Ergogenic Foods
What does Ergogenic mean?
To enhance physical performance. The idea of ingesting plant and animal matter for enhanced performance goes back to early human history, with documented cases of athletes and warriors alike undertaking specific dietary practices in preparation for optimal performance. This has included organized sports, from original Greek Olympians to the modern age in professional sports. The purported benefits and popularity of sport, health, and aesthetics have amassed great attention to a booming industry at a crossroads of fact, fiction, health, and danger.
The following ergogenic aids are nutrients naturally occurring in normally ingested dietary foods. These evidence-based nutrients are ways in which one’s human performance can be boosted through a food-first approach. Further supplementation could be a way to bolster intake.
Beta-Alanine
Beta-Alanine is a naturally occurring, non-essential amino acid. It is produced by the human body. It is the rate-limiting prerequisite that, along with histidine, creates Carnosine. Carnosine is important as it acts as a buffer to reduce the intramuscular pH, in theory, allowing one to complete more physical activity. Food sources include: Chicken, beef, pork, and fish.
Nitric Oxide
Nitrates can be found in food sources. When consumed, your body reduces dietary nitrate into nitrite and nitric oxide. Nitric oxide helps dilate your blood vessels to deliver more oxygen to more metabolically active tissue during physical activity. It is also believed to improve performance through skeletal muscle contractility or mitochondrial efficiency. Food sources include: Green leafy vegetables such as lettuce, spinach, rocket, celery, and beetroot are particularly rich in nitrate.
Citrulline
Citrulline is a precursor that can also lead to enhancements in Nitrous Oxide. Ingestion of Citrulline augments arginine bioavailability and nitrous oxide formation. It is thought Citrulline may help play a role in nutrient delivery and/or waste removal, benefiting athletic performance. It may also aid in detox (as it plays a role in the urea cycle) and increased levels of ammonia following physical activity, enhancing aerobic utilization of pyruvate and ATP to the muscle, although yet to be studied in humans. L-citrulline supplementation may assist in ammonia detoxification through the urea cycle, decrease lactate production, and enhance the aerobic utilization of pyruvate, thereby improving muscle function and attenuating fatigue. Food sources include: Melons, squash, cucumber, pumpkin, and liver.
Quercetin
It is a polyphenol flavonoid often found in edible plant matter. It has various antioxidant and anti-inflammatory properties. It has similar central and peripheral actions as caffeine, such as adenosine receptor antagonist activity. Quercetin can help mitigate the reduction of muscle contractile properties, enhances higher thresholds of motor units, and inhibits lower threshold motor units.
Food sources include: Apples, blueberries, tea, onions, cappers, and dark green vegetables.
Leucine
Leucine is an essential amino acid that is one of the branched-chain amino acids terms proteinogenic. Leucine acts as a building block for protein, peptide synthesis, and even breakdown. Leucine stimulates muscle protein synthesis targeting the mTOR pathway. It also works to upregulate glucose transport and insulin secretion. Its positive effects on performance may include aiding muscle growth, reducing soreness and fatigue, and preventing muscle wasting through HMB, which is a metabolite of Leucine.
Food sources include: Beef, chicken, whey pea protein powder, greek yogurt, milk, parmesan cheese, turkey, salmon, and tuna.
Magnesium
It is one of the most abundant minerals in the body, involved in over 300 enzymatic reactions. It is an essential nutrient. Magnesium helps synthesize nucleic acids, proteins, bone development, and electrolyte balance, as well as oxidative, immune, and neuromuscular functions. Deficiencies are common in the general and elite athlete population, hindering performance. They also have potential roles in mental states such as depression, anxiety, and concussions. Food sources include: Legumes, nuts, seeds, spinach, milk, yogurt, dark chocolate, and avocados.
Caffeine
Caffeine is a central nervous system stimulant that is a naturally occurring psychoactive substance. Caffeine also works on muscle tissue by mobilizing calcium, facilitating force production by motor units. It works centrally as an antagonist to adenosine receptors. Caffeine may help attenuate both pain and perceived exertion during physical activity. Research has shown caffeine to positively benefit power, velocity, and endurance, as well as mental focus. Genetics may play a role in how one responds, as some are slow or fast metabolizers, with slow metabolizers showing less beneficial outcomes. May develop a tolerance over time. Side effects are well known, like headaches from withdrawal.