Nutrition plays a crucial role in supporting the endeavors of athletes and fitness enthusiasts seeking ways to improve their performance and achieve their goals, and supplementation can provide an additional edge.
This article will delve into supplements that can improve athletic performance, explaining their benefits, mechanisms of action, recommended dosages, and potential side effects.
What Role Do Supplements Play in Improving Athletic Performance?
To determine the best supplements for athletic performance, we first need to consider the role of sports nutrition in improving athletic performance.
Supplements can play a significant role in improving athletic performance by complementing sports nutrition strategies, addressing specific nutritional needs, and providing ergogenic aids for enhanced performance.
Research indicates that sports nutrition can promote recovery, adaptation, improved body composition, and overall health and performance by tailoring nutrition to an athlete’s training program and goals.
Supplements for athletic performance can be categorized into macronutrients, micronutrients, and ergogenic aids.
First, athletes should assess their current or potential dietary intake and sport-specific performance requirements to determine if a supplement is necessary or beneficial.
Vitamin and mineral supplements are generally not required for athletes with adequate total energy and nutrient intake.
However, they may be helpful for those with special dietary restrictions or specific goals, such as improving body composition.
Macronutrient supplements, like protein and carbohydrate supplements, can offer convenient and easily digestible nutrient sources but should not replace well-rounded, nutrient-dense meals.
Protein supplements, particularly, can support athletic performance when used to meet necessary protein requirements and post-training recovery.
Ergogenic aids, such as caffeine, creatine, beta-alanine, beetroot juice (dietary nitrate), and sodium bicarbonate, have demonstrated potential benefits for various athletes, but their usage should be evaluated on a case-by-case basis.
Factors like hydration needs, training, and competition style will influence the effectiveness of these supplements.
In summary, dietary supplements can enhance overall health and athletic performance when used appropriately and tailored to an athlete’s unique needs and goals.
Consulting with a healthcare professional or sports nutritionist can help athletes make informed decisions about which supplements may be most beneficial for their specific situation.
7 Evidence-Based Supplements for Improving Athletic Performance
Based on the available research, here are the best supplements for athletic performance:
Dietary Nitrate Supplements (Beetroot juice/powder)
Dietary nitrate supplements, such as beetroot juice or powder, are evidence-based supplements for improving athletic performance that can enhance blood flow and oxygen delivery to muscles.
Beetroot juice increases nitric oxide levels, boosting blood flow, gas exchange, mitochondrial efficiency, and muscle contraction.
These factors suggest that beetroot juice supplementation may positively affect cardiorespiratory endurance and athletic performance.
A literature review analyzing 23 articles from 2010 to 2016 found that beetroot juice supplementation can improve athletes’ cardiorespiratory endurance by increasing efficiency, enhancing performance at various distances, prolonging time to exhaustion at submaximal intensities, and potentially improving anaerobic threshold intensities and maximum oxygen uptake (VO2max).
Although some data is contradictory, other studies suggest that beetroot juice may help counteract the negative effects of hypoxia on cardiorespiratory endurance.
Recommended dosages vary depending on the form of the supplement, but generally, 6-12 millimoles (mmol) of nitrate per day is recommended, consumed 2-3 hours before exercise.
Potential side effects are minimal, but some may experience gastrointestinal discomfort or beeturia (red/pink urine).
If you want to try a beetroot juice supplement, my suggestion is HumanN SuperBeets:
[lasso asin=”B01ENMEXO4″ box=”B01ENMEXO4″ classname=” lasso-ll-do-not-delete-5175″ id=”21619″ link_id=”5175″ look=”box” ref=”amzn-humann-superbeets-beetroot-powder-nitric-oxide-boost-for-blood-pressure-circulation-heart-health-support-non-gmo-superfood-supplement-black-cherry-flavor-30-servings”]
Caffeine
Caffeine is a well-known ergogenic aid, providing benefits such as increased alertness, reduced fatigue, and enhanced endurance.
Caffeine works by inhibiting adenosine receptors, leading to increased central nervous system stimulation and enhanced muscle contractility.
For optimal performance benefits, consume 3-6 milligrams (mg) of caffeine per kilogram (kg) of body weight 30-60 minutes before exercise.
Some individuals may experience side effects like increased heart rate, anxiety, or sleep disturbances, so monitoring your response to caffeine and adjusting the dosage accordingly is essential.
You can also read the caffeine intake guidelines for more information about caffeine dosages.
If you want to drink caffeine to improve your athletic performance, coffee or pre workout supplements are two of the most common options, but there are also pure caffeine supplements.
You can also drink green tea before exercising for a mild caffeine kick.
If you want to purchase a supplement that contains caffeine, I suggest Optimum Nutrition Gold Standard Pre because it contains a couple of other of the best supplements for athletic performance.
[lasso asin=”B0845M49SS” box=”B0845M49SS” classname=” lasso-ll-do-not-delete-5176″ id=”21724″ link_id=”5176″ look=”box” ref=”amzn-optimum-nutrition-gold-standard-pre-workout-advanced-with-creatine-beta-alanine-micronized-l-citrulline-and-caffeine-for-energy-keto-friendly-raspberry-lime-mojito-20-servings”]
Sodium Bicarbonate
Sodium bicarbonate, commonly known as baking soda, acts as a buffering agent in the body, helping to neutralize the build-up of lactic acid during high-intensity exercise.
This can delay the onset of muscle fatigue and improve overall performance.
A dosage of 0.3 grams (g) of sodium bicarbonate per kg of body weight is recommended, taken 60-90 minutes before exercise.
To minimize potential gastrointestinal side effects, consider dividing the dose into smaller portions and consuming it with a meal.
Creatine Monohydrate
Creatine monohydrate is one of the most widely researched and proven supplements for enhancing athletic performance.
Creatine monohydrate increases the availability of creatine phosphate in the muscles, which is used to regenerate adenosine triphosphate (ATP), the primary energy source during high-intensity exercise.
For optimal results, consume 3-5g of creatine monohydrate daily, with or without a loading phase.
A loading phase involves consuming 20g of creatine daily, divided into four equal doses, for 5-7 days, followed by a maintenance dose of 3-5g daily.
Creatine is generally safe and well-tolerated, but some individuals may experience minor gastrointestinal discomfort or weight gain due to increased water retention.
You can choose a pre workout supplement like Optimum Nutrition Gold Standard Pre that already contains creatine monohydrate, or you can purchase a creatine monohydrate supplement on its own.
If you want an individual creatine monohydrate supplement, I suggest Optimum Nutrition Creatine:
[lasso asin=”B002DYIZEO” box=”B002DYIZEO” classname=” lasso-ll-do-not-delete-5177″ id=”21729″ link_id=”5177″ look=”box” ref=”amzn-optimum-nutrition-micronized-creatine-monohydrate-powder-unflavored-keto-friendly-120-servings-packaging-may-vary”]
Protein Powder
Protein is a crucial nutrient for athletes and fitness enthusiasts, playing a key role in muscle repair, growth, and overall performance.
The role of protein in promoting athletic performance depends on the type of exercise the athlete engages in, with resistance-trained athletes typically consuming higher amounts of dietary protein than endurance-trained counterparts.
The rationale for higher protein intake in resistance-trained athletes is that it helps generate more muscle protein, which supports muscle mass and strength gains.
Athletes may require more protein than the recommended dietary allowance (RDA) to aid in optimal functioning and adaptation to exercise stimuli.
Research suggests that protein intakes in the range of 1.3-1.8 g/kg/day, consumed during 3-4 meals, can maximize muscle protein synthesis.
These recommendations may vary depending on the athlete’s training status.
Experienced athletes may require less protein, while higher protein consumption might be necessary during periods of high-frequency or high-intensity training.
Additionally, increased protein intake, up to 1.8-2.0 g/kg/day, could be beneficial in preserving lean mass during energy restriction periods aimed at promoting fat loss.
Based on this information, a protein powder supplement can be a practical and convenient way for athletes to meet their protein requirements.
Protein powder supplements offer an easy, convenient, and cost-effective way to ensure adequate protein consumption, which is particularly beneficial for those with busy schedules or high protein requirements.
Various protein powders are available, including whey, casein, and plant-based options like soy, pea, and rice protein.
When selecting a protein powder, consider your dietary preferences, allergies, and the need for a complete amino acid profile.
A complete protein source contains all nine essential amino acids, which are crucial for muscle repair and growth.
To optimize muscle protein synthesis, consume 20-40 grams of protein within 30-60 minutes after exercise. Additionally, it’s essential to distribute your protein intake evenly throughout the day, as this strategy supports recovery, adaptation, and consistent energy levels.
While many athletes can obtain sufficient protein from a well-balanced diet, protein powders offer a convenient and affordable alternative to high-quality, fresh meat sources that can be expensive when consumed regularly.
This cost-saving aspect can be particularly appealing for athletes with high protein requirements or budget constraints.
Whey protein is popular among athletes due to its rapid absorption rate and additional health benefits, such as supporting immune function and promoting antioxidant activity.
However, some individuals may prefer vegan protein powder supplements for various reasons, such as personal dietary choices, allergies, or environmental concerns.
Vegan protein powders, like soy, pea, and rice protein, can provide a complete amino acid profile when combined correctly and are a suitable alternative for those who prefer plant-based options.
These vegan protein powders have gained popularity recently due to the growing interest in plant-based diets and their potential health and environmental benefits.
Personally, I prefer plant protein powders instead of whey.
If you would like to buy a plant protein supplement, I suggest Garden of Life Raw Protein & Greens:
[lasso asin=”B007SYT7LO” box=”B007SYT7LO” classname=” lasso-ll-do-not-delete-5178″ id=”21734″ link_id=”5178″ look=”box” ref=”amzn-organic-vegan-vanilla-protein-powder-garden-of-life-22g-complete-plant-based-raw-protein-bcaas-plus-probiotics-digestive-enzymes-for-easy-digestion-non-gmo-gluten-fr”]
Beta-Alanine
Beta-alanine is a non-essential amino acid that increases muscle carnosine concentrations.
Elevated carnosine levels help buffer hydrogen ions produced during high-intensity exercise, reducing muscle acidity and fatigue, and improving overall performance.
To reap the benefits of beta-alanine, consume 4-6g per day, divided into smaller doses, to minimize the risk of experiencing tingling sensations (paresthesia), a common but harmless side effect.
It may take several weeks of consistent supplementation to notice significant performance improvements from using beta-alanine.
You can opt for a pre-workout supplement such as Optimum Nutrition Gold Standard Pre, which includes beta-alanine, or you can buy a standalone beta-alanine supplement, like Bulk Supplements Beta Alanine:
[lasso asin=”B00EIO4I8E” box=”B00EIO4I8E” id=”21559″ link_id=”5179″ look=”box” ref=”amzn-bulksupplements-com-beta-alanine-powder-beta-alanine-supplement-beta-alanine-pre-workout-beta-alanine-3000mg-unflavored-gluten-free-3g-per-serving-1kg-2-2-lbs-pack-of-1″]
Citrulline Malate
Citrulline malate is an amino acid that boosts nitric oxide production and supports the removal of ammonia from the body, resulting in increased blood flow and reduced muscle fatigue, which can enhance endurance and overall athletic performance.
A recommended 6-8g of citrulline malate dosage should be consumed 30-60 minutes before exercise.
Possible side effects are minimal, but some may experience gastrointestinal discomfort at higher dosages.
If you want to include citrulline malate in your supplement stack, you have the option to select a pre-workout supplement like Optimum Nutrition Gold Standard Pre, containing citrulline malate, or you can acquire one of the best citrulline malate supplements like PrimaForce Citrulline Malate:
[lasso asin=”B00J5MUZ6I” box=”B00J5MUZ6I” classname=” lasso-ll-do-not-delete-5180″ id=”21741″ link_id=”5180″ look=”box” ref=”amzn-primaforce-l-citrulline-malate-powder-unflavored-pre-workout-supplement-200-grams-boosts-energy-aids-recovery-enhances-strength-performance-vegan-non-gmo”]
FAQs About Supplements & Athletic Performance
Are supplements necessary for athletic performance?
Supplements are not necessary but can provide an additional edge when combined with proper training, nutrition, and recovery strategies.
Can I combine multiple supplements for better results?
Combining supplements may lead to additive or synergistic effects, but it is essential to research potential interactions and consult with a healthcare professional before doing so.
How do I know if a supplement is safe and effective?
Choose supplements backed by scientific research and manufactured by reputable companies. Consult with a healthcare professional or sports nutritionist for personalized advice.
Are there any supplements that should be avoided?
Some supplements may have limited evidence of effectiveness, while others could pose health risks or be banned by sports governing bodies.
It’s crucial to research each supplement, its ingredients, and its effects on the body before use.
Be cautious of supplements that contain untested or potentially harmful substances, as well as those that promise unrealistic results.
Always consult with a healthcare professional, sports nutritionist, or coach to determine the safety and appropriateness of a supplement for your specific needs.
When considering supplement safety, it is also essential to be aware of the risk of contamination with banned substances.
NSF Certified for Sport supplements undergo rigorous testing to ensure they are free of banned substances and meet strict quality and safety standards.
By choosing NSF Certified for Sport supplements, athletes can minimize the risk of inadvertent doping and ensure compliance with sports governing bodies’ regulations.
What should I consider when choosing a supplement brand?
When selecting a supplement brand, several factors must be considered to ensure you are purchasing a high-quality, safe, and effective product.
By considering these factors and seeking recommendations from trusted sources, you can make informed decisions when choosing a supplement brand that aligns with your athletic goals and safety concerns.
Third-party testing and certification: Look for supplements that have undergone third-party testing, such as NSF Certified for Sport, Informed-Choice, or USP Verified. These certifications provide assurance that the supplement has been tested for purity, potency, and the absence of banned substances.
Good Manufacturing Practices (GMP): Ensure that the brand follows GMP, which guarantees that the supplement has been produced under strict quality control standards. This helps to ensure the product’s safety, quality, and consistency.
Transparent ingredient list: Choose brands that provide transparent and easily understandable ingredient lists, including the amounts of each ingredient. This helps you to evaluate the supplement’s effectiveness and avoid any potential allergens or unwanted ingredients.
Reputation and reviews: Research the brand’s reputation and read reviews from other athletes, fitness enthusiasts, or experts in the field. This can provide valuable insight into the quality and effectiveness of the supplement.
Customer support and education: Opt for brands that offer comprehensive customer support and educational resources to help you make informed decisions and use their products effectively.
Concluding Thoughts – The Best Supplements for Athletes
Incorporating the right supplements into your routine can help boost your athletic performance and support your training goals.
Remember, supplements should complement a well-rounded nutrition plan and be tailored to your individual needs.
Always consult with a healthcare professional or sports nutritionist before starting any new supplementation program to ensure safety and effectiveness.
With the proper guidance, these seven supplements can provide a competitive edge for athletes and fitness enthusiasts alike.
Leave a Reply