Many supplements claim to enhance exercise or athletic performance, yet most studies on such supplements only include elite athletes as subjects and don’t reflect real world conditions.
Some workout supplements, like creatine and caffeine, help increase strength and endurance. Others, like beta-alanine and L-citrulline, prevent acid buildup in muscle tissue so you can train harder.
Protein
Protein is not only essential to muscle building and fat loss, but its thermic effect makes it an invaluable addition to any workout routine.1
Many fitness influencers suggest that eating up to 200 grams of protein daily is essential for weight and strength gains.2
Supplements such as whey powder provide an easy way to increase protein consumption for those struggling to meet recommended dietary intakes. Look for options without added sugar that have been certified safe, such as NSF Certified for Sport certification.
Sports drinks may provide essential rehydration and electrolytes during extended exercise sessions that produce sweat, as they help provide essential electrolytes that your body may require for recovery and replenishment.3
Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fats with numerous crucial functions. They’re present in your cells’ membranes and help your body absorb vitamins, minerals, and other essential nutrients.
Omega-3 fatty acids cannot be produced naturally in our bodies; thus they must come from food sources like fish and flaxseed oil as sources of these essential nutrient-rich omega-3s.
Omega-3 fatty acids have many proven health benefits. They help lower triglyceride levels and blood pressure levels while improving cardiovascular health by reducing inflammation and the risk of arrhythmias. Omega-3s also benefit eyesight and brain functioning while potentially decreasing symptoms of depression and bipolar disorder by improving mood. While omega-3 supplements are generally safe when taken at recommended doses, you should always check with your healthcare provider prior to making this decision if taking blood thinner medications such as warfarin (Coumadin). In such instances it would be best to refrain altogether from taking omega-3s supplements altogether.
Fat Loss
The Academy of Nutrition and Dietetics and American College of Sports Medicine both advise consumers to use caution when considering dietary supplements intended to boost exercise and athletic performance. [2] These products often contain multiple ingredients with limited research available on each ingredient; these multi-ingredient supplements often market themselves for muscle growth or fat loss, suggesting more research needs to be conducted before purchasing these multi-ingredient products.
Creatine and caffeine supplements have been shown to boost exercise performance for high-intensity short burst activities such as weight lifting or sprinting, yet may not aid endurance efforts such as distance running or swimming.
Pre-workout supplements are multi-ingredient dietary supplements designed to boost energy, strength and endurance during exercise. Available as powder, pill, chewable gummy or canned drink formats, pre-workout products should be consumed 15-30 minutes prior to any workout session and weight loss may result indirectly as these products increase your energy levels while simultaneously increasing metabolism – not to mention speed up recovery between workouts which helps you reach fitness goals faster!
Pre-Workout
Pre-workout supplements have become a favorite at many gyms nationwide, providing users with extra energy and focus during a workout session. Its ingredients vary; some common ones include caffeine (to boost your central nervous system), beta-alanine, citrulline, creatine monohydrate and electrolytes such as sodium potassium magnesium. Ansari also notes the value of adding vitamins such as B-vitamins.
These supplements offer an extra boost to help you train harder and for longer, by reducing fatigue, postponing muscle soreness and making it easier to return to training quicker.
If you choose a pre-workout supplement, be sure it has been independently third-party tested for safety and purity. Speak with your fitness expert for additional advice, read the label closely and always take it with food to avoid stomach upset. These supplements come in tablets, powder, gummies and capsules forms.
