Numerous pills, powders and beverages promise to enhance strength, endurance or athletic performance. Both professional athletes and dedicated recreational athletes use supplements regularly.
Though athletes use supplements, some do not fully comprehend their purpose or benefits. This study tested athletes’ knowledge regarding creatine, carbohydrates, amino acids and caffeine usage among young elite athletes from four countries competing internationally.
Protein
Protein is one of the primary macronutrients required by our bodies for building muscle and improving athletic performance. Protein contains all nine essential amino acids which cannot be produced naturally by our bodies, making it crucial for athletes to consume adequate quantities to maximize workouts and enhance recovery from workouts.
Athletes must eat a diet rich in proteins such as lean meat, fish, eggs, dairy products, nuts and beans to stay fit and perform at their best. Studies have also shown that protein powders like whey protein promote increased protein uptake by muscles.
Studies indicate that protein supplementation may improve resistance and endurance exercise performance as well as post-exercise recovery, while also speeding up protein synthesis while delaying breakdown. Protein supplements have also been demonstrated to accelerate protein synthesis while delaying breakdown. It should be noted, however, that optimal performance depends on several variables including individual’s preferences (endurance vs resistance training), type (ie resistance or endurance), intensity level of training as well as duration (how often you train).
Amino Acids
Amino acids, the building blocks of proteins, play an essential role in muscle growth, recovery, and energy production. Essential amino acids (EAAs) cannot be produced naturally by our bodies so must be consumed through diet.
EAA supplements activate protein synthesis in muscles to restore and rebuild tissue and improve performance, as well as to lessen fatigue and soreness after physical exertion. This process plays a key role in both performance enhancement and soreness reduction after exercise.
Studies have demonstrated that supplementing with BCAAs before and during resistance training significantly increased muscle protein synthesis and reduced fatigue associated with exercise-induced muscle fatigue, due to their ability to prevent muscle breakdown for energy while simultaneously encouraging protein synthesis.
EAA supplementation has been demonstrated to significantly improve functional outcomes among aging and clinical populations characterized by anabolic resistance. EAA supplements also appear to increase heme iron content and support red blood cell transport – vital steps toward increasing oxygen delivery to muscles during exercise.
Caffeine
Caffeine’s stimulating effects on the central nervous system have been demonstrated to reduce fatigue and boost energy levels, while decreasing perceptions of pain while increasing mental acuity and focus.
Studies have demonstrated that taking small doses of caffeine before endurance events such as marathons or triathlons can enhance performance, but individual responses vary considerably as to the amount necessary [32].
Athletes who consume large quantities of caffeine can experience various side-effects, including anxiety, tachycardia and heart palpitations, insomnia and headaches. Athletes should monitor their caffeine consumption as taking in too much can disrupt sleep patterns and lead to dehydration; the National Collegiate Athletic Association prohibits athletes from consuming caffeine that will result in urine concentrations exceeding 15 mcg/ml.
Vitamins
There is an array of pills, powders and drinks that claim to make athletes faster, stronger and bigger. While these products are often well-intentioned, there is no scientific evidence they will increase performance. Instead, healthy nutrition, adequate hydration and rest and recovery strategies are proven strategies for increasing athletic performance.
Athletes require regular replenishment of vitamins and minerals that they require, which should be met through food first approach; where nutrient needs can be fulfilled by whole foods rather than supplementation when diet alone cannot meet requirements.
Common supplements used as ergogenic aids include protein, creatine, caffeine and sodium bicarbonate; however, each athlete will need to consult with a nutrition expert who uses functional medicine lab testing where applicable to understand how these supplements affect gut microbiome health, stress levels and nutrient absorption.
