Contrary to what we've been told
historically, science proves otherwise
You’ve probably noticed that many sports nutrition products add things like caffeine, anti-oxidants, Vitamin B complexes, and herbs like green tea, all with the claim of some sort of performance enhancement.
Yet it is important to know that for a performance claim to be valid, it requires conclusive evidence from scientific studies that use appropriate methods. Such as randomised control trials of suitable quality, systematic reviews and meta-analysis. However, when you look a little closer, sometimes the evidence is based on opinion or is anecdotal at best.
This is what caused us to conduct a thorough review of the scientific literature, to establish whether some of the more popular compounds should be added to BACX products. Not only did we find little evidence to support some claims, but we also found that some supplements can actually lessen your performance. The ones we decided to exclude, and our reasons given, are outlined below.
While studies have shown that caffeine can improve your perceptions of effort & fatigue, the effects level out at 200mg doses. That’s roughly the same as a Tall Filter Coffee from Starbucks. One cup in the morning will last throughout the day and maximise any performance benefits. Then, to supplement at excess doses won’t necessarily give you any added benefit, and you run the risk of side effects. Such as irritability, tremor, heart-rate increases, headaches and fatigue. If you’d like to read more, please take a look at the following research.
Anti-oxidants (Vitamins A,C & E)
There is no doubt among researchers that prolonged and intense exercise causes oxidative stress. Which in turn can result in increased muscle fatigue. Therefore, some promote anti-oxidant supplementation during exercise, to overcome these effects. Yet, after a thorough review of the scientific literature, there is little evidence to conclude that this approach helps. Here are some of the conclusive studies.
In fact, we find strong evidence that supplementation can actually inhibit the body’s natural biological defences to oxidative stress. What this means is that natural adaptive responses by your muscles can be lessened, and your capacity for endurance reduced. That’s why we don’t add Vitamins A, C & E to our BACX products. If you’re consuming well-balanced daily meals, you should be receiving adequate supplies of these anti-oxidants. You can read more in the following scientific studies.
There is sound scientific evidence to conclude that B-Vitamins play an important role in energy metabolism. Then, it seems reasonable that any deficiencies might lessen exercise performance.
But, if you’re getting everything you need from your normal diet, excess doses above recommended upper limits, could be harmful. For instance, excess B2 can cause diarrhoea and polyuria, B3 liver problems, gout and irregular heartbeat, and B6 nerve damage. Here are some important scientific articles for you to read.
When it comes to vitamins, we believe you should only supplement for known deficiencies. Otherwise toxic doses can result in serious health problems.
There is still a suggestion by some that Green Tea extracts will improve your metabolism and help you to release more energy. Yet, it is important to know that current research shows that green tea supplements are of little help to healthy athletic individuals. Martin and his colleagues found that green tea extracts do not show any effect on metabolism, as published in the International Journal of Sports Nutrition Exercise and Metabolism. Found <here>.
A conclusive view also asserted by Randell and colleagues, in their published findings in the Journal of Medicine and Science in Sports and Exercise. Found <here>.
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