Fitness professionals and the Internet may lead you to believe that workout supplements are necessary for peak performance, yet these products have not been evaluated by the Food and Drug Administration for safety and efficacy.
Studies suggest that taking extra carbs during physical exercise increases endurance while fiber intake may help ease exercise-induced digestive distress. Caffeine can enhance performance but too much may cause jitters; sodium bicarbonate, commonly known as baking soda, has also been shown to decrease lactic acid buildup that causes muscle fatigue.
Pre-workout supplements
Pre-workout supplements, taken before exercising, contain various ingredients designed to increase strength and endurance. Though studies suggest they can provide short-term assistance, more research needs to be conducted into their long-term effects and safety.
These supplements often include high amounts of caffeine, which can boost energy and focus while delaying fatigue. Furthermore, beta-alanine may help decrease muscle lactic acid buildup while alleviating any associated pain during a workout. In addition, citrulline, guarana and tyrosine may also be included for maximum effectiveness.
However, it’s essential to carefully read and assess each supplement label’s dosage information as many supplements don’t list specific ingredients but use terms like “proprietary blends.” Nevertheless, only choose products which have been third-party tested for safety and purity, and do not consume more caffeine than you can get from food like coffee or tea as too much can cause jitters as well as increase heart rate, blood pressure and stress levels – pregnancy/breastfeeding mothers should avoid these supplements due to potential risks as well as any existing health conditions.
Post-workout supplements
After-workout supplements are widely marketed to boost muscle performance. Some contain the amino acid beta-alanine, which boosts carb concentrations within muscles to decrease lactate build-up and muscle fatigue, while also aiding muscle acidity reduction. It’s often combined with sodium bicarbonate for added muscle acidity relief.
Caffeine can help increase exercise endurance by encouraging the body’s use of glucose during intense workouts. Nitric oxide precursors promote healthy blood flow, which in turn decreases muscle fatigue.
At its core, eating healthily can meet all your nutritional needs before, during and after exercise without using workout supplements. If you do choose to supplement, look for those independently tested for quality and safety – check seals from respected organizations such as NSF International, USP and ConsumerLab to make your selection. Keep in mind that unlike medications regulated by FDA, dietary supplements are unregulated – they could contain harmful substances or may not deliver on their advertised benefits; for added peace of mind always consult a registered dietitian or your physician before adding any supplemental regimen into your fitness plan.
Electrolytes
Electrolytes have many health and performance benefits for fitness enthusiasts and athletes. Their benefits range from hydration to muscle cramp prevention to supporting blood flow and energy levels, and increasing performance during exercise. “Electrolytes help contract your muscles properly during a workout which prolongs it,” according to registered dietitian nutritionist Emmaline Rasmussen. Additionally, maintaining an appropriate electrolyte balance can prevent acidosis or alkalosis which could otherwise cause fatigue, nausea, or confusion; contact your physician about getting an electrolyte level test for accurate measurement of calcium, potassium chloride magnesium sodium and phosphate present within body fluids or blood serum levels in body fluids or serum.
People usually can obtain enough electrolytes through eating healthy whole food and beverages such as bananas, milk, fruits, berries, tomatoes and potatoes. Sports drinks may also contain electrolytes; however it’s better to opt for natural sources instead. Some individuals may require supplements containing bicarbonate to keep blood pH at normal ranges.
Creatine
Creatine is an organic compound produced naturally in our bodies that provides energy to muscle cells. Supplementation may be used to improve strength and exercise performance.
At its core, CAMP increases your body’s ability to generate ATP energy – something particularly helpful during intense physical exercise where energy stores quickly depleted. By increasing this production of ATP energy you are extending the duration of each high intensity session at higher levels for longer.
Studies on creatine have primarily focused on its effects on short bursts of exercise such as sprinting or weight lifting; however, creatine may also help extend and reduce fatigue for extended bouts of activity.
Creatine supplements should be safe for most people to take, though it’s wise to seek medical advice prior to starting any new regiments. Creatine should ideally be combined with a diet rich in both proteins and carbs; most research supports creatine monohydrate in either powder form or as chewables for best results.
