Supplements that enhance exercise performance often include protein, creatine, beta-alanine and nitrates. Studies have revealed these nutrients’ abilities to increase strength, power and endurance while decreasing muscle fatigue time.
Reactions to supplements can differ depending on the health of one’s gut microbiome and daily nutrition intake, so functional medicine lab testing may help optimize supplementation for maximum benefits.
1. Caffeine
Caffeine is the go-to performance enhancer among athletes, often found in coffee, energy drinks, gels, gum and aerosol products. According to research studies, caffeine consumption improves endurance and high intensity exercise [205]. One such study compared a low dose (5 mg/kg body weight) taken 60 minutes prior to an endurance time trial with placebo; they found that caffeine improved performance significantly more.
Though one of the most widely consumed supplements, caffeine should not be considered essential for all athletes. You should carefully evaluate its benefits depending on your sport, position within it, and individual response to caffeine consumption – increased jitters may benefit some while they could negatively impact others.
2. Sodium Citrate
Sodium citrate is an acid-base buffer which has been shown to significantly enhance exercise capacity and performance, specifically through increasing circulating bicarbonate. This effect has been demonstrated during both aerobic and anaerobic exercises.
Studies have also demonstrated its ability to enhance tolerance of cancer chemotherapeutic agents such as Cisplatin and 5-Fluorouracil in preclinical cancer models.
Recent research involved 10 athletes supplemented either with sodium citrate or placebo and completed the Fitness Challenge Test, which includes six tasks (chin-ups, squat jumps, walking lunges, sit-ups and burpees-devil press). Supplementing significantly enhanced participants’ performances across each of these tasks; mean percent improvements were deemed substantial. Post-test blood lactate levels also fell among supplemented groups.
3. L-Arginine
Arginine is an amino acid that plays an integral role in producing nitric oxide (NO), an important compound for increasing exercise capacity and muscle growth. Arginine can be obtained naturally from animal proteins as well as select plant-based foods.
NO can cause the dilation of blood vessels, increasing oxygen flow to working muscles and aiding recovery time. Furthermore, NO has also been linked with increases in resting growth hormone levels – potentially stimulating muscle growth!
Studies have produced mixed findings regarding the effectiveness of arginine supplementation for improving exercise performance and muscle strength. It appears that different factors including amount, timing and duration have an impactful result on outcomes.
4. L-Glutamine
Glutamine supplements have gained in popularity among gym-goers who use it to build muscle mass, but there’s little evidence they work. Most people can easily get enough glutamine from their diet if they consume plenty of protein-rich foods.
glutamine has garnered great interest from both researchers and athletes due to its anti-fatigue properties. Studies suggest it improves some fatigue markers during intense exercise such as glycogen synthesis and ammonia buffering while simultaneously increasing immune potentiation.
Dehydration can be prevented with sodium supplementation by transporting it across the intestinal brush border and encouraging more rapid bulk water absorption. Rehydration solutions containing this ingredient have even been used during endurance sports events like triathlons and marathons to rehydrate participants quickly.
5. L-Carnitine
Carnitine is a safe and legal athletic performance supplement with considerable scientific backing, proven effective at increasing liver and kidney production of an essential nutrient which improves muscle performance, burns fat faster and reduces fatigue.
Massage helps you recover from exercise more quickly and prevent muscle soreness by improving blood vessel health and producing more vascular or cellular mediators that open up blood vessels for optimum performance. Furthermore, massage transports fatty acids into mitochondria for energy conversion while simultaneously eliminating metabolic waste products from your system.
One study revealed that recreational athletes who consumed a solution containing 2 g of carnitine L-tartrate experienced lower lactate levels compared to those taking placebo when participating in cycle ergometer tests, as well as working harder and for longer on these machines.
