Many supplements marketed to athletes lack scientific support, with those promising enhanced performance being particularly risky. Accidentally ingestion of substances banned under anti-doping codes could pose significant dangers to health, reputation and future sporting careers.
Although research-backed supplements like caffeine, creatine monohydrate, buffering agents and nitrate may only offer marginal performance benefits, they should still be consumed after receiving a comprehensive nutritional evaluation.
Creatine
Creatine, an amino acid naturally present in our muscles, is commonly supplemented by athletes to enhance strength and performance during training and competition. Creatine works by helping produce more ATP energy molecules during intense workouts or competition and has been demonstrated to extend endurance, increase muscle mass in humans and animals alike, decrease exercise-induced oxidative stress levels and delay fatigue – it’s the go-to supplement for athletes! Creatine has become one of the most widely-used muscle building supplements on the market with almost universal safety for use among both young adults as well as older adults alike; it may help protect them against sports injuries involving head trauma more quickly!
Creatine may provide benefits by increasing ventilatory threshold, the point at which breathing accelerates. This could make exercising under extreme conditions easier, such as cycling races or marathons. Creatine may also prove invaluable in team sports such as baseball where prolonged matches and penalty shootouts require improved decision-making under fatigued conditions to increase winning odds and decrease losing odds.
Beta-alanine
Beta-alanine enhances performance during high-intensity exercise by increasing muscle concentration of carnosine. Carnosine buffers hydrogen ions produced during glycolysis, helping you sustain repeated efforts by decreasing acid accumulation in muscles and increasing endurance. Studies indicate that taking 6.4 grams per day for 4-8 weeks increases carnosine levels significantly and leads to improved exercise capacity and performance – results even more impressive when taken in combination with sodium bicarbonate!
While b-alanine may help endurance athletes train harder and delay fatigue, it should only be used alongside an organized training plan and appropriate nutrition. Furthermore, its acid-buffering effects should not be used alone – it must be combined with structured workouts designed to prepare athletes for more strenuous efforts during races or training sessions.
Fish oil
Athletes often take fish oil supplements to supplement their intake of omega-3 fatty acids – polyunsaturated fats which help decrease inflammation and enhance recovery. Sports dietitians recommend sticking to food-first nutrition strategies instead, since over-the-counter fish oils could contain additives which cause adverse side effects.
Long-chain omega-3 fatty acids eicosapentanoic acid (EPA, 20:5n-3) and docosahexaenoic acid (DHA, 22:6n-3), have garnered increased interest from researchers because of their potential impact on performance, recovery and illness/injury reduction. This review seeks to analyze existing literature concerning EPA/DHA effectiveness across a broad spectrum of outcomes such as endurance performance, functional response markers to exercise recovery as well as neuroprotection.
Research includes both interventional and observational studies. Furthermore, it identifies some limitations with current studies such as duration and dose that must be addressed in future ones.
Electrolytes
Athletes who prioritize replenishing electrolytes alongside training and nutrition can reach peak performance, avoiding muscle cramps, fatigue, supporting hydration levels, and maintaining nerve function.
Electrolytes are minerals with either a negative or positive electrical charge when dissolved in water, and your body loses electrolytes when you sweat, so replenishing them post workout is vital to good health. You can do this by sipping on sports drinks containing electrolyte replacement powder or by simply adding salt to your water supply.
Sports supplements may help enhance performance, but it’s always wise to consult a healthcare provider prior to taking new supplements. Supplements could contain banned substances which could endanger both your health and career. The World Anti-Doping Agency conducts testing of athlete samples from all professional sporting codes to make sure none contain banned substances; supplement manufacturers must abide by its list of prohibited substances so as to avoid being caught by WADA and facing anti-doping violations.
