Navigating the complex world of sports supplements can be daunting for athletes new and veteran alike, so this article has been designed to make things a little simpler by helping you identify which supplements could benefit you personally.
Creatine is an ergogenic aid which increases phosphocreatine stores in skeletal muscles, improving ATP production during high intensity exercises like sprinting and weight lifting, as well as aiding training adaptation to structured, increased workloads over time.
Creatine
Creatine is a naturally produced compound produced in the liver and kidneys from amino acids glycine, arginine and methionine, but also available as dietary supplements. Creatine helps increase ATP production for increased energy levels during exercise as well as helping muscles work harder during workouts. Creatine can increase muscle mass mass, strength power performance and recovery from high intensity workouts faster (4).
Creatine may help prevent and treat sports injuries. According to one study, athletes taking creatine experienced significantly less muscle tightness and cramping compared to their counterparts who didn’t. Furthermore, those in the creatine group experienced less heat illness, dehydration issues, non-contact injuries and missed practices than their control counterparts (5).
Protein
Protein is an essential nutrient needed by our bodies for building muscles, organs and other tissues; making hormones and antibodies; storing energy; and burning for energy production. While humans can get their protein through food sources alone, athletes may choose supplements like shakes and bars before and after workouts to ensure they’re getting their daily required intake of amino acids.
Studies indicate that nutritional strategies can both decrease the risk of sports injuries and accelerate recovery in injured athletes. Consuming diets rich in leucine or taking supplement protein have been shown to increase muscle protein synthesis rates while hydrolyzed collagen consumption promotes bone, tendon and ligament healing [123][123] However, further clinical studies are required in humans in order to accurately assess these effects.
Leucine
Leucine is one of three essential branched chain amino acids (BCAAs), essential to muscle growth and recovery, blood sugar management and energy levels regulation. For optimal absorption, protein-rich foods like meat, poultry, dairy products, fish and eggs provide adequate sources of leucine; while plant-based sources contain far fewer BCAAs reducing overall intake by at least 50%.
Studies show that adding leucine-rich supplements such as whey protein powder, milk or vegetable-based BCAAs to your diet can significantly enhance its protein-building and recovery benefits. Combining leucine with its two-molecule equivalent dileucine increases metabolic processes that trigger muscle growth by 42% more than just taking leucine alone. Leucine can be purchased both in capsule and powder form and added directly into smoothies, drink mixes or meals to promote recovery while protecting against age-related muscle loss (sarcopenia). For optimal use consult your registered dietitian nutritionist on how best add leucine to your diet.
Glucosamine
Glucosamine, an element found in cartilage – flexible tissue that covers bone ends in joints – is often used by athletes to ease sports injury pain and arthritis symptoms, and may also slow its natural deterioration – helping reduce their need for nonsteroidal anti-inflammatory drugs.
Studies have demonstrated that Glucosamine Sulphate helps ease symptoms associated with knee osteoarthritis and enhance joint function, often in conjunction with Chondroitin Sulfate which acts as an integral component of cartilage that retains water in joints.
Most nutritional/health supplements are unregulated by the Food and Drug Administration before hitting the market, so do your research before taking them. Consult with your physician before beginning any herbal/health supplement, informing him or her of any allergies, medical conditions (e.g. pregnancy or breastfeeding), blood thinners or prescription medications you are currently taking as they might impact their efficacy.
