Physically Speaking: Dietary Supplements

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Get the Edge

Specific to the sport of tennis, a long competition season combined with global travel and frequent exposure to varied climates can increase the risk of illness. Eating a well-balanced meal plan may be a challenge for tennis players traveling internationally and encountering unfamiliar cuisines. For these reasons, supplements may prove beneficial to enhance the immune system, aid recovery, and provide adequate amounts of essential nutrients. There is a risk that taking supplements may result in a doping violation. Read below for important advice and resources. Supplements are additional to your training diet and may not be required when you have a balanced nutrition plan.

Most supplements can be grouped into the following three categories:

1. Dietary Supplements are used to meet increased nutritional demands. (i.e. multi-vitamins, calcium, iron, vitamin D).

Used to compensate for a less-than adequate diet or when an athlete is on a medically prescribed modified diet (i.e. food intolerances and allergies).
Assists to meet nutritional needs during times of heavy training, frequent travel, illness, or injury.

2. Sport Supplements are products that deliver essential electrolytes, carbohydrates, and proteins to meet the physiological demands specific to sports performance. (Examples: sports bars, drinks, and gels).

Used as a fuel source pre and during match, and as recovery post-match,
Intended to supplement the diet rather than a sole source of nutrition.

3. Ergogenic Aids means “performance enhancing”, this refers to any substance that provides a mental or physical edge while completing work. (Examples: creatine, caffeine, sodium bicarbonate).

Exercise extreme caution towards use of ergogenic aids as this supplement has poor regulatory laws (i.e. Not monitored, tested, or approved by an official sanctioned food regulation agency) and limited research of the long-term health effects.

Nutritional Deficiencies: the three nutrients that are most deficient in athletic women are:

Iron is a mineral that is essential to human physiology. Iron deficiency limits oxygen delivery to cells, resulting in fatigue, poor work performance, and decreased immunity. Women of childbearing age are at greatest risk of developing iron deficiency because of the menstrual cycle, exercise demands, and growth. Pregnant women, women with heavy menstrual cycles, teenage girls and athletic women are more at risk. Iron is a mineral that can reach toxic levels within the body with over supplementation and is not distributed without knowledge of current iron levels according to blood results. A physician or dietitian will determine the need for iron following review of blood test results, iron levels should be closely monitored throughout treatment by your physician or sports dietitian.

Ninety nine percent of the body's calcium supply is stored in the bones and teeth where it supports their structure and function. Inadequate intake of calcium from dietary sources don’t cause obvious symptoms in the short term. Over the long term, inadequate calcium intake causes osteopenia (‘thinning’ bones) which if untreated can lead to osteoporosis (‘brittle’ bones). A calcium supplement supports the daily needs of individuals who have insufficient daily calcium intake.

Vitamin D is a vitamin that facilitates calcium absorption to maintain bone health and prevent fractures. The body makes vitamin D when skin is directly exposed to the sun, and most people meet at least some of their vitamin D needs this way. Cloudy days, shade, sun screen and having dark-colored or fair skin, reduce the amount of vitamin D the skin makes. Tennis players who cover their bodies with sunscreen or clothing should include good sources of vitamin D in their diets or take a supplement. Healthy approaches to sun usage are recommended.

Located below are the assigned benefits and recommendations for supplement use, specific to body functions.

BONE SUPPORT

Calcium

Recommended daily servings = 3-4 totaling 1000mg/day. However, if an athlete has Amenorrhea or is recovering from bone injury, then 5 servings are required per day.
- 1 serve = 1 cup of yogurt, 1 cup of milk, 1 ounce/30g of cheese, 1 cup ice crea
  - Liquid: 1 cup = 8 ounces = 250ml

Vitamin D

Small amounts of vitamin D can be found in food such as oily fish, egg yolks and fortified foods such as milk, orange juice, cereal etc.
The principle source of vitamin D comes from exposure to ultraviolet B (UVB) radiation from sunlight. Optimal sunlight exposure in the summer is 10-15 minutes per day, 3-4 times per week on 3-4 large body parts.
This supplement is better absorbed if taken with a meal that contains fat.

ENERGY

Iron

Take iron with a source of Vitamin C (i.e. a glass of orange juice, orange, or powered Vitamin C mixed with water) to help with absorption.
Calcium rich foods, certain fibers, tea, coffee and cocoa can inhibit iron absorption. Iron is best taken with empty stomach. Take iron 30 minutes before a meal or 90 minutes after.

WOMEN’S HEALTH

Daily Vitamin & Mineral

Recommended daily servings of fruit = 2+ (1 raw fruit or 1 cup of fresh juice)
Recommended daily servings of vegetables = 5+ (1 cup raw or ½ cup cooked)
A daily multivitamin is for times when you feel you do not get an optimal intake of food or during times of high demand on the body. If you are traveling internationally and identify that it is difficult to consume fruits and vegetables, then supplement with a daily vitamin.

INFLAMMATORY INJURIES & FAMILY HISTORY OF HEART DISEASE

Omega 3

Recommended daily servings = 1 tsp of vegetable fat per mean (3-6 times per day)
Dietary sources: Fish high in Omega 3 fatty acids (Mackerel, Lake trout, Herring, Salmon), nuts and nut butters, avocados and olives, olive oil, and dairy products (cheese, milk, and yogurt)
To avoid an upset stomach this supplement should always be taken with food.
This supplement is recommended during inflammatory based injuries and if HDL cholesterol is genetically low.

JOINT SUPPORT

Chondroitin

Recommended for joint health, the initial dose is 1,2000mg daily for 2-3 months, however, you must be mindful if you notice a benefit to your joints. If your joint health improves, continue with the supplement, if not, please cease supplementation.

IMMUNE SYSTEM SUPPORT

Booster C

If you feel you’re getting sick take 1 stick pack per day (sachet) for 10 days total.
If you’re sick with an upper respiratory infection, you may increase to 2 stick packs per day (sachets) for 3 days maximum.
To build your immune system while traveling take 1 stick pack (sachet) 2 days prior to travel, during travel, and 2 days post travel.

Proglucamune

Supports the body’s natural defenses to influence healthy immune responses, even during occasional times of stress
Follow the Booster C recommendations

DIGESTIVE SUPPORT

Probiotic

To optimize your digestive system due to frequent international travel or visiting a country with contaminated water, take 1 stick pack (sachet) every day for 14 days pre and during your next swing of tournaments.
If you suffer from irritable bowel syndrome then take the probiotics for 14 days to see if there are improvements in your symptoms.
If you are put on antibiotics, take probiotics every day of antibiotic treatment plus 2 days

SLEEP AID

Melatonin

Melatonin is NOT a sleeping pill
Melatonin is NOT habit forming, it is a naturally occurring hormone that promotes sleep and helps regulate the body’s natural sleep and wake cycles
When taken 20 minutes before bedtime, Melatonin supports the body’s natural circadian rhythms. This is helpful when sleep patterns are disrupted due to working off hours, traveling, or jet lag.

BE RESPONSIBLE

The supplement industry is largely unregulated, a contaminated supplement will not excuse a positive doping test.
Read labels for substances on the WADA prohibited list. Be careful, not all ingredients may be listed on the bottle.
A list of supplements certified to be free of prohibited substances can be found here: http://info.nsf.org/Certified/BannedSub/listings.asp. USANA guarantees that the products supplied under their Athlete Guarantee Program are clean. However, there is no way to completely guarantee the safety and/or purity of any products and no resource can protect you completely.
To check whether a supplement contains a prohibited substance complete a 'Product Information Request' form on the Tennis Anti-Doping Programme App.
Helpful guidance and a list of high-risk supplements can be found on the ITF and USADA websites (https://www.itftennis.com/antidoping/education/supplements/overview.aspx) and (https://www.usada.org/substances/supplement-411/).
Download the TADP app for fast reference every time you visit with a health professional or the pharmacy.

Always consult your primary care physician prior to taking a supplement.

The contents of the Health site are for informational purposes only and should not be treated as medical, psychiatric, psychological, health care or health management advice. The materials herein are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this site. Reliance on any information provided herein is solely at your own risk.

A special thanks to the author, Susie Parker-Simmons,

WTA Sports Dietitian