Sports supplements are used by athletes of all levels to enhance performance and gain an edge during training and competition. Products available include shakes, pills and water enhancers.
Creatine supplements enhance short-duration exercises like weightlifting and sprinting, but don’t provide long-term support to activities like running or cycling.
Creatine
Creatine is an organic compound stored in your muscles as phosphocreatine that stimulates your body to produce more of the high-energy molecule adenosine triphosphate for increased energy production and performance enhancement. Creatine has become one of the most utilized and studied ergogenic aids, proven to boost strength, power and sprint performance.
Creatine may help your muscles resist damage and recover more quickly after exercise, as well as hold onto more water in cells to prevent dehydration. Creatine could also prevent cramping of muscles during physical exertion and reduce risks related to sports or exercise-related injuries by speeding recovery from minor tears more rapidly.
The creatine myth–that it causes kidney damage and renal dysfunction–is based on an outdated case study; since then, however, research has revealed no such risks when taken at recommended dosage for up to five years. For optimal results it’s best to look for supplements which follow recommended manufacturing practices and offer third-party testing services.
Protein
Protein is essential to sports performance as a source of muscle building blocks and recovery aid, while also aiding inflammation reduction and helping repair any damaged muscles.
However, more research must be conducted to establish how much protein is optimal for improving athletic performance. A well-planned diet can provide enough of a supply without needing supplements.
Consuming a protein-rich meal or snack before exercising can help improve muscle protein synthesis and delay fatigue. Such foods include eggs, dairy products, lean meats, seafood nuts seeds legumes tofu and soy.
Drinking fluids before, during, and after exercise is also crucial for athletic performance. Aim to consume at least 2 litres of non-alcoholic liquids daily when engaging in intense or long-duration physical activities. If exercising in hot environments or for lengthy events this figure should increase accordingly.
Omega-3 fatty acids
Recently, interest in supplements that can enhance sports performance and assist recovery from exercise-related injuries has seen an upswing. Omega-3 fatty acids have recently garnered attention as potential ergogenic aids due to their anti-inflammatory properties and are widely considered potential ergogenic aids.
The three primary omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While ALA can be found in plant oils, EPA and DHA can only be found in fish oil products.
Studies conducted among athlete populations have demonstrated that omega-3 supplementation helps athletes recover quicker after engaging in resistance or eccentric exercise, and improves subsequent training sessions.
Many athletes eat less than ideal levels of omega-3 fatty acids in their diet, estimated using targeted assessment tools like food frequency questionnaires. Ritz et al.’s (2020) research found that only 10% of NCAA Division I athletes met Academy of Nutrition and Dietetics recommendations of consuming 0.5-1g daily of EPA/DHA; Wilson & Madrigal (2016) also discovered low EPA/DHA status among collegiate athletes.
Leucine
Leucine is an essential amino acid essential for muscle synthesis. Like its fellow BCAAs such as isoleucine and valine, leucine must be obtained through food sources; otherwise the body cannot produce it itself.
Studies have demonstrated that eating leucine-rich protein foods can boost exercise performance, body composition and muscle strength for both young and elderly adults alike. Leucine may even prevent muscle atrophy known as sarcopenia in elderly individuals but further research will need to be completed in this regard.
Prior to adding any supplements to your diet, always seek medical advice first. Dietary supplements are unregulated like prescription medications and could interact with certain prescriptions or cause serious side effects. Lindsey DeSoto, a registered dietitian nutritionist specializing in health and wellness content writing for several popular publications and blogs; she is also a member of the Academy of Nutrition and Dietetics.
