Many sports supplements are taken before, during or after exercise to enhance performance. One such supplement is creatine which has been proven to build muscle mass and power during short-term high intensity exercise sessions.
Results can differ significantly between people, so in order to understand how supplements may impact you it may be wise to undergo functional medicine laboratory testing to assess your gut microbiome health, stress levels and daily nutritional intake.
Creatine
Creatine is an energy-generating substance found naturally within muscles; taking creatine supplements as a supplement, however, has become popular among bodybuilders and athletes as it can boost strength and performance.
Studies have shown that creatine can assist your muscles with recovering after intense exercise and may even decrease risk of injury. Furthermore, creatine may prevent cramps and dehydration by helping hold on to more water for your muscles to hold onto.
The International Society of Sports Nutrition has found creatine to be an “effective ergogenic nutritional supplement for increasing high-intensity exercise capacity and lean muscle mass during training”. [1]
Protein
Protein is an essential nutrient for overall human health and sports nutrition alike. Protein contributes to protein synthesis, muscle growth and the prevention of nutritional deficiencies; hence it is recommended that athletes consume an ample supply of essential amino acids while selecting their proteins from various diet sources (14-15).
insect, plant-based or mycoprotein supplements offer unique added values when it comes to sports nutrition; both bioactivity and sustainability. Their rapid rate of production produces bioactive peptides with ergogenic effects for athletes such as citrulline or theanine that provide performance benefits.
Leucine
Leucine is an essential amino acid that supports muscle protein synthesis, improves endurance and speeds recovery. It can be consumed both as a supplement as well as through food sources like meat, fish, poultry eggs dairy nuts and seeds.
Studies suggest that BCAA supplements with leucine may slow muscle degeneration associated with advanced age, also known as sarcopenia. Studies also demonstrate that taking BCAAs before and during exercise helps protect muscles against degradation while increasing protein synthesis and postponing fatigue.
Leucine can be purchased as a dietary supplement; however, for optimal results it is best to consume whole-food sources rich in this amino acid to avoid possible side effects or toxicity. If taking dietary supplements instead, be sure to choose ones independently tested and consult with a health care provider or registered dietitian nutritionist (RD or RDN) about what dose would best suit you.
Glucosamine
Glucosamine is an amino sugar used to build cartilage. The body produces it naturally through glutaminyl-fructose-6-phosphate transaminase. You can also take dietary supplements of this amino sugar.
Reducing inflammation markers and increasing chondrocyte function to protect cartilage degradation. Furthermore, activating glycolysis and mitochondrial respiration increases endurance capacity.
Soccer players were randomly given either a placebo or a supplement containing 2 grams per day of glucosamine for four months in a randomized, placebo-controlled trial to see how it affected their performance levels of CTX-II, C2C, NTx.
Omega-3 fatty acids
Your clients, whether weekend warriors, twice weekly yoga practitioners or professional athletes are likely interested in taking dietary supplements that can enhance performance, increase endurance and build strength and muscle mass – among which omega-3 fatty acids (EPA + DHA).
EPA and DHA are two omega-3 fatty acids commonly found in fish; while ALA, their plant-based version, is available from walnuts, chia seeds, ground flaxseed or supplement forms. According to studies, taking these fatty acids can enhance exercise performance, reduce muscle micro-damage and aid in managing inflammation.
Omega-3 fatty acids contain EPA and DHA, both known as vasodilators, that help expand blood vessels to provide more oxygen to muscles during intense physical activity, thus improving exercise economy.
Vitamins
Athletes often turn to supplements in an attempt to train harder and enhance performance, but some products may be ineffective or dangerous, according to the National Athletic Trainers’ Association. Furthermore, the Food and Drug Administration requires manufacturers follow good manufacturing practices in order to produce safe dietary supplements.
Diet can provide all the vitamins needed for optimal exercise and sports performance, while supplements may contain harmful drugs or additives – caffeine can increase heart disease risk while high doses of arginine or creatine may also be dangerous. When selecting and taking supplements it’s essential that proper research be completed prior to taking them; otherwise seek guidance from medical professionals regarding any advice that might be given.
