No matter your level of competition or fitness level, supplements can help boost training intensity and enhance athletic performance. Popular workout supplements such as protein powders, creatine and fish oil may provide support.
Creatine provides essential fuel for high-intensity exercises and sprinting. Incorporating it into short burst exercises like sprinting can boost short burst energy for quick performance gains.
Protein Powders
Protein is a macronutrient essential to muscle building and cell repair. Furthermore, protein provides essential fluid balance benefits as well as hormone regulation for optimal health and overall well-being.
Most individuals meet their daily protein requirements through whole food sources such as meat, fish, eggs, dairy products, nuts and beans; however, those pregnant or recovering from surgery have higher protein needs and require even more.
Protein powder can help these individuals meet their goals by helping to bridge the gap between their intake and recommended daily amount. When looking for protein powders to support weight management goals, look for ones with no added sugars or unnecessary additives as well as third-party testing like NSF International’s Certified for Sport (NSF) that guarantee that its protein content matches what is listed on its label.
Creatine
Creatine is an organic substance found in red meat and animal milk that provides energy to your skeletal muscles and aids them when contracting (flexing). You can obtain creatine through diet.
Studies have revealed that creatine can boost performance when participating in anaerobic exercises, helping improve strength and muscle mass growth while aiding recovery from sports-related injuries.
Creatine may increase the risk of kidney damage and cause weight gain – two issues which could present problems to athletes trying to maintain a specific weight class or body composition.
Researchers have discovered that creatine can help protect muscle breakdown, which can result in strength and endurance losses. Furthermore, creatine has also been proven to lower the risk of traumatic brain injuries in contact sport athletes.
Multivitamins
A balanced diet often meets athletes’ nutritional requirements; however, athletes with specific vitamin needs may require assistance selecting an effective multivitamin product to fulfill these requirements. A sports nutritionist or doctor can assist athletes in selecting an ideal multivitamin to meet these specific requirements.
Athletes frequently require protein supplements. Studies have demonstrated how BCAA supplements can increase energy availability for exercise performance in hot conditions.
Glucosamine and collagen supplements can be highly beneficial when it comes to treating joint injuries in athletes who experience significant stress on their joints. Glucosamine helps build cartilage and other connective tissues while collagen supplements speed the recovery process from injury. Vitamin C can also increase production of collagen.
Magnesium
Magnesium may be best known for relieving muscle cramps, but its benefits go well beyond this. Magnesium also increases energy, enhances sleep quality and guards against mineral deficiency; becoming the supplement of choice among athletes, trainers and sports therapists alike.
Strenuous physical activities deplete our bodies of magnesium, so it is crucial that those participating take sufficient amounts through whole foods or supplements in order to prevent muscles cramping and reduce fatigue.
When selecting a magnesium supplement, look for one that is easily absorbed. Magnesium glycinate and orotate are two popular choices that have proven themselves effective without laxative side effects compared to other forms of magnesium supplements.
Fish Oil
Diets rich in omega-3 polyunsaturated fatty acids such as eicosapentanoic acid (EPA) and docosahexanoic acid (DHA), specifically EPA/DHA, have been linked with improved exercise performance and recovery. Unfortunately, most studies examining the impact of supplementing with these EPA/DHA compounds only involve trained athletes; its benefits for amateurs remain unproven at present.
Fish oil containing omega-3 fatty acids can help boost muscle function and decrease training-induced fatigue, but those following vegan or vegetarian diets should consult with a registered dietitian in order to determine the appropriate intake via diet or supplements.
Herbs
Supplements are food or nonfood compounds added to one’s diet in order to attain health or performance benefits, typically through herbs.
Some herbs can provide relief for sports injuries, including devil’s claw, wild yam, meadowsweet and white willow. Chamomile may help improve healing after whiplash injuries as well.
Nutrition plays only a minor role in elite athlete performance and dietary supplements are increasingly utilized by them. Athletes should ensure their nutritional needs are fulfilled through eating healthily and varied, before considering supplementation options; only use products with passed risk-versus-benefit analysis analyses as supplements.
