Sports supplements are increasingly used by both elite and recreational athletes alike in search of an edge to enhance performance and speed up recovery more quickly. Supplementation should always be seen within the context of a balanced diet and training program with regular laboratory checks taking place to ensure that whatever supplements an athlete consumes are appropriate and are in their best interests.
Creatine
Creatine is an essential chemical found within our bodies that assists skeletal muscles in contracting (flexing). You’ll find it naturally present in red meat and animal milk products.
Studies indicate that creatine supplements can assist athletes in performing short bursts of intense exercise with little recovery time, such as sprinting or weightlifting, with little recovery required afterwards. Furthermore, creatine can increase muscle mass.
As the Food and Drug Administration does not regulate dietary supplements, their amounts and quality may differ significantly. Overdosage with creatine could potentially cause kidney issues for some individuals; to protect your own wellbeing it’s wise to stick to recommended dosage levels when supplementing.
Creatine combined with caffeine may increase the risk of mania in those suffering from bipolar disorder. Before taking creatine with caffeine, consult with your healthcare provider if you also take medications for depression, anxiety or seizures.
Protein
Supplements can provide a useful edge when it comes to sports nutrition, but many of their claims remain unverifiable. Instead, teenagers would typically benefit more from eating healthily and receiving their fuel through organic food sources.
Recovering from a sports injury requires proper nutrition to make a full recovery possible. Consuming lean proteins helps rebuild muscles while anti-inflammatory foods reduce swelling and speed recovery time. Omega-3 fatty acids, Vitamin C and zinc may all play an essential part in helping your brain heal from concussions; additionally it’s essential to remain well hydrated throughout recovery.
Leucine
Leucine is an integral component of the branched-chain amino acids (BCAAs). BCAAs promote muscle protein synthesis while simultaneously protecting against breakdown.
Consuming protein sources that are rich in leucine such as whey or milk is one effective way of getting enough. You can also purchase it as powder to add into drink mixes and smoothies or capsules for easier consumption.
Leucine has been proven to promote muscle growth and preserve mass during calorie restriction, making it an invaluable supplement for athletes. You can find it in foods like meat, fish, dairy products, soy beans and nuts; to ensure you get enough consult a registered dietitian nutritionist about what supplements best suit you and your diet.
Glucosamine
Many athletes use glucosamine supplements to enhance joint health and speed up recovery time from sports injuries. Furthermore, this substance helps promote healthy cartilage growth that can lessen future injury risks.
Glucosamine is produced naturally in the body and distributed throughout cartilage and connective tissues. It has been found in high concentrations within knee joints, aiding with ligament and tendon flexibility and mobility.
Glucosamine may help promote bone health by increasing calcium and other nutrient absorption, making this an invaluable aid for athletes, who often place considerable strain on their bones during physical exercise. Furthermore, it may protect from osteoporosis by slowing the rate of bone loss; supplementing with a product containing both glucosamine and chondroitin may provide an easy and safe way to enhance joint health.
Citrulline
Few have heard of citrulline, an amino acid which can serve as an invaluable supplement for athletes. Citrulline has been proven to facilitate protein synthesis and boost production of nitric oxide; both processes help increase performance. One study saw participants who took beetroot juice containing citrulline perform 53% more bench press reps than those taking placebos.
Researchers have also discovered that taking 1 hour before exercise l-citrulline malate (CM) supplements may help athletes resist fatigue and reduce muscle soreness. However, studies on its use for sports performance are still in their infancy, so athletes should use caution when considering these supplements or use pure citrulline instead as this could avoid underdosing issues.
