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International International Ch'ang-Hon Taekwon-Do
Federation
HEALTH & WELLNESS
EROGENIC AIDS
FOR TAEKWON-DO
by Master Aaron Fruitstone,
CSCS, NSCA-CPT, ICTF 7th DAN
Wellness Committee Chairman
*The following article
contains information regarding oral consumption of performance-enhancing aids. No two people react to ergogenic
aids the same way, and allergies or adverse reactions are a very real possibility. It is recommended that you consult
with either your doctor or a sports medicine dietician prior to adding any ergogenic aids to your regimen.
INTRODUCTION
The use of legal ergogenic
aids to enhance athletic performance has really grown in practice over the past 20 years. As the science of sports
medicine grows, studies on the way that the body reacts to a variety of compounds has rapidly expanded. It is important
to understand that the differences between elite athletes at the highest levels are very small, and the goal of
ergogenic aids are to maximize the nutrition of the athlete. As an everyday martial arts practitioner, you may
use some of the information to enhance your recovery, improve training capacity, and improve overall health. By
no means is this a complete list of ergogenics, but it provides information about common, readily accessible supplementation.
Since new research is available everyday, a viable new product may be available tomorrow.
FOOD
I have included the idea of
food as an ergogenic aid as a reminder that consumption of real food in balanced quantities via delivery of small
meals throughout the day is the foundation of any sound nutrition program, and is vital to good health. Vast information
exists regarding proper eating, so I leave detailed information for other literature.
WATER
Making up approximately 72%
of human tissue, water is vital to proper performance. Not only does it cleanse and replenish lost fluid stores
within cells, but it also removes toxins and increases transit time of food in the digestive tract. Water is so
important that simply a 2% loss in body weight from fluid loss results in a 10% reduction in athletic performance.
It is necessary to drink a minimum of 8-10 eight ounce glasses of water daily, and as much as one gallon of water
if conditions are extremely hot or humid. Water may only be effectively replaced at the rate of 800 mL per hour,
while in very hot conditions, water may be lost at 1.5 liters per hour.
FLUID REPLACEMENT DRINKS
Generally composed of a combination
of water, glucose, sodium, potassium, and magnesium, fluid replacement drinks are often used for exercise in sweat-prone
environments lasting longer than 45 minutes in duration. Since glycogen (stored carbohydrate) in the muscles and
liver are depleted the longer that activity goes, these beverages are beneficial in supplying the body with the
appropriate replacement amounts of fluids, available blood glucose, and electrolytes lost during activity. If you
are prone to cramping, these beverages may also benefit you, as cramping is generally due to either dehydration,
loss of sodium, potassium, or magnesium through sweat. Drink approximately 1 cup of fluid replacement beverage
for every 15 minutes of activity longer than 45 minutes. Excessive consumption of these beverages during activity
may cause gastric distress, usually due to the glucose content.
MULTIVITAMIN/MULTIMINERAL SUPPLEMENTS
Since martial artists use
more energy than sedentary individuals, it is important to ensure that enough vitamins and minerals are consumed
daily to maintain proper cell health, high energy levels, and recovery. Since most people do not eat a wide enough
variety of proper foods, it is often prudent to supplement daily with a multivitamin/multimineral tablet. These
tablets may be purchased at any grocery store, and be sure not to choose one with more than 100% of the daily values,
as it is possible to overdose on vitamins and minerals. Take 1 dose, with food, in the morning daily.
GLUCOSAMINE/CHONDROITIN/MSM
Originally used by orthopedists,
the combination of glucosamine, chondroitin, and MSM are sulfates designed to promote joint health. Studies thus
far have been very positive in linking g/c/MSM combinations in laying down new cartilage matrix within joints.
This helps martial artists slow the deterioration of cartilage within the knees, hips, ankles, and other areas,
and may delay the onset of arthritis. For joints that are already arthritic, the combination may reduce inflammation
of the affected joint and may cause fewer flare-ups of the condition. This highly recommended supplement is to
be taken daily with food at a maximum dosage of 1750 mg of glucosamine at a time.
PROTEIN SUPPLEMENTATION
Because of the demands of
martial arts on the body, we have a tendency to be in a state of negative nitrogen balance. What that means is
that our body is breaking down protein at a faster rate than it is replacing or building new protein. Since all
cells are made up of protein, we want to constantly be in neutral, or ideally, positive nitrogen balance at all
times. In order to do so, it is recommended to supplement diet with an additional protein supplement. The supplement
should contain 25-40 grams of whey/casienate blended protein. The whey protein is absorbed quickly, while the casienate
provides a slower, longer change in absorption. The key is to find one that is easily digestible for you, as some
will cause gastric distress, and no two people are alike. Start with a single serving per day, post-workout. If
you notice steady energy levels and good performance, do not increase the number of supplements taken daily. If
you need additional protein, add another dose right before bed or just upon rising. Very active individuals should
aim to consume 1 gram of protein per pound of bodyweight daily.
CREATINE MONOHYDRATE
Currently one of the most
popular ergogenic aids for power sport athletes, creatine supplementation is an effective way to increase stored
creatine within muscles. Since the primary energy system used by power athletes, like martial artists, is the creatine-phosphate
system, and those stores are generally limited within muscles, it is logical that increasing stored creatine provides
the body with more available potential energy. Creatine is found in small amounts in primarily red meats. Creatine
Monohydrate is the generally accepted purest digestible form of supplemental creatine. Supplementing with 5 grams
a day, twice daily for 2 weeks, followed by 5 grams daily for an additional 4 weeks, with 2-4 weeks between cycles
is an effective dosage cycle. Gastric distress is the most common side effect of creatine supplementation, and
may be alleviated by consuming creatine with 6-8 ounces of fruit juice. For several days following a creatine cycle,
you may find energy levels slightly below normal, this is your body adjusting to the lower level of muscular creatine,
and usually subsides within 72 hours.
SODIUM BICARBONATE
Otherwise known as baking
soda, sodium bicarbonate has been used by athletes since the 1970s as a lactic acid buffer. Because lactic acid
is a major component of muscular failure, and the amounts of lactic acid in the bloodstream increases as a by-product
of energy (ATP) breakdown, sodium bicarbonate is able to decrease sensitivity to lactic acid. Keep in mind that
in many organizations sodium bicarbonate is a banned substance. If it is your intention to use it as a performance
enhancer, it is recommended that it be used during training only, and cessation of consumption should occur no
less than 2 weeks before competition. By using it during training, you increase your lactate threshold, or ability
to continue to train in the presence of lactic acid. Add 1 teaspoon of sodium bicarbonate to 8 ounces of water,
let it react, then consume just prior to activity. Common side effects include gas and gastrointestinal distress.
CAFFEINE
One of the simplest and most
effective performance enhancers available, caffeine is easily consumed and has numerous forms of delivery. Caffeine
increase stored fat breakdown, increases heart rate and blood pressure, and increases neural excitability, all
of which are vital for maximum performance. In order to reap the benefits of caffeine, regular use must be stopped
10 days prior to the event. 20-40 mg of caffeine consumed via either pill (use as directed), coffee (1-2 cups),
or tea (1-1.5 cups) is the maximum safe dosage at any one time. Caffeine is another regulated substance, and only
trace amounts are considered legal in most drug tested arenas. Reintroduce the caffeine 30 minutes prior to competition
for maximum results. Side effects include nervousness, confusion, irritability, shaking, heart palpitations and
high blood pressure. If you are considering adding caffeine to your performance nutrition, and have not used it
in the past, consult a doctor or dietician who may recommend a small initial dosage to gauge your reaction.
THERMOGENICS
Thermogenics are fat burners.
They increase metabolism, usually through a combination of legal stimulants such as caffeine, asprin, and citric
acids. Many variations are available, and should only be used while following a strict nutrition program. Many
of the same side effects that are associated with caffeine are associated with use of thermogenics, so be certain
to follow the minimum dosage. Thermogenics may work as a stimulant if used occasionally, or as a fat burner if
used daily. If daily use is desired, cycle the use for 6 weeks on, 2 weeks off, to maintain metabolic homeostasis.
GLUTAMINE
Glutamine is the most available
amino acid in the human body. It is known particularly for its ability to enhance recovery from illness or exercise
stress, and can aid in immune health, as well as digestive health. 10-50 grams of supplemental glutamine are commonly
dosed, and many protein or creatine supplements include added glutamine. For heavy exercisers, glutamine is a must
to enhance recovery and sustain the environment for maximum training benefits.
CONCLUSION
Sports supplementation to
improve performance is not new. The science behind supplementation is growing daily, and attention should be paid
to the validity of that science. Anytime you are adding something new to your diet, be sure to use small dosages
at first to gauge your reaction, as it differs from one person to another. As sports science grows, the performance
of athletes will continue to improve. Remember, the ergogenic aids described above are only a small number of hundreds
of compounds being used and studied at this time, consequently constant research by the users is warranted
Aaron Fruitstone is the owner
of Chi Taekwon-Do in Miami Shores. They offer Traditional Taekwon-Do and Brazilian Jiu-Jitsu classes for children
through adults, and are available to conduct seminars on a variety of related topics. For more information or to
inquire about classes, contact Chi Taekwon-Do at 305-759-6565, email at chitkd@netrox.com, or visit their website
at www.chimartialarts.com.
Reproduced with permission from Mr. Aaron Fruitstone.
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