Minerals like chromium and iron sound tough as nails. Supplements of these and other minerals promise to make people stronger, faster, or able to continue longer. Some of the minerals promoted as performance enhancers include chromium, vanadium, selenium, zinc, and iron. As with vitamin supplements, many of the claims made about these minerals are based on their physiological functions.
Chromium supplements, in the chromium picolinate form, are claimed to increase lean body mass and decrease body fat. Chromium is needed for insulin to function at its best. One of the actions of insulin is to promote protein synthesis. Therefore, getting enough chromium is likely to be important for making muscle protein.
The picolinate form is absorbed better than other forms of chromium. Unfortunately, studies in humans have not consistently demonstrated an effect of supplemental chromium picolinate on muscle strength, body composition, body weight, or other aspects of health. A UL has not been established for chromium.
Vanadium, usually sold in the form of vanadyl sulfate, is another mineral marketed for its ability to assist insulin. Vanadium supplements are promised to increase lean body mass, but there is no evidence that they do. Toxicity is a concern. A UL of 1.8 mg per day of elemental vanadium has been set for people who are age 19 or older.
Selenium is marketed for its antioxidant properties and zinc for its role in protein synthesis and tissue repair. Neither of these supplements has been found to improve athletic performance in people who are not deficient in these minerals. Iron is marketed as an ergogenic mineral because it is needed for hemoglobin synthesis.
If a person is iron deficient, hemoglobin cannot be made in sufficient amounts. This limits the transport of oxygen and impairs exercise performance. Iron deficiency is common in female athletes. Iron supplements can be of benefit in cases of iron deficiency.
There are hundreds of protein powders and bars. They are typically marketed with the promise that they will increase muscle size and strength and decrease recovery time. Muscle growth does require additional protein, but protein isn’t automatically deposited in muscles. Muscle growth occurs in response to exercise in the presence of adequate protein. The protein provided by expensive supplements will not meet an athlete’s needs any better than the protein found in a balanced diet.
Strength athletes and endurance athletes need more protein than the general population, but they can still get enough through diet. A typical diet in the United States provides about 90 grams of protein. This is almost twice the RDA for an adult. Because athletes consume more calories, they will also consume more protein with those calories.
Protein supplements are not harmful for most people, but they are an expensive and unnecessary way to increase protein intake. Protein is needed for proper immune function, healthy hair, and muscle growth, but a protein supplement will improve these parameters only if a person’s diet is deficient in protein in the first place.
Increasing protein intake above the RDA does not provide greater protection from disease, make hair shinier, or stimulate muscle growth. In fact, a high intake of protein may contribute to dehydration, and could actually hurt athletic performance. Muscles use carbohydrates for fuel. If too much is replaced by protein, muscle and liver glycogen stores will be low, which will compromise endurance.
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