Many athletes supplement their healthy diet with sports supplements like beta-alanine, creatine and caffeine which may increase performance.
Baking soda (sodium bicarbonate) has been found to delay fatigue and enhance endurance in athletes engaged in martial arts, combat sports, cycling, running and swimming activities at high intensities.
Jacks notes that BCAA supplements may help ensure an athlete receives all of the amino acids necessary for performance if whole food sources aren’t readily available or sufficient.
Bone & Joint Supplements
Osteoarticular health is of utmost importance for athletes, particularly those engaging in high-intensity exercises on an ongoing basis. Certain vitamins, minerals, and supplements can support the healthy functioning of bones and joints.
The popular joint supplement combination containing natural cartilage components glucosamine and chondroitin may reduce pain and stiffness associated with osteoarthritis while potentially slowing bone damage caused by this condition.
Other supplements for joint health include devil’s claw (harpagophytum), which was shown in a 2022 study to reduce bone damage from inflammatory arthritis, and methylsulfonylmethane, or MSM, which may help ease osteoarthritis discomfort. Other anti-inflammatory foods and supplements include turmeric, ginger and boswellia.
As much as it would be preferable, getting all of the nutrients necessary from food alone, vitamin and mineral supplements may also be needed for some people. Prior to taking any such supplements, always consult your doctor first so as not to interact with any medications you’re already taking; additionally they can advise you on an ideal diet tailored specifically to your needs and fitness goals.
Pre-Workout Supplements
Sometimes it can be challenging to find the energy or focus necessary for workouts, and pre-workout supplements may provide just what’s necessary to stay motivated and work out effectively.
These supplements come in various forms, from powders that mix with water to capsules that you swallow. Most contain ingredients such as creatine, beta-alanine and caffeine to enhance exercise performance.
Creatine has been shown to enhance strength and power during high-intensity exercise sessions, while beta-alanine reduces lactic acid buildup that causes fatigue (13). Caffeine is another well-known stimulant which may improve focus, reduce fatigue and boost endurance.
Although many ingredients have been thoroughly researched, certain can be dangerous in large doses. For instance, DMAA may constrict blood vessels and lead to heart problems in some individuals; to minimize risks it’s wise to choose research-backed and effective ingredients with long-term safety in mind (15). Klean Pre-Workout offers this benefit due its inclusion of branched-chain amino acids, glycerol and no artificial flavors or colors (16); one scoop provides 150 mg of caffeine and 5 grams of beet root extract with dietary nitrates (17), third party tested and Informed Sport Certified for long-term safety (17). This supplement comes third party tested and Informed Sport Certified for certification (17).
Performance Enhancing Supplements
Many exercise and athletic performance dietary supplements contain multiple ingredients, making it hard to ascertain their benefits and risks. Unfortunately, only a fraction of them have been clinically trialed, making this task more complex than it needs to be.
Caffeine can improve athletic performance and is commonly found in energy drinks and shots; however, excessive consumption could lead to dehydration.
Protein supplements help strengthen muscle training responses and are used in many sports supplements. But not all proteins are created equal and quality matters greatly for health benefits.
Beetroots and beet juice contain high concentrations of nitrates, which help dilate blood vessels and decrease oxygen costs associated with exercise, especially endurance and sprint training. Creatine boosts power and is often utilized by track sprint cyclists as it increases levels of phosphocreatine in muscles to release short bursts of energy for quick sprints.
Recovery Supplements
There are also a variety of other supplements that can assist with muscle recovery beyond proteins and amino acids. Tart cherry juice or concentrate, for instance, should be taken prior to exercising as well as during and post workout or game to decrease exercise-related muscle damage and speed recovery. [118] Taurine supplements have also been found to increase strength and endurance; and finally branched chain amino acid (BCAA) supplements such as valine, leucine and isoleucine can reduce post workout soreness by stimulating protein synthesis. [119]
MuscleTech offers scientifically designed products designed to meet the nutritional needs of fitness enthusiasts engaging in varied training regimens. One such product, Momentous Recovery, contains an effective combination of proteins, carbohydrates, amino acids and electrolytes designed to replenish energy reserves after intense workouts while alleviating muscle soreness. [120] Registered dietitian Perry Nix appreciates this fact by noting: “I love how clean it is; no artificial sweeteners, colors or preservatives like some sports drinks do; plus it doesn’t contain unnecessary ingredients that strain my digestive system.” [121]
