There are various supplements on the market which claim to enhance sports performance, yet most of these claims are based on studies with elite athletes and may not apply equally to recreational exercisers.
Beta-alanine, creatine, caffeine and nitrates are among the most effective sports supplements, making an appearance at every workout and helping increase exercise duration and performance. When taken prior to high intensity activities such as cardio workouts these supplements can extend training duration while improving performance.
Electrolytes
Your body needs electrolytes – minerals with either an inherent positive or negative electrical charge that function to regulate fluids and convert nutrients to energy – in order to function optimally. Sweating depletes electrolytes from your system; to replenish them through food and beverage consumption.
Electrolyte-rich foods include fruits, vegetables, lean meats and dairy. You may also obtain electrolytes through sports beverages that contain electrolytes; however, be wary as many contain excessive sugar levels.
Most adults who eat healthily and exercise regularly don’t require an electrolyte supplement, says Pasquariello. But children may benefit from them, while people spending extended time outdoors or at higher altitudes might want to consider them; electrolytes could prevent dehydration while increasing performance.
Caffeine
Caffeine may help improve aerobic and anaerobic exercise performance when used prior to long events like marathons. A small dose, around 3 mg/kg for an athlete weighing 150 pounds may prove effective; additionally it may enhance cognitive parameters in individuals performing in extreme environmental conditions such as heat or altitude.
However, athletes’ responses to caffeine can vary widely. Caffeine intake may cause jitters and anxiety that negatively impact performance; furthermore it has also been shown to decrease sleep quality while increasing risk of dehydration.
Most supplements sold to improve sports performance have not been thoroughly studied, nor conducted long-term trials with teenagers. Before taking any supplements, consult with your physician.
Nitrates
Nitrates (NO3-) have emerged as an ergogenic aid of choice among athletes. Nitrate can be taken either directly from vegetables or supplemented with nitrate salts; when taken internally they enter the bloodstream where NO synthase transforms it to NO.
Studies on nitrate supplements have demonstrated their ability to decrease oxygen costs during exercise and increase endurance performance across various endurance events. This may be attributed to nitrate oxide reducing skeletal muscles’ oxygen demand and permitting them to continue performing at higher loads for longer.
Nitrate supplementation also appears to aid cognitive performance during exercise, with one study finding that cyclists taking 400 mg of nitrate 2.5 hours prior to an endurance race produced higher power output than their placebo counterparts.
Branched Amino Acids
Leucine, isoleucine and valine (abbreviated BCAA) have become increasingly popular among athletes and other individuals who regularly exercise. BCAA are well known to support muscle function by decreasing protein breakdown during exercise while simultaneously stimulating protein synthesis in muscles.
BCAA supplements are often touted as an ergogenic aid that will increase endurance, accelerate muscle recovery and decrease soreness and fatigue; however, no evidence exists to back these claims up.
This review examined randomized controlled trials of pure BCAA supplementation among healthy participants to ascertain its effects on exercise performance and body composition. A total of 2298 records were discovered, but only 24 fulfilled inclusion criteria – a small sample size with variable quality studies but most having high risks of bias.
Multivitamins
Multivitamins can be extremely helpful to athletes looking to ensure they’re receiving enough vitamins and minerals for optimal health and normal function. Although multivitamins should not replace eating nutritious meals, they do add an additional measure of protection against chronic disease.
Some dietary supplements may enhance exercise and athletic performance when taken alongside an appropriate diet; however, most of the claims made by sellers of ergogenic aids are unsubstantiated by scientific data.
As a rule, people should avoid mixing ingredients that have not been put through clinical trials together. This is particularly important with respect to dietary supplements containing herbs or botanical ingredients marketed as ergogenic aids; mixing arginine with caffeine might decrease its efficacy as an ergogenic aid.
