Endurance & Muscle Supplements for Women

Ergogenic drugs are energy-boosting supplements, often used by athletes to improve endurance in competition and muscle building in training sessions. Women use ergogenic supplements to provide an edge in athletic performance and additional supplements to assist in muscle building. A number of the supplements are considered safe for use at specific doses but all supplement use should be discussed with a health care provider to rule out any individual risks.

Creatine

• Creatine is taken to increase muscle size and to enhance endurance. It is an amino acid produced in fish and animals and in the human liver, pancreas and kidneys. Creatine is stored in muscles to be used as energy. The University of Maryland Medical Center notes that tests have shown it to work effectively in short duration exercise and it appears to be relatively safe for short term use -- although more long term studies are needed. Possible side effects when taking high doses of creatine include nausea, dehydration, gastrointestinal problems, muscle cramping, weight gain, high blood pressure, liver and kidney damage. Creatine is popular among body builders and is not banned by the International Olympic Committee or the National Collegiate Athletic Association -- but use of the supplement is discouraged. Creatine can react with some medications so you should check with your health care provider before adding it to a strength training regimen.

Glutamine

• Glutamine is a building block of protein and is stored in the muscles and in the lungs, where it is produced. It is an immune system booster and is needed for normal brain activity and digestion. Glutamine is credited with preventing muscle breakdown during high stress activities. Intense training for endurance events is one cause of glutamine deficiency that can lead to colds and infections -- so athletes use the supplements to maintain stamina and compensate for glutamine depletion. Texas A&M University reports that glutamine sustains muscle mass, enhances the immune system and speeds recovery from rigorous exercise. Athletes take glutamine alone or as part of a protein supplement. It appears to be safe in moderate doses -- 500 mg taken from one to three times a day.

Magnesium

• Magnesium is critically important for the heart muscles and kidneys but is an essential mineral for every organ in the body. Among magnesium's functions is energy production -- and athletes use magnesium supplements to build bones, increase energy levels and enhance muscle building through protein synthesis. As a supplement, it is often taken with B-complex vitamins which help the body absorb magnesium. It does react with some medications. Common side effects from magnesium supplements include upset stomach and diarrhea, but people with kidney or heart disease should avoid magnesium supplements unless they are monitored by a doctor. The supplement can interfere with calcium absorption and bone metabolism.

L-Carnitine

• L-Carnitine is an amino acid synthesized in the liver and kidneys and stored in muscle tissue. It triggers the release of stored body fat to be used as energy for the heart and skeletal muscles. According to research published by Vanderbilt University, carnitine increases energy levels during long term aerobic activity. The amino acid delays the use of glucose stored in the muscles for energy by freeing body fat for that use. The glucose is then available for the most intense levels of energy output during training or competition. Tests showed that carnitine has no ill effects but that supplements may have little influence on energy production once any deficiencies of carnitine are remedied.