Dietary Ergogenics for a Competitive Edge
You are what you eat! That household statement has been regurgitated by parents for several generations. It may not mean much to many, but for those trying to obtain an edge in sports or resistance training, it means a lot. The mouth is a gateway into the inner body. It’s up to each individual to set it up as either a filthy trash bin or a power-packed container – for every action, there is a reaction. To build bigger and stronger muscles, lose fat or generally improve health, the body must be provided the right nutritional support mitigate deficiencies: reasonable macronutrient servings, balanced micronutrients ratios and, at times, dietary supplements to provide an ergogenic edge.
As crucial as good nutrition is to bodybuilding, it’s important to know when dietary supplement claims are nothing short of ridiculous… or when the cost-to-benefit ratio is best suited for frivolous spending habits. Our magic-pill society is amusing at times. People flock in droves to find something promising to help combat falling victim to an overwhelming worldwide obesity epidemic. They spend tons of money in search for products promising wonders; hoping, in due time, they will deliver. Label claims can be legally challenged but the actual names of these wonder supplements have little regulating empty promises. So many dump their wallets out on the table… hoping for help. While some supplements do assist in building muscle and burning fat, the biggest influential factor is, and always will be, the consumer’s lifestyle choices and inner motivation to change. Supplements will never eliminate the need to impart proper nutrition and intense resistance training – not even pharmaceutical-grade drugs like anabolic steroids.
“Does it work?” This infamous question, asked by countless aspiring strength athletes, receives at least as much face time in free-weight facilities as “how much can you bench?” However, the later allows a much more definitive answer – defined by exactly how much one can lift – while the former is too vague and subjective. Suddenly increasing training volume may work well, but the true benefit could be the injected variety, beneficial changes in nutritional support, heightened excitement to perform or a less stressful personal life. Whether a dietary supplement works well for performance enhancement is also subject to many variables. Even when a pharmaceutical compound is clinically proven, there always remains a portion of non-responders. To truly realize which ergogenic aids are effective, athletes must understand their body’s unique requirements, inherited advantages and handicaps, as well as muster the mental motivation to put up with demanding training schedules.
There are obvious differences between members in commercial gyms. Some folks simply pay financial dues and expect to eventually transform their physique – others pay a greater tribute to command it. The strength of each individual’s internal force is what defines them. A trainee’s capacity to learn and apply ways to continuously push past previous fitness thresholds will determine their right to obtain greater musculature for years to come. Cultivated from within successful bodybuilders, passion cannot be bought from a supplement shop or drug store. It is not found in a pill, powder or syringe. It’s simply an exhaustive testament of a trainee’s ability to find inner courage, character and determination.
“I just want to get toned up” is a phrase chanted by one group, as if bragging about sub-maximal performance. They boast an ability to peddle a stationary bike without ever breaking a sweat. They yawn in boredom between weight lifting sets. Preliminary changes in body composition occurred by becoming more active, but faded quickly as the training stimulus stopped serving up greater physical demands. They enter a gym intimidated and popping pills for greater confidence. Their subsequent failures are due to a lack of effort… a passion to perform.
The typical gym rat embodies a group where consistency is their finest attribute. With little physical progression, their persistency is usually attached to some sort of social reward gained by going through the movements at a local health club. Even with their impressive grunts, they exhibit only slight improvements. As a result, they are often on the look out for a magic pill to mystically build muscle and justify their efforts. They keep looking for a supernatural solution to their bodybuilding expectations but fail each time. Their obsession to find an easy way out keeps them from obtaining a grasp on greatness… a passion to improve.
To restore hope, there is an intense faction roaming the trenches of the gym floor. For this family of iron brothers and sisters, succeeding in building a stronger and more muscular body takes an approach that breeds respect in any decent fitness facility. While training, blood flows so near the skin’s surface that their eyes appear to turn red as they complete final repetitions. Their soaked clothes display intense energy expenditure and force production. They often seem introverted while in the gym – but their silence is filled with internal screams of concentration and mental preparation. The only easy day was yesterday. Each time they start a new session and rack a heavier load, they have one thing in mind: a bodybuilder’s passion to succeed!
Passion isn’t found in a pill. It’s a desire to overcome obstacles, ignore destructive influences and persevere through training. It keeps numerous bodybuilders scouring for ways to beat previous numbers – to lift more weight, perform more repetitions or complete the same workout in less time. Passionate bodybuilders persist through years of physical and mental suffering. The mind must be strong for the body to follow. Passion precedes excellence in bodybuilding.
Popping pills or using innovative training theories can result in a placebo effect; physical or emotional changes occur as a result of suggestion, not a special ingredient or action. Numerous scientific studies on placebo effects have demonstrated the great influence a person’s mind has on a subjective outcome. In clinical research, blue placebo pills often produce depressant effects, whereas red placebos are more stimulative; patients report falling asleep faster with blue capsules than orange. Physicians have documented red placebos as more effective pain relievers than white, blue or green. Large pills are more effective than small ones. Colored pills are more effective than white ones – red is more effective than green. The placebo phenomenon illustrates just how powerful a person can make a supplement by whole-heatedly believing it works.
People frequently find it difficult to accept their senses are deceiving them; many will defend what they see as reality. Optical illusions demonstrate this concept. By arranging colors and shapes in a specific manner on a flat sheet of paper, it’s easy to fool the mind into seeing three-dimensional objects on the two-dimensional surface. Furthermore, black-and-white ink can sparkle with color amid the right layout of shapes and lines.
Unwavering religious beliefs also shed light on the power of suggestion. Devoted people hold onto their faith even when divine intervention cannot be proven. Many athletes pray for help prior to competition – convinced that an omniscient spiritual being is capable of making anything happen. In sports psychology, promoting positive thinking through private meditation or group reinforcement techniques has shown to exhibit an ergogenic effect. Sports teams are rallied to believe they are the best, elevating each individual to perform at their peak potential.
Many trainees will swear by the effectiveness of a substance, action or behavior – sometimes no amount of evidence will convince them otherwise. Like an optical illusion, they see it clear as day. Even when someone is certain something works, the perceived effect could be related to a completely different variable. In the end, what works best is an athlete’s open-mindedness and raw motivation to improve.
Does it work? It works for me.
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