As opposed to pharmaceutical drugs, dietary supplements designed to enhance exercise and athletic performance do not need FDA review or approval before being sold in various products and using various ingredients that impact their results.
Studies comparing short-term supplementation of amino acids such as leucine, isoleucine, valine, and glutamine with placebo have not demonstrated improved endurance-related aerobic events or delayed feelings of fatigue among trained athletes.
Caffeine
Caffeine has long been of interest to researchers studying its ergogenic effects on sports and exercise. Studies have demonstrated its positive influence on various activities, such as cycling, rowing, team sports, resistance training, endurance tests, etc. Yet results from such studies often vary widely due to differences in study methodology, habitual caffeine intake habits and individual genetic makeup.
Traditional research on caffeine and sport involved taking tablets/capsules or drinking coffee; however, more recent research is looking at ingestion through dissolvable mouth strips, lozenges, gels or nasal aerosols which may activate sensors in the oral cavity that have direct neural connections to the brain.
Beta-alanine
Beta-alanine (BA), one of the most popular sports supplements, can reportedly enhance performance during high intensity exercise by decreasing muscle fatigue. It does this by increasing carnosine levels within muscles – thus helping avoid acid build-up that contributes to exercise-induced muscle fatigue.
BA is an amino acid produced naturally by your body and found in various meats, as well as being available as a nutritional supplement and used in most pre-workout formulas. To minimize paresthesia symptoms, select sustained-release form of this ingredient to maximize performance.
Deer-antler-velvet
Deer antler velvet contains various nutrients and amino acids to promote muscle growth and enhance immune function. IGF-1 (insulin-like growth factor), its key component, promotes cell development by helping the body break down fat. Furthermore, muscle repair and athletic performance enhancement is enhanced. Professional golfer Vijay Singh as well as University of Alabama football team players have used deer antler velvet supplements. Look out for Quality Standards Certified New Zealand deer antler velvet to ensure quality products.
Deer antler velvet is a supplement produced from male deer antlers during their annual regrowth cycle when they’re covered with soft furry fuzz. Though further studies are necessary, deer antler velvet may help heal joint and tendon injuries as well as improve strength and endurance.
DHEA
DHEA, or dihydroepiandrosterone, is an adrenal gland and gonadal hormone produced in your body that acts as the precursor for estrogen and testosterone production.
Research suggests that DHEA may improve mood and enhance brain function. It can increase connections between amygdala and hippocampus regions that regulate mood; additionally it has been proven to reduce cholesterol levels significantly.
TRT may lead to side effects in women such as facial hair growth, voice deepening and weight gain around the waist. Furthermore, it has been associated with bipolar disorder patients showing aggressive or manic symptoms as a side effect of treatment.
HMB
HMB is a popular weight-training supplement ingredient, and test tube studies indicate it may stimulate muscle growth by suppressing genes and enzymes that break down proteins. Clinical studies, however, have yielded mixed results in terms of strength gains and body composition changes.
Yawitz stresses the need for further research on HMB to prove its positive effects in active adults, particularly when combined with resistance training. She notes it may even prevent age-related muscle loss by improving leucine metabolism and curbing protein breakdown among older individuals.
Sodium bicarbonate
Sodium bicarbonate has been demonstrated to be an ergogenic supplement when taken 60-180 minutes prior to exercise, improving single bout high intensity exercises such as cycling and running while also aiding repeated sprint exercises. Unfortunately, however, some studies have failed to detect an ergogenic effect from sodium bicarbonate due to adverse gastrointestinal side effects during trial phases.
Studies have also demonstrated that it can decrease fatigue time in endurance activities such as cycling and running to exhaustion, enhancing muscular strength by delaying fatigue and speeding recovery time.
Tribulus terrestris
Tribulus terrestris is an herb commonly found in dietary supplements designed to improve testosterone and sexual function, including body building and athletic performance. Additionally, this herbal remedy may increase testosterone levels and libido by increasing dehydroepiandrosterone (DHEA) production – with protodioscin and dioscine being responsible for these effects.
Tribulus terrestris can generally be safely taken for short periods, although certain combinations should be avoided. One person taking Bulgarian tribulus developed liver damage within two weeks due to elevated transaminases levels uncovered during lab testing.
