Many dietary supplements claim to improve exercise and athletic performance, yet results of studies vary depending on activity type and intensity as well as environmental conditions. The Australian Institute of Sport recommends athletes only take sodium bicarbonate within an approved research protocol with proper monitoring.
Beta-alanine
Beta-alanine is an extremely popular supplement among athletes and fitness enthusiasts, as it can extend the length of time before fatigue sets in during intense physical exercise. This effect works by stimulating carnosine production – this compound works to decrease lactic acid accumulation in muscles which causes fatigue during strenuous workouts.
Carnosine is a non-essential amino acid, meaning the body can produce it without needing food as a source of supplementation. When combined with histidine it creates carnosine dipeptide which stores itself within muscle tissues for long-term storage.
Studies indicate that carnosine could help enhance performance during exercises lasting 10 minutes or less, though additional research in elite athlete cohorts must be completed to validate these findings.
Creatine
Creatine is a naturally-occurring chemical found in muscle cells that provides quick energy to them, aiding them to regenerate ATP molecules used during exercise and strength-based activities. Popular among athletes, bodybuilders and strength enthusiasts. Also believed to reduce concussion severity and TBI severity.
Studies have consistently demonstrated the efficacy of creatine supplementation on short, high intensity exercise performances. This effect may be attributable to creatine increasing muscle PCr content and speeding ATP resynthesis during exercise resulting in improved force production and increased performance.
Research remains inconsistent regarding whether creatine improves endurance exercise performance. Some studies have reported no effect, while others have demonstrated improvements in work capacity and sprint performance. Furthermore, creatine can aid recovery after exercise by attenuating indicators of muscle damage/soreness and inhibiting pro-inflammatory signaling pathways.
Caffeine
Caffeine is a psychoactive stimulant used to alleviate fatigue and enhance sports performance. The methylxanthine found in coffee, tea and some types of chocolate is also widely used as an energy drink ingredient. Twenty thousand urine samples collected for doping control following national and international competitions revealed that approximately 74% of elite athletes utilized caffeine as an ergogenic aid [110].
Caffeine consumption 60 minutes prior to exercise significantly improved shot put throwing distance for male inter-collegiate track athletes and increased maximal medicine ball throwing distance in female rugby players, though individual responses will differ due to differences in habitual intake and gene variants (ADORA2A CC genotype, for instance) [281]. Caffeine has also been demonstrated to improve psychomotor speed under sleep deprivation conditions, providing potential benefits for athletes training or competing under stressful environments such as military units or early morning sporting events.
Nitrates
Nitrates can be found in vegetables and are converted to nitric oxide (NO3-), acting as a vasodilator and opening up blood vessels for greater oxygen flow. Studies have also demonstrated how Nitrates improve endurance performance by enabling athletes to work harder with equal amounts of oxygen available to them.
Its effectiveness may come from its effects on skeletal muscle and blood vessels as well as within the brain itself, where its consumption decreases ATP consumption while increasing oxygen availability.
Studies indicate that supplementing with nitrate may be most effective when taken 150 minutes prior to an exercise lasting 120-600 seconds (such as 4 km cycling time-trial races, long-distance running events or rowing trials), avoiding antibacterial mouthwash that destroys bacteria that convert nitrate to nitrite. Also, research to date shows nitrate supplements do not enhance performance in women.
Protein
Most dietary supplements on the market include multiple ingredients. Unfortunately, few clinical trials have assessed how combination products designed to enhance exercise or athletic performance work in practice; as a result health professionals cannot predict or assess their effects or safety.
Arginine and branched-chain amino acids (BCAAs) are two essential amino acids essential for muscle growth, maintenance and repair. Supplementing with these amino acids may enhance recovery from intense exercise while improving performance if taken as part of a protein-rich diet regimen.
Studies examining supplemental proteins’ potential to boost exercise and athletic performance typically involve only highly trained athletes; as a result, their findings may not apply to untrained athletes or teenagers taking these supplements without first consulting a health provider.
