Ergogenic aids that won't get you banned from sport?

In sport , any supplementation (not exclusively supplements, but the supplementing of an external aid in improving performance enhancement) that improves performance is known as an ergogenic aid. The opposing being ergolytic, something that causes detriment to performance.

Most commonly brought to light by multiple Tour de France winner Lance Armstrong, Performance Enhancing Drugs or PEDs are and have been a common factor in many sporting scandals. From the Sochi Olympics to the floors of open bodybuilding shows, ergogenic aids are everywhere.

For the most part outside of open division bodybuilding and doctor prescribed recreational use, the use of PEDs is illegal and heavily frowned upon, with good reason. Olympic golds, and world titles have been stripped from some of our most recent olympic heroes and favourite athletes. Is it worth it?

Well that's a topic for another date. But what I can tell you is there are ergogenic aids that not only anyone can use to improve performance but are virtually all free.

Remember, ergogenic refers to the enhancement of performance.

SLEEP: Free.99

Just building a sound sleep schedule and bedtime/morning routine can amply improve your sporting performance. On average, athletes who got 8-10hrs of sleep with few disturbances perform 20-40% above their counterparts. That can be the difference between making the team and getting cut, or scoring the winning shot vs. sitting the last 2 minutes on the bench.

WATER: Free

Being well hydrated greatly reduces the chance of dehydration, one of the leading factors in performance detriment. 12 0z before your training/match and 6-10 oz every 30min of activity performed. Stay hydrated, play better. Simple enough

CAFFEINE: 0.50-7$

Caffeine has been shown to improve mental sharpness and reaction time among athletes who supplement 30mins-1hr before training/practice/games. Caffeine has also shown benefits in improved sustained output, making it rather useful for short high intensity athletes.

MULTIVITAMIN: 6-20$

The multivitamin should be a staple in everyone's life. There are few if any who have a diverse and clean enough diet that allows for the uptake of all essential vitamins and minerals. Taking a multivitamin certainly doesn't negate the use for a clean diverse diet, but it certainly aids in filling in the holes. Multivitamins run cheap and often last 6-12months. Pop em in the morning and carry on with your day. It'll improve your functionality, mentally and physically, no doubt.

CREATINE: 15-25$

Creatine is one of the most studied supplements on the planet and provides by far the greatest adaptive enhancement for muscle growth and strength among all supplements. (Legal supplements) Creatine improves intracellular hydration, ATP synthesis, and CTP re-synthesis. Supplementing 5g of creatine daily is a sure fire way to meet your daily requirement and aid in both recovery and overall performance.

PROTEIN: 15-80$

Especially from a clean whole food diet, protein plays a critical role in maintaining muscle, cardiovascular fitness, and aids in maintaining homeostasis through the management of bodily fluids and pH. If your diet doesn't consist of 2-3 servings of lean meat per day then I suggest adding in a whey isolate or equivalent protein shake to aid in reaching your bodies daily protein need (0.7-1.3g/kg of Bodyweight).

And there you have it, 6 inexpensive/free ergogenic aids that if implemented correctly can provide immense aid in performance. I know it all seems redundant and obvious for the most part, but getting good sleep, eating a whole food diet with protein at each meal, and supplementing what needs supplementing, has an equal benefit to that of anyone trying to edge out competition through the sad use of PEDs.

And a bonus ergogenic aid "Progression is built through consistency and tested by passion".

Can't outcompete a hard worker!

JB