With so many supplements on the market, it can be daunting selecting one to meet specific health and fitness goals. Through research, science, and advanced technology we dispel myths surrounding some of the most widely-known fitness supplements.
Creatine may improve performance during multiple bursts of intense exercise, while beta-alanine or other nitric oxide boosters may enhance blood flow to muscles for greater focus and strength. There are other pre-workout supplements available as well; non-stimulant ones may provide additional boosts.
Protein
Protein is an essential nutrient for muscle growth and endurance. You can find protein in foods like milk, meat, eggs and legumes as well as powdered forms for mixing into shakes or bars. Protein supplements are widely sold to build muscle, promote weight loss and enhance performance; however, there are various varieties to choose from depending on your goals and needs.
Body builders tend to focus on increasing muscle strength while distance runners may seek to increase lean body mass. Protein intake can be helpful in both cases, but it’s essential that users understand their specific goals prior to purchasing any products.
Protein powders can be an easy and cost-effective way to meet your daily protein goals, especially when diet falls short. But beware: some contain added oils and sugars; read labels carefully!
Creatine
Creatine is an abundant natural substance found in muscles and foods such as red meat and seafood, helping skeletal muscle flex during exercise by providing energy directly to muscle cells. Furthermore, creatine plays a significant role in producing Adenosine Triphosphate (ATP), an energy source used in intense, short duration sports such as weight lifting and sprinting.
Studies demonstrate the positive benefits of creatine supplementation on strength, endurance and muscle mass gain. It can particularly aid those engaging in high-intensity workouts or strength-based routines who regularly use creatine. Newcomers to exercise who don’t consume enough animal proteins could also find creatine beneficial.
Patton cautions that supplements aren’t tested or regulated as rigorously as prescription drugs, so it’s wise to consult your physician prior to trying any new supplement. She suggests opting for products certified third-party for safety and efficacy as well as drinking plenty of water during your use of creatine – this will prevent dehydration and fatigue from setting in.
Electrolytes
When you hear “electrolytes,” your first thought might be sports drinks like Gatorade or Pedialyte. But what exactly are they, and do you really require them for workouts?
“Replenish electrolyte levels if you are sweating heavily or engaging in physical activities for extended periods,” advises Cedars-Sinai registered dietitian Erika Der Sarkissian, as depletion can cause muscle cramping, irritability and fatigue.
Electrolyte packets available both online and at local supplement stores typically contain sodium, calcium, potassium and magnesium to combat muscle cramps, maintain proper hydration levels and enhance exercise performance. When added to water they provide essential relief against muscle cramps while supporting optimal physical fitness performance.
However, these products should not be seen as a replacement for eating a nutritious diet and following its recommendations, says Pasquariello. Additionally, excessive sodium consumption through supplements increases your risk for hyponatremia if consumed too often – that is why it’s crucial to monitor water consumption levels as per usage instructions from these products.
Caffeine
Caffeine is a staple in energy and pre-workout supplements, known to enhance focus, endurance, and reduce feelings of fatigue during physical activity. Studies indicate it may even help with decreasing DOMS (1).
As an ergogenic aid, this substance acts by inhibiting adenosine receptors which transmit signals that sense fatigue, while simultaneously increasing intracellular concentrations of cyclic adenosine monophosphate by blocking phosphodiesterase enzymes in both skeletal muscle and adipose tissue cells, helping promote lipolysis and mobilization (2).
Some research indicates that taking caffeine 60 minutes prior to exercise increases performance during both high-intensity and long-duration endurance exercises (3), but its optimal timing remains undetermined. At present, most trials report that caffeine supplements work best when combined with other ingredients as ‘pre-workout’ supplements; one such product called Beachbody Performance Energize contains 200 mg of caffeine along with B-Alanine and Quercetin which has been shown to enhance exercise performance (4).
