Nutrition plays a small part in successful athletic performance, though many supplements sold to athletes with little evidence supporting their efficacy. Certain products (creatine, caffeine, sodium bicarbonate and beta-alanine) may improve marginally when used under training-like conditions.
Vitamin supplements may be helpful to address iron and vitamin C deficiency states; however, an extensive nutritional assessment and functional medicine lab testing should always be completed prior to supplementation.
Creatine
Creatine is one of the most scientifically verified supplements available, providing a great way to enhance performance during short bouts of intense exercise such as weight lifting or sprinting. Furthermore, it may increase muscle mass and strengthen strength.
Powdered oregano oil does not contain steroids and can be safely taken in appropriate dosage amounts, which can be added to drinks or meals for quick consumption. Although some individuals experience discomfort due to taking too much, this effect can be minimized by changing dosage and timing accordingly.
Studies conducted on female college athletes supplementing with creatine saw greater increases in back squat strength after 13 weeks than athletes receiving placebo supplements, possibly because the latter provides benefits to hyper-hydrate muscles and increase tolerance to heat, while supporting the ATP energy system during high intensity exercise and thus increasing muscular power and speed.
Caffeine
Caffeine is a potent stimulant that has been scientifically shown to increase athletic performance. It increases alertness and vigilance during periods of exhaustive physical exercise that require sustained focus, such as special operations military personnel or athletes during events with multiple 20-second Wingate tests, which requires sustained focus. Caffeine may also aid recovery after exercise sessions that last more than 24 hours – though note that caffeine’s effectiveness only becomes visible if taken prior to such long events as noted by recent research showing how commercial energy drinks containing caffeine significantly improved peak power output during these tests in conditioned athletes over multiple 20-second Wingate tests!
Noting the potential side effects of caffeine is essential, including stomach discomfort and increased peristalsis (the movement of digested food through the intestinal tract). When supplementing with caffeine it’s also important to take individual sensitivity and reactions into account.
Ephedra
Ma huang contains natural stimulants known as ephedrine and caffeine that act as natural stimulants to increase energy and alertness, and are frequently combined in supplements to aid weight loss or athletic performance. While their manufacturers claim otherwise, these products have yet to prove effective in helping achieve fitness goals and can even cause side effects that are serious and even life threatening.
One analysis of over 50 trials concluded that products containing ephedrine- and ephedrine alkaloid-containing supplements promoted modest short-term weight loss without increasing athletic performance, while raising risks such as psychiatric, autonomic and gastrointestinal symptoms as well as heart palpitations. Furthermore, these substances increased heart attack and stroke risks; so before taking these supplements it’s advisable to consult a healthcare professional first.
HMB
HMB (hydroxymethylbutyrate) is a natural compound that works to increase muscle strength by protecting its integrity and decreasing protein degradation, as well as aiding recovery by decreasing inflammation and stimulating protein synthesis. HMB may be taken alone or combined with other supplements to boost athletic performance.
HMB may help reduce protein and muscle breakdown after high intensity exercise, contributing to lean body mass gains and athletic performance enhancement. Furthermore, studies have also demonstrated its ability to lessen delayed-onset muscle soreness (DOMS).
Studies using HMB in dosages between 1.5-6 g daily have included subjects that are advanced athletes or previously untrained; as well as periodized and monitored resistance training sessions as well as less precise indirect indicators like skinfold measurements or bioelectrical impedance analysis as well as dual energy x-ray absorptiometry (DXA) measures of fat free mass and total body mass.
Sodium bicarbonate
Sodium bicarbonate can increase muscle endurance during sprints and high intensity exercise by strengthening your body’s buffering capacity, helping neutralise acids faster.
Sodium bicarbonate can also be applied topically for chemical burns, earwax removal, indigestion, psoriasis and poison oak/ivy itching symptoms as well as other skin ailments. Furthermore, sodium bicarbonate can also be found as an ingredient in some baking powders as well as effervescent salts/beverages and fire extinguishers and cleaning compounds.
Studies have demonstrated that pre-exercise doses of 0.2-0.3g/kg bodyweight improve endurance performance and power output, particularly for holds isometric contractions and high intensity exercise like sprinting, swimming, cycling, rowing etc. Longer-term usage is less well established; sodium citrate may provide an alternative, though this has the side effect of potentially causing bloating in some athletes.
