Sellers of dietary supplements make claims that multiple ingredients found within them improve physical and athletic performance, but research on many is unclear or conflicted.
Pre-workout supplements are intended to give an athlete an energy boost during exercise and often contain caffeine.
Creatine may help improve short bursts of high intensity activity such as sprinting or weight lifting by increasing muscle protein synthesis and decreasing soreness.
Pre-workout
Supplements such as pre-workout can enhance your exercise sessions by increasing energy, delaying fatigue and encouraging muscle growth. They’re generally powdered products mixed with water before exercising; many contain combinations of ingredients designed to specifically address certain aspects of fitness goals.
Some athletes use caffeine, which has been shown to enhance performance and increase energy during high-intensity exercises, or beta-alanine, which provides buffered muscle relief by decreasing lactic acid buildup that causes fatigue; and creatine, which builds strength by replenishing your ATP stores.
Pre-workout supplements may not be essential to reaching your fitness goals, but many find them convenient as a quick and easy way to gain energy boost and enhance their exercise session. When purchasing or making them yourself, be sure to tailor them specifically to meet your fitness needs as well as any dietary restrictions or sensitivities that might exist.
Post-workout
Post-workout supplements differ from pre-workout products in that they aid muscle recovery after training. They typically contain protein and amino acids such as BCAAs that support growth and recovery of muscles.
Diet supplements often include beta-alanine, which reduces lactic acid buildup and improves endurance by increasing oxygen delivery to muscles. Furthermore, natural stimulants like coffee or green tea provide a short burst of energy, while beet juice and chia seeds offer longer-term energy boosts.
Keep in mind that no supplement can replace healthy eating and regular workout routine. Before embarking on any new fitness program, consult with a trainer. When selecting supplements, be careful. Since the supplement industry is not as heavily regulated as pharmaceuticals, some products may contain contaminants or provide less than advertised. Purchasing from reliable brands with third-party testing procedures will reduce risks related to poor quality products.
Endurance
Diet and supplementation should provide most of the essential nutrients you require, but additional supplements can fill any gaps and assist in reaching fitness goals. A multivitamin supplement, for instance, can ensure that you receive essential vitamins and minerals essential to exercise and sports performance (like Vitamin D for bone health and magnesium to alleviate cramps).
Some supplements have been shown to enhance endurance performance. For instance, beta-alanine can help prevent the buildup of lactic acid that causes exercise fatigue while increasing strength and power; it is often included in pre-workout supplements.
Other supplements can aid hydration and replenish any mineral salts lost through sweat during long training sessions, and have also been proven to speed recovery, such as the ginseng extract l-carnitine tartrate supplement. Furthermore, herbs like Ashwagandha may boost joint health while increasing energy by expanding your bloodstream’s capacity for oxygen.
Recovery
After exercise, your muscles need nutrients to repair the tiny tears caused by training. These nutrients are best absorbed within 30-60 minutes post exercise during an anabolic window. Protein can help muscles recover if your diet lacks protein. Supplements containing branched-chain amino acid (BCAAs), glutamine, medium-chain triglyceride fatty acids and omega-3 fatty acids may also provide significant recovery benefits.
Antioxidant compounds may help improve recovery by suppressing oxidative stress, which is associated with muscle damage and reduced performance. Their effectiveness may differ among individuals – some showing greater effectiveness for less-trained populations while others having no discernable impact in trained athletes.
