Research into supplements for athletic performance reveals a range of potential advantages. These include improving acute/short-term performance capabilities and improving recovery adaptation. Supplementation among elite athletes is becoming increasingly common, with over 60% reporting taking at least one dietary supplement (1, 2, 3).
This framework presents an in-depth model of how dietary supplements affect elite sports performance via distinct physiological pathways. Caffeine, beta-alanine and nitrates have consistently shown evidence of their ergogenic effects.
Caffeine
Caffeine is one of the most widely consumed stimulants, and has been shown to improve muscle strength and endurance while simultaneously improving concentration and alertness. You can find caffeine in coffee, tea, energy drinks, gels and gum; take it throughout your day for maximum effect!
Caffeine consumption should not be taken lightly by athletes; some may experience jitters and increased anxiety which can prove especially problematic for sports such as tennis or biathlon shooting that require high levels of skill.
Sodium bicarbonate
Sodium bicarbonate can be an invaluable supplement for athletes participating in high-intensity exercise, as it promotes the movement of hydrogen ions out of muscles to decrease buildup of lactic acid and prevent fatigue-inducing exercise. Also commonly referred to as baking soda, sodium bicarbonate can be found at most grocery stores, and should be taken both prior to and during activities lasting 1-15 minutes for optimal effectiveness.
Numerous studies have confirmed the efficacy of sodium bicarbonate on performance during endurance events lasting 45 seconds to 8 minutes, muscle endurance tests, 2000-meter rowing races, and high intensity intermittent running events; however, more research must be completed among women to confirm these results.
HMB
HMB (hydroxymethylbutyrate), a metabolite of leucine amino acid, has become widely popular within the fitness industry due to its potential to enhance muscle growth and exercise performance. HMB inhibits protein degradation while stimulating protein synthesis directly. Furthermore, HMB serves as an anti-catabolic agent, safeguarding against muscle mass loss during periods of intense training.
Studies have demonstrated that HMB supplementation improves muscle hypertrophy and dynamic strength among untrained individuals, as well as potentially increasing rates of adaptation during resistance training programs lasting over six weeks.
HMB is a safe and well-tolerated supplement in humans. When combined with creatine, HMB can enhance high intensity exercise performance while aiding muscle growth. Furthermore, taking HMB during calorie-deficit diets may prevent catabolic states from occurring and prevent the body from entering catabolic states altogether.
Citrulline
Citrulline is an amino acid produced naturally in foods like watermelons. As a popular supplement, citrulline enhances performance by upregulating nitric oxide (NO) production – NO increases blood flow to active muscles for improved performance and reduced post-exercise feelings of fatigue.
CM has been shown to improve resistance and high-intensity exercise performance as well as muscle recovery, with less evident effects on endurance performance due to inconsistent dosing/timing or its partial mediation by nitric oxide.
Deer-antler-velvet
Deer antler velvet is a soft protective covering made up of various substances including female sexual hormones estrone and estradiol as well as substances to assist cell growth and function. Traditional Chinese medicine utilizes it for various conditions including arthritis, “tired blood” (anemia), impotence and even birth control.
One study demonstrated that taking deer antler powder alongside strength training improved 6 repetition maximum (RM) strength comparable to people taking placebo; however, its efficacy remains unproven in treating any other conditions or increasing aerobic performance.
DHEA
DHEA is a weak androgen that must be converted to testosterone in order to exert its ergogenic properties. Due to this requirement, DHEA is on the World Anti-Doping Agency’s prohibited list for competition use; however, dietary supplements containing DHEA are widely available outside drug regulations with differing amounts present.
diosgenin, the precursor for DHEA found in wild yams and soy products, does not convert to DHEA in our bodies and may therefore not provide any ergogenic benefits. Arginine supplements may provide short-term performance enhancement; some studies even demonstrate this effect.
Testosterone
Testosterone is a steroid hormone that promotes muscle growth by stimulating protein synthesis. Additionally, testosterone promotes erythropoiesis to create higher male hematocrit levels than females, contributing to secondary sexual characteristics like masculine hair patterns and voice deepening during puberty. Furthermore, its anabolic effects are essential for growth spurts during puberty as well as bone maturation by supporting skeletal muscle mass throughout life.
However, randomized clinical trials on deer antler-velvet supplements do not demonstrate their ability to enhance exercise or athletic performance [187]. Furthermore, both the National Collegiate Athletic Association and World Anti-Doping Agency have banned this supplement due to the risk that it can contain substances which trigger false positive drug screening results.
