of a kilojoule-controlled diet, it is so insignificant that it does not justify drinking more coffee.

The same argument applies to drinking more green tea. Green tea is rich in a polyphenol called EGCG (epigallocatechin gallate), which may increase fat burning. Studies on the efficacy of green tea are limited as evidence shows that any potential for weight loss is not because of the catechins but because of the caffeine in green tea, either alone or in combination with the catechins.

If green tea is effective for weight loss, the safest way would be to consume a cup or two each day as part of a kilojoule-controlled healthy diet. Ultimately, the most effective way to lower your body fat percentage is through a kilojoule-controlled diet in combination with an effective and well-balanced training programme.

Proceed with caution

Young athletes, parents and coaches are cautioned to consider the lack of legislation and control in the supplement industry. Products are marketed with misleading and unproven claims, incorrect labelling, and an unfortunate lack of evidence-based efficacy and safety. Below is a concise summary from the ISSN which ranks sports supplements (rather than brands) into four categories based on available scientific evidence.

Food first, supplements second

As sports nutritionist and 21-time Iron Man, Professor Asker Jeukendrup, says, “A proper diet cannot make an average athlete elite, but a poor diet can make an elite athlete average.” Young athletes should ultimately rely on a nutritionally balanced diet made up of real food rather than relying on the unproven proposed nutritional power of synthetic sports supplements.

It’s concerning to note that only 2% of young athletes obtain their nutrition information from the professionals, i.e. registered dietitians. A registered dietitian with an interest in sports nutrition should be consulted as a valued resource for young athletes to reach their ultimate performance and sporting potential.

Share This Post