Supplements may help athletes seeking an edge in their sport, and those that have undergone rigorous scientific scrutiny are typically the best choices.
Creatine is one of the most studied supplements, with research proving it can improve high-intensity exercise performance by replenishing ATP stores. Beta-alanine increases carnosine, buffers lactic acid production and reduces fatigue while caffeine improves alertness and focus during exercise sessions.
Goal- and Body-Specific Supplements
Many exercise and athletic-performance dietary supplements contain multiple ingredients, including proteins, creatine, caffeine, herbs, vitamins minerals and amino acids. Although many products claim to boost specific types of physical performance or athletic ability, very little research has been conducted into how different ingredients affect each other – leading to products which might not work as promised or may even be harmful.
Studies comparing tart-cherry supplement hydroxybutirate (also referred to as betaine) with placebo have been performed on people training and competing in marathons. Tart-cherry supplements were found to significantly shorten race completion time and lower levels of inflammation markers in leg muscles after running. However, most studies in this field are small and short and use performance tests that do not mirror real-world conditions or require high levels of fitness; hence additional research needs to be conducted before these products can be recommended for daily use [22]. Furthermore, products containing only -hydroxybutirate have been sold to reduce muscle damage caused by intense exercise or age; however they have yet to undergo clinical trials evaluation [24].
Performance Enhancing Supplements
Dietary supplements contain ingredients which claim to improve exercise and athletic performance, but research conducted on such supplements usually includes highly trained athletes – its effects may not translate to recreational exercisers and those competing in less demanding competitions.
Evidence indicates that caffeine can assist performance during endurance sports with long duration and intermittent activity (such as soccer). Restricting caffeine to 50 mg daily consumption or going cold turkey two to seven days before an event could maximize any ergogenic benefits [82].
Beta-alanine may offer small performance gains in events requiring intense effort for short duration, such as sprinting or hockey [53]. While evidence supporting arginine benefits is limited and mixed; studies may utilize various participants, exercise protocols, dosing regimens or other factors.
Recovery Supplements
As soon as a workout or game has concluded, our muscles require repair and recovery in order to grow stronger for the next session. Supplements can aid this process; some work by increasing muscle protein synthesis which provides more building blocks for muscles while also relieving fatigue and soreness. Other supplements provide hydration or reduce post-workout inflammation with nutrients like curcumin or tart cherry juice.
Some supplements aid in the reduction of lactic acid buildup and delayed-onset muscle soreness (DOMS). Others can help to lower inflammation levels and risk of injury with ingredients like creatine and L-carnitine. Furthermore, certain supplements have particular qualities which make them more helpful than others in certain scenarios; for instance some are designed as pre-workout supplements while others are better used as post-workout recovery powders that can be mixed with liquid such as water or protein shakes.
