At athletes have access to supplements with strong scientific basis for use, such as creatine, caffeine and certain blood buffers like sodium bicarbonate or citrate. Unfortunately, however, assessing all the various multi-ingredient performance products on the market can be challenging and unpredictable in their additive or interactive effects can often prove daunting.
As noted previously, it can be challenging to determine whether any performance gains observed in studies are genuine or just random variation.
Supplements that Enhance Performance
Supplementing sports performance with certain dietary supplements can boost its performance when taken alongside, not in lieu of, a diet rich in proteins and carbohydrates. Proper hydration also plays a significant role in athletic success.
Arginine supplements improve performance by increasing blood flow, which in turn enhances delivery of oxygen and nutrients to muscles as well as speeding up removal of metabolic waste products such as lactate and ammonia from the body during exercise. Unfortunately, studies on arginine supplementation for sports performance are few in number and short in duration.
Branch-chain amino acids (BCAAs), such as leucine, isoleucine and valine, are key building blocks of protein. According to multiple studies, BCAA supplementation may increase strength gains while decreasing fatigue during prolonged, intense exercise. [75] Unfortunately, many exercise and athletic performance dietary supplements contain multiple ingredients; in order to ascertain their effects and safety thoroughly clinical trials must first have been conducted on them – for this reason it’s wise to consult a registered dietitian in order to ascertain exactly how much protein your daily needs may require.
Supplements that Enhance Recovery
To continue reaching your workouts week after week, it is vitally important to focus on recovery properly. This means rebuilding and repairing muscles, preventing soreness, and replenishing energy sources in preparation for future workouts.
Recovery supplements have become incredibly popular as a means of expedited healing and early return to training sessions. They provide fast relief and facilitate faster recoveries.
Branch-chain amino acids (BCAAs) are excellent post-workout recovery supplements that support muscle-building by minimizing protein breakdown and improving endurance. You can find BCAAs in supplements like Jacked Factory Carb Surge protein powder containing grass-fed whey isolate and carbs for recovery, along with L-glutamine and L-carnitine to minimize soreness.
Creatine supplements can increase strength and power, helping you train harder and reach your goals more rapidly. Legion Triumph multivitamin was specially created to “plug in the gaps” of your diet with clinically effective doses of vitamins and minerals as well as 10 proven ingredients that improve mental and physical wellbeing, exercise performance, and overall wellness.
Supplements that Enhance Energy
Walking down any pharmacy or “health food” store aisle will reveal an abundance of herbs and supplements marketed as energy boosters. While caffeine and other stimulants provide scientific evidence of their efficacy, most other remedies lack such evidence. Ginseng may help reduce fatigue while improving stamina and endurance; evidence is mixed on this point. Creatine monohydrate, popular among athletes for performance enhancement during exercise as a preferred fuel for explosive movements like lifting heavy objects or short sprints; magnesium helps relax muscles and nerves to reduce feelings of tiredness while being an energy booster.
While dietary supplements may help combat occasional fatigue and energy slumps, the best way to boost energy levels is through eating a healthful diet rich in whole grains, fruits, vegetables, lean proteins, nuts and unsaturated fats.
Supplements that Enhance Cognitive Function
Nootropics, also known as focus and memory boosters, are increasingly sought by athletes looking to enhance focus and memory. Nootropics include natural compounds such as vitamins, minerals and synthetic ingredients as well as synthetic ingredients; however only limited research has examined how specific nutrients affect cognitive function; in 2022 review research suggested diets high in fish oil, resveratrol, Rhodiola rosea extract, bacopa monnieri extract and caffeine were associated with superior mental performance.
Citrulline and beta-alanine are amino acids known to increase plasma levels of nitric oxide metabolites, potentially improving athletic performance. Although some studies show promising results from taking citrulline or beta-alanine supplements, other research indicates otherwise; for instance, studies conducted by untrained individuals suggest these supplements offer little or no improvement to athletic performance enhancement.
Sodium bicarbonate supplements, available as pills or powder mixed into beverages, have been found to significantly enhance performance when taken 1-2 hours before exercise and after an intense bout that lasts several hours. Unfortunately, most research on this supplement involves conditioned athletes only and its efficacy has only been studied under controlled circumstances that don’t replicate real world circumstances.
