Athleticians at all levels often rely on supplements claiming to enhance athletic performance, even though many may actually work. Before making their choice, athletes should carefully assess how this supplement might fit with their development, preparation, risk/benefit analysis and training regimen.
New Zealand blackcurrant extract (rich in anthocyanins) has been shown to produce modest improvements in endurance performance, while beta-alanine can increase body’s ability to buffer lactic acid during exercise and improve exercise capacity.
Protein
Protein is an integral component of muscle tissue. Consuming enough protein daily is also key to athletic performance by helping reduce muscle wasting and increasing strength and endurance. Athletes should consume between 1.4-2 grams per kilogram of bodyweight daily as recommended; consuming whole foods alone can supply all their requirements, however supplements should only be used if they have been third party tested and are regulated to provide added benefits for athletes.
Studies have demonstrated the efficacy of whey protein supplements on recovery of muscle mass following resistance training, however more research needs to be conducted into optimal protein consumption for endurance athletes. For optimal performance, proteins should ideally be consumed through meals rather than powders that may be difficult to digest.
Caffeine
Caffeine is widely recognized and used performance-enhancing substance, although not on any banned list. Athletes must consume it responsibly as too much can have negative side effects.
Athleticians typically should opt for products containing only caffeine without other additives or sugar, such as anhydrous tablets, caffeinated chewing gum, energy drinks or pre-workout shots. Guarana can also provide an alternate source of caffeine which can be found in energy and sports supplements; however, more research needs to be conducted into this herb.
Caffeine has been shown to improve performance across most forms of exercise, particularly endurance exercise, explosive and high-intensity efforts, team sports, and time trial cycling performances by three to four per cent.
Sodium bicarbonate
Sodium bicarbonate, commonly referred to as baking soda or bicarbonate of soda, is an alkaline substance that can counteract rising acidity levels during intense exercise and improve performance by reducing fatigue and speeding recovery rates. You can take sodium bicarbonate capsules or dissolve it in water; you may also find it in certain beverages or energy gels.
Under intense exercise conditions, our body sheds electrolytes like sodium and potassium through sweat. These essential substances play a key role in cell health as well as nerve impulse transmission; furthermore they regulate muscle contraction and relaxation.
Studies have demonstrated that supplementing with sodium bicarbonate can enhance performance during high intensity short-term exercise, though its full impact is often not visible due to potential gastrointestinal side effects like stomachache and diarrhea.
Deer-antler-velvet
Deer-antler-velvet supplements have become an increasingly popular way of increasing energy levels and supporting bone health, but animal welfare advocates have expressed reservations over how it is harvested. No matter its benefits, take extra caution when taking any new supplements and ensure they complement a well-rounded diet and training routine.
Deer antler velvet is an all-natural product containing nutrients, minerals, and growth factors which promote muscle growth while simultaneously strengthening immunity. Furthermore, this velvet can even prevent joint problems like osteoarthritis – thus becoming increasingly popular among bodybuilders.
Studies of GF1 deer antler spray showed it could increase strength and endurance while decreasing fatigue levels in athletes, and increase glycosaminoglycan levels (the building blocks of cartilage). Furthermore, this treatment could possibly enhance immune system functionality and joint health as a whole.
Testosterone
Testosterone provides numerous benefits that can assist athletes in performing better. It increases endurance by increasing oxygen transport to muscles, and improves anaerobic performance by stimulating protein synthesis. Furthermore, testosterone accelerates recovery time after exercise or injury as well as increase sexual drive and libido which has positive implications on motivation and confidence levels.
Some athletes rely on anabolic steroids to increase muscle mass and strength, yet this practice can be detrimental to their health. These drugs have the potential for side effects including heart failure and liver damage – these substances are therefore banned by most sports organizations.
There are other supplements that can help improve athletic performance, like Six Star Testosterone Booster. In clinical trials, this supplement has proven safe and effective; its precise dose of boron has been found to boost testosterone levels while other ingredients support healthy testosterone levels such as tribulus terrestris extract and fenugreek seed oil extract.
