SUPPLEMENTATION - A NECESSITY FOR ALL ATHLETES

By : Steve Born

One reason I recommend regular use of a structured supplement programme is that the idea a “balanced diet provides everything you need” is not consistently supported in practice. The article’s position is that diet alone often does not provide all required nutrients, for several reasons:

• There has not been a single clinical study that clearly defines what a “balanced diet” is for everyone, or that demonstrates people can meet basic nutrient requirements through whole foods alone.
• The article states that studies indicate food alone may not supply all micronutrients needed to prevent deficiency, and may be even less likely to supply amounts associated with “optimal” health.
• Many people do not have routine access to fresh, locally grown foods. The article states that much of the food supply is grown far away, harvested before full ripeness, and transported and stored, which may reduce nutrient content.
• Even if it were possible to obtain everything from food, the article argues that most people do not eat an ideal diet consistently.

Supplements are described as support, not a replacement for diet

The article does not claim that supplements can compensate for an unhealthy diet. It states that a supplement programme should be secondary to a healthy diet. Supplementation is presented as an additional measure that supports a good diet rather than substituting for it.

What the article describes as a “healthy diet”

The article describes this as including:

• Eating whole grains and locally grown organic fruits and vegetables as much as possible
• Avoiding packaged foods, processed foods, and “junk foods”
• Following a low-sodium diet
• Eating a variety of foods
• Avoiding foods containing artificial sweeteners, colours, flavours, and preservatives
• Avoiding added simple sugars (for example sucrose, fructose, glucose) in both everyday food and sports fuels

The article states that Hammer Nutrition emphasises both diet quality and supplementation, and quotes company founder Brian Frank: “the quality of the calories you consume always matters.”

Where the article says diets commonly fall short

The article states that supplementation is used to address gaps, which it expects to occur, particularly for endurance athletes with higher nutrient demands. It lists common areas as follows:

• Usually not calories (except during and immediately after endurance exercise)
• Never salt
• Often protein for hard-training athletes
• Seldom fat, though omega-3 intake can be low for some
• Almost always micronutrients (the main focus of the article)

 

“Even the best diet is not enough” (as presented in the article)

The article states that whole foods are the best source of plant-derived phytochemicals, but argues that the modern food supply may not reliably provide all basic vitamins and minerals. It claims that food may not meet nutrient needs even for non-athletes, and therefore may be further inadequate for athletes.

The article quotes Dr Bill Misner:

“Athletes today ingest only 11% of the organic nutrients from their food sources that the athletes of the 1940’s enjoyed.”

It then states that a growing body of research suggests many diets do not supply enough nutrients to prevent deficiency diseases. It argues that this is about meeting minimum Reference Daily Intake (RDI) targets, not “optimal health”.

It cites Dr Misner’s paper Food May Not Provide Sufficient Micronutrients to Avoid Deficiency (Townsend Letter for Doctors and Patients 261:49–52, April 2005) as one example of this argument.

The article also references research by Bruce Ames (University of California, Berkeley), including the following excerpt from his abstract (kept as written):

“Inadequate dietary intakes of vitamins and minerals are widespread, most likely due to excessive consumption of energy-rich, micronutrient-poor, refined food. Inadequate intakes may result in chronic metabolic disruption, including mitochondrial decay. Deficiencies in many micronutrients cause DNA damage, such as chromosome breaks, in cultured human cells or in vivo. Some of these deficiencies also cause mitochondrial decay with oxidant leakage and cellular aging and are associated with late onset diseases such as cancer.”

Reference provided in the article: Ames BN, Low micronutrient intake may accelerate the degenerative diseases of aging through allocation of scarce micronutrients by triage, Proc Natl Acad Sci USA, 2006; 103 (47): 17589–94.

The article’s conclusion from this section is that even a good diet may not provide enough micronutrients to prevent deficiency, and that supplements — especially a multivitamin/mineral — can help bridge the gap between recommended intake and actual intake. It describes an approach of eating as well as possible, then using a multivitamin/mineral plus additional antioxidants and complementary nutrients.

The Reference Daily Intake: “recommended” for what?

The article states that the Reference Daily Intake (formerly RDA) does not account for higher needs in endurance athletes. It quotes Dr Misner as saying athletes may deplete vitamins, minerals, enzymes, coenzymes, and other substrates more than sedentary people. It argues that endurance athletes require more than increased calories; they may require higher overall nutrient intake.

It also argues that RDI standards focus on avoiding deficiency rather than achieving “optimal health”, and suggests this limitation may apply to the general population as well.

It cites The Real Vitamin & Mineral Book: Using supplements for optimum health (4th ed., 2007) by Shari Lieberman, PhD, and Nancy Bruning, including a chapter titled “The RDIs — The Minimum Wages of Nutrition”. It includes the following quote (kept as written):

“Just like the RDAs, the RDIs have three basic problems: (1) you cannot get all of the nutrients you need from today's food; (2) the RDIs reflect amounts that are adequate to prevent nutrient-deficiency diseases, and are not tailored for individual needs; and (3) the RDIs do not address or consider optimum health or the prevention of degenerative diseases such as cancer and heart disease.”

The article also quotes their discussion of “Optimum Daily Intakes (ODIs)” (kept as written), listing six factors:

1.   RDIs are generally based on an amount that simply prevents overt deficiency diseases.

2.   RDIs do not take into account preventative or therapeutic levels of nutrients.

3.   RDIs cannot be met even with a “perfect” diet.

4.   Nutrients are reduced through shipping, storage, and processing.

5.   Ongoing stressors (pollution, emotional stress, etc.) may increase nutrient needs.

6.   Absorption is not 100% from foods and supplements.

It states that this is intended for the general population and not specifically for endurance athletes, whose demands may be higher.

Media coverage and supplement safety

The article states that media stories sometimes criticise supplements based on research that is limited or misapplied, and that headlines may generalise findings beyond the conditions actually studied.

It gives two examples:

• Vitamin E coverage suggesting high doses were unsafe or shortened lifespan, which the article describes as based on a meta-analysis whose findings were then applied too broadly.
• A headline from Australia’s Sydney Morning Herald stating “Vitamins Raise Death Risk”, which the article says was based on studies where over two-thirds of participants were already ill with heart disease, cancer, or other conditions. It argues that antioxidants are intended for prevention rather than treatment, and that negative outcomes in very ill groups do not directly apply to healthy populations.

The article concludes from this section that “sensible use” of antioxidant supplements produces positive results, and that existing research supports antioxidant supplementation for reducing free radicals and supporting health.

Example of a positive study result (as presented)

The article summarises a study reported in Archives of Internal Medicine (12 November 2007) stating that long-term beta-carotene supplementation (15 years or more) may reduce cognitive decline in older men.

It describes the study sample (5,956 men over 65) within the Physicians’ Health Study II, and cognitive testing performed on 4,052 long-term participants and 1,904 newer recruits. It reports that those receiving beta-carotene for an average of 18 years had higher scores on several cognitive tests compared with placebo, while short-term supplementation showed no improvement.

It includes the study authors’ view that long-term supplementation may be necessary to achieve cognitive benefits, and cites other cohort studies and animal findings suggesting longer exposure may be needed for neuroprotection.

Source cited in the article: lef.org newsletter (reprinted with permission).

A “comprehensive supplement programme” (as described)

The article argues that to support athletic performance and general health, a person should combine:

• a high-quality diet, and
• a tailored supplement programme based on training load, health status, age, and other factors.

It states that Hammer Nutrition groups its supplements into four categories: Essential, Very Important, Important, and Specific Support. It also presents the following statement as a key principle:

“YOU MUST BE A HEALTHY PERSON FIRST, AN ATHLETE SECOND, AND AN ENDURANCE ATHLETE THIRD.”

The Daily Essentials (as listed)

The article states that three products form the foundation:

• Premium Insurance Caps
• Race Caps Supreme
• Mito Caps

It says these are intended for daily, year-round use and are also recommended for non-athletes.

Benefits listed for the Daily Essentials:

• Basic vitamin and mineral replenishment to support overall health
• Immune and cardiovascular support via antioxidants intended to neutralise free radicals from increased physical activity
• Key substrates intended to support efficient energy production
• Support for mitochondrial health, with the claim that mitochondrial quantity and function influence longevity and endurance performance

Very Important (as described)

Additional products to complement the Daily Essentials, used daily or as needed.

• Super Antioxidant: described as a non-vitamin antioxidant formula intended to support recovery by reducing soreness and fatigue, improving circulation, and supporting immune function; used mainly after long or strenuous aerobic workouts.

Important (as described)

Additional products used as needed through the year.

• Tissue Rejuvenator: described as supporting joints and connective tissue and aiding recovery from joint injuries, with anti-inflammatory and pain-relieving components.
• Xobaline: described as supporting red blood cell production, reducing fatigue, enhancing muscle repair and regeneration; includes vitamin B12 and folic acid and is described as helping reduce elevated homocysteine.

Specific Support (as described)

Not usually taken regularly; may be used in specific circumstances.

• Anti-Fatigue Caps: described as helping remove excess ammonia and providing electrolytic mineral support; used in extended endurance events.
• Endurance Amino: described as supporting reduced perceived fatigue and cognitive performance during exercise, and muscle repair and immune support after exercise.
• Race Day Boost: described as supporting energy production pathways and buffering lactic acid; used for four days before a major event; claimed to improve performance time by up to 10%.
• Energy Surge: described as a short-term energy support product used during hard efforts or ultra-distance events.
• PSA Caps: described as non-prescription nutrient support for male prostate health.

Summary (as presented in the article)

The article states that athletic success depends on three factors:

1.   Using high-quality equipment

2.   Following a structured training and recovery programme

3.   Using high-quality supplements and fuels as part of a sensible plan

It concludes that each area matters, and that a supplement programme plays a significant role in supporting health and performance.

It also states that additional information is available on the Hammer Nutrition website and in the Product Usage Manual, which includes suggested doses. It ends by offering support from client service staff by phone or email for help building or refining a supplement programme.