Supplements exist to assist individuals with meeting various fitness goals, known as ergogenic aids. These products come in the form of pills, powders or drinks and typically contain nutrients or herbs for maximum efficiency.
Diet can provide the foundation of most fitness goals, but supplementation may offer extra advantages. Curcumin, for instance, is an antioxidant while quercetin promotes healthy inflammatory response.
Protein
Most people do not require extra protein supplements or shakes if their diet already provides ample amounts of it, but for active individuals supplemental proteins may provide muscle-building benefits and increase energy. Protein supplements come in powders, shakes, bars and capsules.
Recommended daily protein consumption for athletes ranges between 1.4-2g per kilogram of bodyweight, which can be achieved either through regular food sources such as diet or supplementing workout with creatine and amino acids.
Protein has been shown to promote muscle protein synthesis and nitrogen balance during resistance training, helping enhance muscle reconditioning. Consuming both proteins and carbohydrates during exercise has also been found to enhance this process. Beta-alanine may help decrease fatigue by decreasing buildup of lactic acid which decreases skeletal muscle pH and leads to fatigue; additionally it can be taken before intense exercises lasting 1-4 minutes, such as sprinting or short bursts of intense exercises.
BCAAs
Branchd-chain amino acids (leucine, isoleucine and valine) are the building blocks of protein that supply energy for muscle growth. While these essential building blocks are commonly found in protein powders, oral supplements may be a more suitable way of relieving muscle fatigue, improving athletic performance and speeding recovery after training sessions.
BCAA supplements have been found to boost performance, reduce fatigue and hydrate athletes better. Furthermore, these supplements help lower two blood markers of fatigue (creatine kinase and lactate).
Consuming BCAAs before working out can help avoid glycogen depletion, which causes exercise fatigue and limits body’s performance optimally. Furthermore, they can act as an excellent replacement for pre-workout caffeine when desired without risk of associated jitters or mid-workout crash.
Creatine
Creatine is a naturally-occurring compound found in muscle tissues and produced by liver, kidneys and pancreas organs. Creatine supplements can increase production of ATP for short duration exercise such as weight lifting or sprinting by stimulating liver production of the compound; increasing its amount can boost performance as it produces energy source ATP for workouts of higher intensity. By supplementing with creatine you may increase its levels which leads to improved performance as well as muscle power and strength gains from using it during high intensity workouts like weight lifting or sprinting exercises.
Supplements are not regulated by the Food and Drug Administration (FDA), so it’s wise to consult your healthcare professional before trying any new supplements. Creatine comes in powder form for mixing with water or juice, liquid gel capsules and chewable tablets that provide pre-measured doses for easy consumption.
Studies on creatine have consistently demonstrated its benefits for muscle growth and exercise performance in both untrained individuals and elite athletes alike. Furthermore, creatine may assist with bone health, cognitive function, reducing sports-related injuries risk reduction as well as helping maintain bone density. Most research on creatine has focused on male users; however, recent research suggests similar benefits may accrue to women using it too.
Caffeine
Caffeine is a central nervous system stimulant, increasing brain alertness and stimulating adrenaline release to elevate heart rate. Furthermore, caffeine boosts muscle endurance and strength by improving blood circulation to provide more oxygen and nutrients to muscles.
Athletes must use caution when supplementing with caffeine as it may have adverse reactions on some individuals. Before beginning a supplement regimen, consult a trained Accredited Sports Dietitian in order to establish the most appropriate dosage and timing for you personally.
Research has demonstrated that caffeine can enhance certain aspects of exercise performance, particularly long, sustained activities and short (repetitive, all-out exertions). Caffeine may help decrease perceived effort by improving concentration, focus and decreasing fatigue levels during physical exertion; additionally it may enable fat as fuel source during workouts to spare glycogen stores while lengthening endurance. It is recommended to consume 2-6 mg per kg body weight during physical activity – approximately two or three cups of coffee for a 150 lb athlete.
