No matter your level, whether seasoned athlete or just beginning in sports, supplements can help push harder on the field, court or mat. Here are some of the most frequently used supplements for athletes.
Creatine supplements help build muscle mass, strength, and endurance. By increasing phosphocreatine stores in skeletal muscles and increasing ATP production during high intensity exercises, creatine supplements enhance muscle growth.
Protein
Protein is an important macronutrient and an excellent source of amino acids and energy, yet supplementation alone does not significantly enhance endurance performance or muscle strength (44). On the contrary, co-ingesting protein with carbohydrates has proven successful at increasing performance according to subgroup analysis studies that investigated this phenomenon (22).
Prior to training, ingestion of protein can increase MPS by stimulating muscle protein synthesis (MPS), as well as the rate at which amino acids are incorporated into muscles. Athletes should focus on eating a variety of whole foods to meet their protein requirements as well as using supplements; rapid digested proteins containing EAAs and leucine are especially effective at stimulating MPS while also stimulating lipolysis and glycogenolysis to provide fuel during physical exercise.
Iron
Many athletes and clients tend to focus on macronutrients – carbs, fats and proteins – while overlooking micronutrients like iron. Iron is vital for oxygen uptake and endurance performance depending on its status in an individual’s system.
Low iron levels can hinder erythropoiesis, or red blood cell production necessary for exercise. Studies have demonstrated how iron deficiency impairs performance at altitude training, with reduced VO2max as a result.
Increased dietary iron consumption should be the initial approach taken when treating athletes for iron deficiency, with oral supplementation possibly being appropriate as well. Intravenous iron supplementation may be necessary if an athlete does not improve with diet changes and oral supplements alone.
Creatine
Creatine can be found naturally in meat, and as a dietary supplement. Creatine has been shown to boost energy in muscles, helping athletes train harder for longer. Furthermore, creatine may aid in muscle recovery after intense workouts as well as reduce muscle cramping.
Athleticians taking creatine must consume extra carbohydrates to replenish their cellular stores of energy and ensure optimal performance, making carb-containing supplements an integral part of an athlete’s diet.
Before taking creatine, athletes should consult their physician. Creatine can increase risk of kidney damage in those already living with an existing medical condition; however, taking appropriate doses shouldn’t alter kidney function in healthy people.
Omega-3 fatty acids
Omega-3 fatty acids are essential polyunsaturated fats that can aid muscle recovery, decrease inflammation from exercise, increase oxygen delivery to the heart, thereby making exercise less taxing, and ease muscle recovery.
Although diets typically provide enough omega-3 fatty acids, some studies indicate that athletes may require higher doses for therapeutic and ergogenic benefits. Dietary intake of fatty acids may differ among athletes depending on training volume, body weight, energy metabolism and response to exercise (Drobnic et al. 2020; Wilson & Madrigal 2016).
EPA and DHA can be found in marine algae, while ALA can be found in plant sources like walnuts, flaxseeds and hempseed oil. Athletes could benefit from taking an omega-3 supplement that uses either triglyceride- or phospholipid-based omega-3 forms because these forms are less vulnerable to oxidation in the gut and easier absorbed.
Leucine
Leucine is an extremely potent amino acid that stimulates muscle protein synthesis and enhances your workout, playing an integral part in muscle growth and recovery. Leucine stands out among all three branched-chain amino acids (BCAAs). Leucine stands out as being particularly potent at promoting protein synthesis; thus increasing muscle mass while improving performance during intense training sessions.
Studies show that taking leucine supplements can boost energy levels and speed recovery after workouts, slow muscle deterioration in older adults and promote fat loss.
Leucine can be found in dairy, meat and spirulina products as well as powder form to add into drink mixes or capsules. Bodybuilders and athletes frequently combine leucine with glycine and glutamine supplements for increased workout success.
