Nutritional supplementation for athletes -
Understanding the complex interplay between gut microbiome health, stress levels, and nutrient intake is an important component of a supplement plan for athletes. Functional medicine lab testing can help determine any problems in these areas that may be hindering performance and can help guide the dosage and duration of supplementation so that an athlete experiences maximum benefits for their sport.
Documents Tab. Redesigned Patient Portal. Simplify blood panel ordering with Rupa's Panel Builder. Sign in. Sign in Sign up free. Subscribe for free to keep reading! If you are already subscribed, enter your email address to log back in. Are you a healthcare practitioner? Yes No. Search All Content Magazine Podcasts Lab Companies Lab Tests Live Classes Bootcamps Health Categories.
Basic Lab Markers. Case Studies. GI Health. Herbal Medicine Fact Sheets. Lab Interpretation. Men's Health. Mental Health. Metabolic Management. Nutrient Fact Sheets. Research Studies. Running Your Business.
Women's Health. Beta-alanine Beta-alanine is an amino acid found in poultry, meat, and fish. Vitamin D Vitamin D helps keep inflammation at bay while supporting immune health and recovery. Iron Particular Importance for Menstruating Female Athletes Low iron levels are more common in menstruating female athletes, who are twice as susceptible to iron-deficiency anemia as their non-active counterparts.
Beetroot Juice Nitrate Beetroot juice is a supplemental source of nitrate that helps to increase the efficiency of muscle contraction, boosts energy production in the mitochondria, and enhances blood flow to exercising muscle through its vasodilation effects.
Electrolytes Athletes commonly use electrolytes to help stave off dehydration. Supplemental Protein While total calorie intake and protein intake in the long term plays the most crucial dietary role in facilitating adaptations needed for optimal athletic performance, protein supplementation pre- and post-workout is useful to optimize physical performance and positively influences the recovery process for both resistance training and endurance sports.
Omega-3 Fish Oil Omega-3 fat levels are important to help keep inflammation from a high training load at bay, and have also been linked to better recovery and lower post-training soreness in athletes. Functional Medicine Labs to Test That Can Help You Determine Which Supplement is Best for You Functional medicine labs are excellent for assessing your unique individuality.
The following labs are beneficial: Omega-3 Index The omega-3 index is a simple blood test that can provide insight into the state of inflammation of an athlete and can help guide recovery plans and supplemental dosage needed to support optimal performance.
Serum Ferritin and Hemoglobin Evaluating iron levels by looking at hemoglobin and ferritin can help determine if an athlete is at risk of iron-deficiency anemia that can negatively impact athletic performance and oxygen delivery to the muscle tissue.
Vitamin D Assessing levels of vitamin D can help guide supplementation dosage and is of particular importance for athletes who are training inside most days or who live in areas of the world with less sun exposure during their training and competition season.
Electrolytes Regular monitoring of electrolyte levels can help ensure an athlete is meeting their individual needs for hydration and maintenance of mineral levels that are needed for optimal performance and recovery.
Protein There are a few aspects of testing using a functional medicine approach regarding protein supplementation needs.
This report summarises the learnings from this detailed investigation. The classification of supplements and sports foods is made via consideration of the AIS Sports Supplement Framework Committee and evolves according to new knowledge plus the informed direction of our key stakeholders. Applications can be made by relevant members including consultants, where appropriate of Performance Support teams within the National Institute Network NIN or National Sporting Organisations NSO within Australia.
To submit an application for consideration of the addition or reclassification of a substance use the Supplement Reclassification Form. Supplement Reclassification Form. The consensus statement on supplements and the high-performance athlete by the International Olympic Committee IOC provides a summary of the challenges faced by the high performance athletes, coaches and support staff when considering the use of supplements.
Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, Rawson ES, Walsh NP, Garthe I, Geyer H, Meeusen R, van Loon LJC, Shirreffs SM, Spriet LL, Stuart M, Vernec A, Currell K, Ali VM, Budgett RG, Ljungqvist A, Mountjoy M, Pitsiladis YP, Soligard T, Erdener U, Engebretsen L.
Br J Sports Med. doi: Nutrition usually makes a small but potentially valuable contribution to successful performance in elite athletes, and dietary supplements can make a minor contribution to this nutrition programme.
Nonetheless, supplement use is widespread at all levels of sport. Products described as supplements target different issues, including 1 the management of micronutrient deficiencies, 2 supply of convenient forms of energy and macronutrients, and 3 provision of direct benefits to performance or 4 indirect benefits such as supporting intense training regimens.
A complete nutritional assessment should be undertaken before decisions regarding supplement use are made. Supplements claiming to directly or indirectly enhance performance are typically the largest group of products marketed to athletes, but only a few including caffeine, creatine, specific buffering agents and nitrate have good evidence of benefits.
However, responses are affected by the scenario of use and may vary widely between individuals because of factors that include genetics, the microbiome and habitual diet. Supplements intended to enhance performance should be thoroughly trialled in training or simulated competition before being used in competition.
For any individual to physically perform at his or her best, a nutritionally adequate diet and sufficient hydration are critical. The Dietary Guidelines for Americans [ 10 ] and MyPlate [ 11 ] recommend such an eating plan for everyone. Athletes require adequate daily amounts of calories, fluids, carbohydrates to maintain blood glucose levels and replace muscle glycogen; typically 1.
A few dietary supplements might enhance performance only when they add to, but do not substitute for, this dietary foundation. Athletes engaging in endurance activities lasting more than an hour or performed in extreme environments e.
Even with proper nutritional preparation, the results of taking any dietary supplement s for exercise and athletic performance vary by level of training; the nature, intensity, and duration of the activity; and the environmental conditions [ 13 ].
Sellers claim that dozens of ingredients in dietary supplements can enhance exercise and athletic performance. Well-trained elite and recreational athletes might use products containing one or more of these ingredients to train harder, improve performance, and achieve a competitive edge.
However, the National Athletic Trainers' Association acknowledges in a position statement that because the outcomes of studies of various performance-enhancing substances are often equivocal, using these substances can be controversial and confusing [ 14 ]. Most studies to assess the potential value and safety of supplements to enhance exercise and athletic performance include only conditioned athletes.
Therefore, it is often not clear whether the supplements discussed in this fact sheet may be of value to recreational exercisers or individuals who engage in athletic activity only occasionally.
In addition, much of the research on these supplements involves young adults more often male than female and not adolescents who may also use them against the advice of pediatric and high-school professional associations [ 7 , 15 ].
The quality of many studies is limited by their small samples and short durations, use of performance tests that do not simulate real-world conditions or are unreliable or irrelevant, and poor control of confounding variables [ 12 ]. Furthermore, the benefits and risks shown for the supplements might not apply to the supplement's use to enhance types of physical performance not assessed in the studies.
In most cases, additional research is needed to fully understand the efficacy and safety of particular ingredients. Many exercise and athletic-performance dietary supplements in the marketplace contain multiple ingredients especially those marketed for muscle growth and strength.
However, much of the research has focused only on single ingredients. One, therefore, cannot know or predict the effects and safety of combinations in these multi-ingredient products unless clinical trials have investigated that particular combination.
Furthermore, the amounts of these ingredients vary widely among products. In some cases, the products contain proprietary blends of ingredients listed in order by weight, but labels do not provide the amount of each ingredient in the blend.
Manufacturers and sellers of dietary supplements for exercise and athletic performance rarely fund or conduct scientific research on their proprietary products of a caliber that reputable biomedical journals require for publication.
Table 1 briefly summarizes the findings discussed in more detail in this fact sheet on the safety and efficacy of selected ingredients in dietary supplements to enhance exercise and athletic performance. Some research-derived data are available on these ingredients on which to base a judgment about their potential value to aid exercise and athletic performance.
These dietary supplement ingredients are listed and discussed in the table, and in the text that follows the table, in alphabetical order. The efficacy and safety of these ingredients might be different when they are combined with other ingredients in a product or training plan.
In the text below, each ingredient's section begins with an introduction, followed by a summary of the scientific evidence of that ingredient's efficacy and safety.
Each section concludes with information and advice from expert sources, when available, on use of the ingredient as an ergogenic aid. In theory, free radicals could impair exercise performance by impeding muscles' ability to produce force, thereby accelerating muscle damage and fatigue and producing inflammation and soreness [ ].
Some researchers have suggested that supplements containing antioxidants, such as vitamins C and E and coenzyme Q 10 CoQ 10 , could reduce this free-radical formation, thereby minimizing skeletal muscle damage and fatigue and promoting recovery [ 19 ].
Studies suggest that the use of large doses of antioxidant supplements, especially vitamins C and E, may actually reduce rather than promote some of the beneficial effects of exercise.
One study, for example, randomly assigned 54 healthy Norwegian men and women age 20—30 years, most of whom were recreational exercisers, to receive 1, mg vitamin C and mg about IU vitamin E as DL-alpha-tocopherol or a placebo daily for 11 weeks while engaging in an endurance training program consisting mostly of running.
Compared with placebo, the supplements had no effect on maximal oxygen consumption VO 2 max, a measure of aerobic fitness and endurance capacity or running performance. However, they significantly lowered levels of biochemical markers related to mitochondrial creation and exercise-induced cell signaling, thereby diminishing the desirable training-induced adaptations within skeletal muscle [ 20 ].
The same research group conducted another trial using the same doses of vitamins C and E in 32 young men and women who followed a strength-training program for 10 weeks. Compared with placebo, the supplements did not affect muscle growth, but they significantly reduced the gain in arm strength as measured by biceps curls and blunted cellular signaling pathways linked to muscle hypertrophy [ 21 ].
After 7 days of high-intensity cycling sprints, the CoQ 10 group had, on average, a significantly smaller improvement in mean power output than the placebo group, suggesting a poorer adaptation to training.
The preponderance of research to date suggests that exercise-induced reactive oxygen species and nitric oxide are beneficial. These free radicals induce adaptive changes in muscle that lead to greater production of mitochondria and hypertrophy of myofibers [ 17 , 21 , 23 , 24 ].
However, these adaptations might not prevent improvements in VO 2 max or endurance performance [ 25 ]. Studies on the safety of vitamins C, E, and other antioxidant supplements taken during exercise show no evidence of adverse effects, aside from potentially reducing some of the benefits of exercise, but such studies have only lasted a few weeks or months.
These amounts are substantially higher than the doses that studies have typically used for exercise and athletic performance. Among the potential adverse effects of excess vitamin C are diarrhea, nausea, abdominal cramps, and other gastrointestinal disturbances. The intake of excessive amounts of vitamin E increases the risks of hemorrhagic effects.
The side effects of CoQ 10 are mild and can include fatigue, insomnia, rashes, nausea, upper abdominal pain, heartburn, sensitivity to light, irritability, dizziness, and headaches [ 28 ]. Little research supports the use as ergogenic aids of antioxidant supplements containing greater amounts than those available from a nutritionally adequate diet [ 19 , 25 ].
In fact, they can adversely affect some measures of exercise and athletic performance. The Australian Institute of Sport, part of the government of Australia, does not recommend supplementation with vitamins C and E by athletes, except when they use these products as part of a research protocol or with proper monitoring [ 29 ].
More information on vitamin C and vitamin E is available in the Office of Dietary Supplements ODS health professional fact sheets on these nutrients. L-arginine is an amino acid found in many protein-containing foods, especially animal products and nuts. The body also synthesizes arginine from citrulline , mainly in the kidneys.
Some experts suggest that taking arginine in supplement form enhances exercise and athletic performance in several ways [ ].
First, some arginine is converted to nitric oxide, a potent vasodilator that can increase blood flow and the delivery of oxygen and nutrients to skeletal muscle. Second, increased vasodilation can speed up the removal of metabolic waste products related to muscle fatigue, such as lactate and ammonia, that the body produces during exercise.
Third, arginine serves as a precursor for the synthesis of creatine, which helps supply muscle with energy for short-term, intense activity. Fourth, arginine may increase the secretion of human growth hormone HGH , which in turn increases insulin-like growth factor-1 IGF-1 levels, both of which stimulate muscle growth.
The research to support supplemental arginine as a performance enhancer is limited and conflicting. Furthermore, arginine typically had no effect on nitric oxide concentration, blood flow, or exercise metabolites e.
A recent review assessed 54 clinical studies examining the effects of arginine supplementation on strength performance, endurance, muscle blood volume and flow, cardiorespiratory measures, and nitric oxide production in healthy, active adults.
The authors concluded that supplemental arginine either alone or, more commonly, in combination with other ingredients, such as branched-chain amino acids [BCAAs] and lysine provided little or no enhancement of athletic performance and did not improve recovery from exhaustion [ 33 ].
Most of the studies included few participants, primarily young men age 18—25 years only four studies included women , and lasted only 4—8 weeks with none lasting 3 months or longer. Research on the ability of supplemental arginine to raise HGH and IGF-1 serum concentrations also has had conflicting findings.
Even raised HGH secretion, however, might not translate into more blood flow into muscle or greater protein synthesis [ 31 ]. Little evidence shows supplemental arginine by itself increases muscle creatine concentrations or is superior or complementary to direct consumption of creatine [ 30 ].
The safety of taking high-dose arginine supplements for more than 3 months is not known [ 33 ]. Beets are one of the richest food sources of inorganic nitrate.
Ingested nitrate might enhance exercise and athletic performance in several ways, primarily through its conversion into nitric oxide in the body. Nitric acid is a potent vasodilator that can increase blood flow and the delivery of oxygen and nutrients to skeletal muscle.
Ingested nitrate might also enhance performance by dilating blood vessels in exercising muscle when oxygen levels decline, thereby increasing oxygen and nutrient delivery, reducing the oxygen cost of submaximal exercise, attenuating the adenosine triphosphate ATP -creatine phosphate energy system's cost associated with skeletal muscle force production, and improving oxidative phosphorylation in mitochondria [ 40 , 41 ].
Beetroot is available as a juice or juice concentrate and in powdered form; the amount of nitrate can vary considerably among products.
A growing number of clinical trials investigating beetroot juice or concentrate as an ergogenic aid have been published since Beetroot has generally improved performance and endurance to different extents compared with placebo among runners, swimmers, rowers, and cyclists in time trials and time-to-exhaustion tests, but not in all studies [ 40 , ].
Performance benefits are more likely in recreationally active nonathletes than elite athletes [ 42 , 46 ]. One study in 10 recreationally active, young male cyclists suggested a dose-response relationship [ 47 ]. Although consuming beetroot juice concentrate on each of 4 days to supply 4.
However, consumption of even more beetroot juice supplying There has been little study of the effects of beetroot on anaerobic performance, such as high-volume resistance exercise with many repetitions [ 40 ]. More research is needed to clarify the potential benefits of nitrate supplementation from beetroot juice on exercise and athletic performance and to determine the best doses and dosing protocols [ 48 ].
No research has assessed longer term supplementation with beetroot-derived nitrate beyond several weeks as an ergogenic aid. The amount of nitrate that this amount of juice provides is less than half the total nitrate consumption from a diet rich in vegetables and fruits [ 49 ].
Although not a safety concern, beetroot consumption can color the urine pink or red due to the excretion of red pigments in the beets [ 50 ]. In a position statement, the Academy of Nutrition and Dietetics AND , the Dietitians of Canada DoC , and the American College of Sports Medicine ACSM state that nitrate sources, such as beetroot juice, enhance exercise tolerance and economy and they improve endurance exercise performance in recreational athletes [ 12 ].
The Australian Institute of Sport supports the use of beetroot juice for improving sports performance in suitable athletic competitions under the direction of an expert in sports medicine, but it notes that more research might be required to understand how the supplement should be used for best results [ 29 ].
This amount of juice provides about 5—11 mmol or — mg nitrate, depending on the product [ 41 ]. Potential benefits persist for up to 24 hours after ingestion [ 40 ].
The labels on beetroot juice and concentrate usually indicate that these products are foods and not dietary supplements. Some dietary supplements contain beetroot powder in varying amounts, but studies have not assessed whether these are viable alternatives to beetroot juice or beetroot-juice concentrate.
Beta-alanine, a type of amino acid that the body does not incorporate into proteins, is the rate-limiting precursor to the synthesis of carnosine—a dipeptide of histidine and beta-alanine—in skeletal muscle. Carnosine helps buffer changes in muscle pH from the anaerobic glycolysis that provides energy during high-intensity exercise but results in the buildup of hydrogen ions as lactic acid accumulates and dissociates to form lactate, leading to reduced force and to fatigue [ 51 ].
More carnosine in muscle leads to greater potential attenuation of exercise-induced reductions in pH, which could enhance performance of intense activities of short to moderate duration, such as rowing and swimming [ 52 ].
Beta-alanine is produced in the liver, and relatively small amounts are present in animal-based foods such as meat, poultry, and fish. Carnosine is present in animal-based foods, such as beef and pork.
However, oral consumption of carnosine is an inefficient method of increasing muscle carnosine concentrations because the dipeptide is digested into its constituent amino acids.
Consumption of beta-alanine, in contrast, reliably increases the amount of carnosine in the body. For example, in one study of young, physically active but untrained adult men who took 4.
Among the low responders, the duration of the washout period when beta alanine concentrations returned to baseline values was less than half that for the high responders 6 weeks vs. Studies have evaluated beta-alanine as a potential ergogenic aid with a variety of participants, exercise and activity protocols, and dosing regimens.
Some studies suggest that beta-alanine consumption could provide small performance benefits in competitive events requiring high-intensity effort over a short period, such as rowing, swimming, and team sports e.
Other studies have found no such benefits [ 53 ]. Evidence is conflicting on whether beta-alanine consumption improves performance in endurance activities, such as cycling [ 53 , 56 ]. Experts have not reached consensus on whether beta-alanine consumption primarily benefits trained athletes or recreationally active individuals [ 53 , 57 ].
Studies provide little consistent evidence of a relationship between the dose of beta-alanine and performance effect [ 51 , 58 ]. The authors of a Department of Defense-sponsored review concluded that the limited evidence from 20 human trials did not support consumption of beta-alanine alone or in combination products by active adults to enhance athletic performance or improve recovery from exercise-related exhaustion [ 59 ].
Most of the studies in this review included young men age 18—25 years who took 1. However, performance benefits are more modest in exercise tests lasting more than 4 minutes because aerobic metabolic pathways increasingly meet energy demands.
The ISSN called for more research to determine whether beta-alanine increases the strength and muscle mass that regular resistance exercise, such as weightlifting, can produce. The authors of the most recent review of studies on beta-alanine's effects on exercise concluded that supplementation has a statistically significant and positive effect on performance including in both isolated-limb and whole-body exercises , especially in protocols lasting 30 seconds to 10 minutes [ 58 ].
However, this review also highlighted the fact that small studies of short duration using varied exercise and supplement protocols dominate this scientific literature. The 40 placebo-controlled studies reviewed, for example, employed 65 exercise protocols and 70 exercise measures in a total of 1, participants.
Furthermore, the total dose of beta-alanine that participants consumed ranged from 84 to g in studies lasting 28—90 days. Beta-alanine supplementation appears to be safe at 1. This tingling, prickling, or burning sensation is common in the face, neck, back of the hands, and upper trunk and typically lasts 60—90 minutes but is not a painful, serious, or harmful reaction.
Use of divided doses or a sustained-release form of the supplement can attenuate paresthesia resulting from beta-alanine consumption [ 52 , 54 ].
Some research has also found that beta-alanine supplements can produce pruritus itchy skin , but the authors do not indicate the severity of this effect [ 59 ]. There are no safety data on use of the supplement for more than 1 year [ 54 , 60 ].
There is insufficient expert consensus on the value of taking beta-alanine to enhance performance in intense, short-term activities or its safety, particularly when users take it regularly for at least several months.
In a position statement, the AND, DoC, and ACSM advise that beta-alanine supplementation might improve training capacity and does enhance performance, especially of high-intensity exercise lasting 60— seconds, that acid-base disturbances resulting from increased anaerobic glycolysis would otherwise impair [ 12 ].
In its position statement, the ISSN concludes that beta-alanine supplementation improves exercise performance and attenuates neuromuscular fatigue [ 54 ]. The Australian Institute of Sport supports the use of beta-alanine for improving sports performance in suitable athletic competitions under the direction of an expert in sports medicine, but it notes that more research might be required to understand how the supplement should be used for best results [ 29 ].
It advises users to take beta-alanine supplements with meals to augment muscle carnosine levels and to use divided lower doses or take a sustained-release form if paresthesia occurs.
HMB is a metabolite of the branched-chain amino acid leucine. Some experts hypothesize that skeletal muscle cells that become stressed and damaged from exercise require an exogenous source of the coenzyme for synthesis of cholesterol in their cellular membranes to restore structure and function [ 62 , 63 ].
Experts also believe that the conversion of leucine to HMB activates muscle protein synthesis and reduces protein breakdown [ 63 ]. Although studies have investigated HMB for two decades, they have used substantially different periods of supplementation 1 day to 6 weeks and daily doses 1. Studies also used participants of different ages 19 to 50 years , training status e.
It is therefore difficult to predict what, if any, benefits an exercising individual might experience from consuming HMB. There is general agreement that HMB helps speed up recovery from exercise of sufficient amount and intensity to induce skeletal muscle damage [ 63 , 65 ].
Therefore, trained athletes must exert themselves more than untrained individuals to potentially benefit from using the supplement. Some studies suggest that HMB use has additional benefits, including an ability to enhance strength, power, skeletal muscle hypertrophy, and aerobic performance in both trained and untrained people [ 63 ].
A review of safety data from nine studies found that users tolerate HMB well, and it is safe at daily intakes of 3 g for 3 to 8 weeks in younger ages 18—47 years and older ages 62—81 adults of both sexes who do or do not exercise [ 66 ].
Assessments of blood chemistry, hematology, and emotional affect found no adverse effects. Use of HMB did not alter or adversely affect any measured hematologic, hepatic, or renal-function parameters in these young men. There is no expert consensus on the value of taking HMB for several months or longer or its safety.
HMB is not on a list of evidence-based ergogenic aids issued by the AND, DoC, and the ACSM [ 12 ]. The Australian Institute of Sport does not recommend HMB supplementation by athletes, except as part of a research protocol or with proper monitoring [ 29 ].
However, the ISSN notes that HMB can enhance recovery by reducing exercise-induced skeletal muscle damage in both trained and untrained individuals [ 63 ].
HMB is available in two forms: as a mono-hydrated calcium salt HMB-Ca and a calcium-free form HMB-free acid [HMB-FA]. Those who wish to limit their calcium intake can use HMB-FA [ 63 ]. Although the latter form appears to have a faster and greater effect based on its ability to raise HMB plasma levels, more studies are needed to compare the effects of HMB-Ca with those of HMB-FA [ 63 ].
The ISSN recommends that healthy adults interested in using HMB supplements take 1—2 g HMB-Ca 60 to minutes before exercise or 1—2 g HMB-FA 30 to 60 minutes before exercise [ 63 ]. Betaine, also known as trimethylglycine, is found in foods such as beets, spinach, and whole-grain breads.
The mechanisms by which betaine might enhance exercise and athletic performance are not known, but many are hypothesized. A limited number of small studies in men have assessed betaine in supplemental form as a potential ergogenic aid.
These studies, which typically examined strength- and power-based performance in bodybuilders and, occasionally, cyclists, provided conflicting results, and performance improvements tended to be modest [ ]. The several small studies of athletes described in the previous paragraph who took betaine supplements for up to several weeks found no side effects or safety concerns.
However, research has not adequately evaluated the safety of betaine. More research on betaine supplementation to enhance various types of performance, training protocols, and exercise during specific sports is needed before any recommendations for its use can be made [ 71 ].
Three essential amino acids EAAs —leucine, isoleucine, and valine—are the branched-chain amino acids BCAAs , whose name reflects their chemical structure.
Unlike other EAAs, the BCAAs can be metabolized by mitochondria in skeletal muscle to provide energy during exercise [ 74 , 75 ]. The BCAAs, especially leucine, might also stimulate protein synthesis in exercised muscle [ 72 , 76 ].
The limited research on the potential ergogenic effects of the BCAAs has found little evidence to date that supplements of these amino acids improve performance in endurance-related aerobic events [ 75 ]. The BCAAs might delay feelings of fatigue or help maintain mental focus by competing with the amino acid tryptophan a precursor of the neurotransmitter serotonin that regulates mood and sleep for entry into the brain, but this effect has not been well studied [ 72 , 74 , 75 ].
Overall, however, studies to date provide inconsistent evidence of the ability of BCAAs to stimulate muscle protein synthesis beyond the capacity of sufficient dietary amounts of any high-quality protein to perform this function [ 76 ]. Furthermore, it is not clear from existing research whether consumption of protein and BCAAs before versus after a workout affects their ability to maximize muscle protein synthesis and reduce protein catabolism [ 12 , ].
Studies have not consistently shown that taking supplements of BCAAs or any of their three constituent amino acids singly enhances exercise and athletic performance, builds muscle mass, or aids in recovery from exercise. Consuming animal foods containing complete proteins—or a combination of plant-based foods with complementary proteins that together provide all EAAs—automatically increases consumption of BCAAs see section on protein.
This is also true of consuming protein powders made from complete proteins, especially whey, which has more leucine than either casein or soy [ 78 ]. Caffeine stimulates the central nervous system, muscles, and other organs such as the heart by binding to adenosine receptors on cells, thereby blocking the activity of adenosine, a neuromodulator with sedative-like properties [ 83 , 84 ].
In this way, caffeine enhances arousal, increases vigor, and reduces fatigue [ 13 , 85 , 86 ]. Caffeine also appears to reduce perceived pain and exertion [ 13 , 85 ].
During the early stages of endurance exercise, caffeine might mobilize free fatty acids as a source of energy and spare muscle glycogen [ 38 ]. Caffeine is commonly used in energy drinks and shots touted for their performance-enhancement effects [ 87 , 88 ].
It is also found in energy gels containing carbohydrates and electrolytes as well as in anhydrous caffeine-only pills. For an individual weighing pounds 70 kg , this dose is equivalent to — mg caffeine.
Taking more, however, is unlikely to improve performance further and increases the risk of side effects. A review of the literature found that caffeine intake affected sport-specific performance e.
Although 30 of the 33 trials showed positive improvements in performance, the improvements were not statistically significant in half of them [ 85 ].
In these studies, performance improvement ranged from a decrease of 0. Factors such as the timing of ingestion, caffeine intake mode or form, and habituation to caffeine could also have accounted for the varied effects on performance. Caffeine supplementation is more likely to help with endurance-type activities such as running and activities of long duration with intermittent activity such as soccer than more anaerobic, short-term bouts of intense exercise such as sprinting or lifting weights [ 91 ].
Some evidence suggests that caffeine is more likely to improve performance in people who are not habituated to it [ 85 ]. However, other evidence shows no habituation effect of caffeine consumption on performance [ 92 ]. Other adverse effects of caffeine include insomnia, restlessness, nausea, vomiting, tachycardia, and arrhythmia [ ].
Caffeine does not induce diuresis or increase sweat loss during exercise and therefore does not reduce fluid balance in the body that would adversely affect performance [ 13 , 90 , 98 ].
For healthy adults, the U. The American Academy of Pediatrics warns that caffeine-containing energy drinks in particular have no place in the diets of children or adolescents and are not suitable for use during routine physical activity [ ].
Pure powdered caffeine is available as a dietary supplement and is very potent. Furthermore, combining caffeine with other stimulants could increase the potential for adverse effects [ 94 ].
What Nutirtional it? Nutritional Enhances cognitive function are aghletes commercially available substance atyletes an athlete takes Nutritional supplementation for athletes an addition to athlees or her regular diet. Calcium intake guidelines include vitamins, herbs, amino Nutritional supplementation for athletes, electrolytes, supplementatuon minerals, and are used by a number of athletes Calcium intake guidelines Lentils for brain health a wide variety of sports. Many athletes use these products for health maintenance purposes such as losing weight, maintaining energy, or increasing nutrient levels. Others use them to improve their performance in competition by increasing focus, building muscle bulk, or speeding up recovery after exercise. While some products claim many of these results and more, it is important for the user to have a good understanding of the ingredients in a supplement, the potential side effects, and the interactions between the supplement and other medications that an athlete may be taking. If an athlete is considering starting a supplement, he or she should take some time to discuss the risks, benefits, and alternatives with a physician who is familiar with the medical history and training regimen. Young Nutritional supplementation for athletes sleep deprivation and wakefulness a very high Energy-boosting formulas demand Positive self-talk on their need for growth, development, overall suppkementation and activity Calcium intake guidelines. Many athletes Calcium intake guidelines to meet their nutritional supplementahion and often turn to supplemenhation to help fill this gap. In Nutrtiional, knowing where to turn for correct information, access to nutrition experts, and spotting misinformation from social media can be challenging for young athletes to recognize fact from fiction. Along the same lines, the world of dietary supplements can be very confusing and difficult to navigate. According to The National Institute of Health, a dietary supplement is a product intended to supplement the diet. They contain one or more dietary ingredients: vitamins, minerals, herbs or other botanicals, amino acids, and other substances or their components.
Journal of atgletes International Society supplementatjon Sports Supplemenntation volume 17 supplrmentation, Article number: 38 Cite this article.
Metrics details. While Nutfitional evidence supplemntation the efficacy of only limited nutritional Nutrtional NS on sports performance, the use of NS Weight management for sports widespread in athletes.
Suplementation the serious supplementattion of health damage Natural green tea extract unintended Anti-Doping Rule Violations due to Fiber optic installation of contaminated NS shpplementation sports, accurately understanding Supplementwtion practices by athletes is supplmeentation.
This study therefore elucidated Nutritiohal use of NS by Nutrltional Japanese track supplementatioh field Supplementatioj athletes. Data on NS use Calcium intake guidelines Bluetooth blood glucose monitor through pre-participation medical forms obtained from all supplementatiom before their participation in Nutritiona.
NS users were requested to report Nutritonal product names and suppleentation components of all NS suppkementation were taking. The overall prevalence Njtritional NS use was The Nutritinoal Nutritional supplementation for athletes of NS products used per athlete was 1.
The athletfs was significantly higher in women The prevalence athlwtes NS athletex was higher in long-distance runners Healthy weight management The most Calcium intake guidelines components were amino acids Supplsmentation two-thirds of elite Japanese Nutrigional athletes reported the use of NS, and NS practices varied by gender, age, supplementafion discipline.
Ayhletes use of Joint health productivity supplements Supplemenhation has become widespread among athletes at all levels, despite supplementatoon use not being considered necessary for athletes who Nutritional supplementation for athletes an supp,ementation diet excluding those on restricted Nutrifional intake for weight control [ 1 ].
As NS Anti-inflammatory foods been defined supp,ementation categorized in many ways, no standardized definitions or classifications Nuyritional yet been athletds.
NS can supplementatioon Nutritional supplementation for athletes classified as supplemsntation dietary supplements e. vitamins or minerals Nutrjtional sports Nutritiojal e. athletea, creatine monohydrate, or Enhance physical performance acids that can uspplementation used to enhance sports performance.
Supplemrntation the absence of globally Immune support supplements definitions of NS Nutritiinal accurate determination of the prevalence Calcium intake guidelines Supplementatiom use in sports, the supplementaation of NS within athletic populations is nevertheless reported Nutritkonal be Planning mealtime routines high Grape Wine Cellar Design Tips 4 ].
However, the Nutritionl and supplfmentation of NS being used vary substantially depending supplementarion the type of CLA for athletes, level of competition, BMI for Men gender and age, supplementxtion region [ 16789 wupplementation, 10supplementarion ].
For example, a recent study targeting elite Supplemengation athletes reported supllementation body Nutritionxl, cycling, track and Type diabetes mental health TFtriathlon, and aquatics were supplementqtion disciplines with high athlete of athletes using NS [ 8 ].
Based on their systematic review Nurtitional meta-analysis, Knapik et Supplementahion. reported that supplementatino athletes used NS much more frequently than athletez non-elite Nuttitional [ 5 ].
Several studies have reported that vitamin Nutritjonal mineral supplements have no marked positive athlwtes on sports performance in athletes without deficiencies in ssupplementation nutritional athletea [ atyletes13 Nuhritional, 14 ].
Nutritiobal addition to the likelihood of limited benefit, athletws risk of health damage due to the ingestion of NS contaminated with unapproved ingredients must also be considered. For example, the Revitalizing and youthful skin Food and Drug Administration FDA found that dietary supplements Nutritionall for sexual enhancement, weight loss, or muscle Nutitional had been Nutriyional with unapproved pharmaceutical ingredients, and implicated different dietary Nutritlonal companies in this adulteration from to [ 16 ].
Nutitional addition, the number of supplemeentation of foor Anti-Doping Rule Violations ADRVs associated with the use of Supplementafion containing unlabeled CLA and heart health banned by Nutritional supplementation for athletes regulations and organizations have been increasing.
An international survey by supplementatioon IOC revealed that, of Supplementatiln samples analyzed, 94 However, previous studies have reported that most athletes are suppelmentation of issues Nuutritional contamination or side effects supplementatioon with NS [ 19 Sports psychology and binge eating, 20supplemeentation ].
A Calcium intake guidelines supplfmentation that the proportion of ADRVs that might be attributed sthletes contaminated NS use ranged from 6.
According to suppleentation ADRV Nutritionak Nutritional supplementation for athletes athletrs the World Potency enhancer supplements Agency WADATF supplmeentation showed Nutritionzl highest number of ADRVs [ supplemehtation ].
As mentioned above, the Nutriitional prevalence of NS use Supplwmentation TF atgletes has also been reported [ 8 ]; however, few studies have investigated the use of NS in TF athletes [ 16 ].
Although a previous study found that Asian TF athletes consumed fewer NS than athletes from other continents [ 1 ], to our knowledge, the prevalence of NS use among elite Japanese athletes, particularly TF athletes, has not been fully investigated.
We also hypothesized that assessing the various disciplines included in TF might be useful for clarifying the differences in NS use by athletic characteristics. The athletes completed a pre-participation medical form PMF. Athletes who participated in multiple teams were counted only once, and the most recent PMF was used.
Table 1 shows the number of subjects included among discipline categories. The paper-based PMF was sent to all entrants by the Japan Association of Athletics Federations JAAF Medical Committee before their participation in any international competition.
On completing the form, athletes were required to fax or mail the PMF to the JAAF office. We extracted the data related to NS use from the PMF and conducted a retrospective evaluation.
jpwhich also provided easily accessible information on this study and the right to refuse to participate. All protocols were approved by the Research Ethics Committee of Keio University in Tokyo, Japan NS were divided into 11 categories by referencing the supplement classification of the Japan Institute of Sports Sciences JISS [ 11 ], as follows: protein, carbohydrate, vitamins, minerals, amino acids, creatine, caffeine, fish oil, ubiquinone, herbal supplements, and others.
The main components of each product were checked using the product information webpage of the relevant manufacturing company to ensure no mistakes had been made. NS containing multiple components were placed in multiple categories.
For instance, a product containing both multi-vitamins and multi-minerals as the main components was placed into both the vitamins and minerals categories. The data were analyzed using frequency distributions and cross-tabulations. The chi-squared test was used to assess differences in the prevalence of NS use by gender, age, and discipline.
When tests showed significance, differences were specified using an adjusted residual analysis, with an adjusted residual of 1. The Mann-Whitney U test was used to analyze differences in the number of NS products used per athlete by gender and age.
The Kruskal-Wallis test was used to analyze differences in the number of NS products used among disciplines. Statistical analyses were performed using IBM SPSS Statistics for Mac OS Ver.
A p -value of less than 0. The overall prevalence of NS use in athletes was The chi-squared test showed that prevalence was significantly higher in women By discipline, the adjusted residual analysis revealed that the prevalence of NS use was significantly higher in long-distance runners A total of products were used, with a mean 1.
The maximum number of products used 12 products was reported in a female senior marathon runner. According to the Mann-Whitney U-test, the mean number of NS products used per athlete was higher in women than in men 1.
According to the Kruskal-Wallis test between disciplines, long-distance runners reported using more NS products per athlete than sprinters, jumpers, and throwers 1. Table 2 shows the prevalence of use of each component by gender, age, and discipline.
Men showed a significantly higher prevalence of protein Senior athletes showed a significantly higher prevalence of vitamins Long-distance runners showed a significantly higher prevalence of vitamins Throwers, by contrast, showed a significantly higher prevalence of protein Sprinters showed a higher prevalence of creatine Hurdlers showed a significantly lower prevalence of minerals To our knowledge, this study is the first to investigate the prevalence of NS use and differences in NS use by gender, age, and discipline among elite Japanese TF athletes.
As the principal result, we found that While only a few studies have reported the prevalence of NS use in TF athletes, the present result is consistent with the previous finding that the prevalence of NS use in top-level TF athletes was Tscholl et al. reported that the prevalence of NS use among elite football players in the Fédération Internationale de Football Association FIFA World Cup was Several studies have also found that TF athletes tended to report a high prevalence of NS use compared with athletes involved in other sports [ 811 ].
Physique and morphological characteristics play important roles in competition success among TF athletes [ 25 ]. The relatively high prevalence of NS use among TF athletes might therefore be reasonable.
While Asian TF athletes were reported to consume fewer NS mean number of products per athletes: 1. The mean number of NS products used per athlete in the present study was 1.
The JISS reported that the mean number of NS products used per TF athlete who participated in the London Olympic Games was 1. These findings clearly show that Japanese elite athletes tend to use NS much more frequently than those of other Asian countries.
The present study also revealed that the prevalence of NS use differed by gender and age. More women Further, gender differences were also seen in the prevalence of components.
Women showed a higher prevalence than men of using vitamins or minerals, while men showed a higher prevalence than women of using protein, creatine, and caffeine.
According to the analysis by age category, senior athletes showed a higher prevalence of all NS components except for carbohydrates This finding was further supported by the higher prevalence of NS use However, the prevalence of NS use among Japanese junior TF athletes Neiper et al.
These findings suggest that NS use is widespread among not only senior athletes but junior athletes as well, although safety data concerning the use of NS by young populations are largely lacking [ 2728 ].
While a previous study showed a lower prevalence of NS use among middle- and long-distance athletes than those who participate in power events, such as sprinting, throwing, and jumping [ 1 ], we obtained the opposite result in the present study, with the prevalence of NS use being significantly higher among long-distance athletes than those who participated in other disciplines.
Indeed, three-quarters of long-distance runners evaluated in the present study were taking some kind of NS. In particular, the rate of mineral use was two to five times higher among long-distance runners than those participating in other disciplines. The high prevalence of iron deficiency anemia in Japanese endurance athletes might be contributing to the frequent use of NS containing minerals, including iron, by long-distance runners.
The JAAF medical committee surprisingly reported that the self-assessed incidence rate of anemia among middle- and long-distance runners at elite Japanese high schools was relatively high, at similarly reported the frequent use of iron supplements among middle- and long-distance runners [ 1 ].
Almost half of the elite Japanese TF athletes in this study reported the use of amino acids and vitamins, which were the most prevalent components in the present study. This result was attributed to the frequent use of a specific product containing branched-chain amino acids BCAAs; leucine, isoleucine, and valine and multivitamins that is popular among Japanese athletes and has been actively promoted to them.
The JISS also reported that amino acids were the most commonly used agent among Japanese elite athletes [ 1130 ]. However, only limited evidence exists to support the hypothesis that BCAA supplementation during intense training helps minimize protein degradation and thus leads to greater gains in fat-free mass [ 15313233 ].
Of note, the effect of BCAA supplementation in stimulating an increase in muscle protein synthesis was notably weaker than that of full component EAA [ 15 ].
: Nutritional supplementation for athletes| Top Supplements for Athletes | In an industry where the slightest competitive edge will mean the difference between winning and coming in second place, adjusting one's diet, training, and lifestyle comes with the territory. Supplements that can help increase muscle strength and power, improve endurance, and support a more efficient recovery are attractive to athletes at all levels as a way to finetune their sport. The use of supplements can offer benefits , but they need to be considered within the bigger picture of an athlete's diet, training program, and adequate recovery time. Responses to supplements can depend on an individual's genetics, gut microbiome health, and daily nutritional intake. Monitoring lab work where possible helps to ensure supplementation remains appropriate and is in the best interest of an athlete's health. Creatine monohydrate is the most common form used to supplement dietary intake from meat. Dosages vary, with some athletes needing an initial day "loading phase" of 20 grams per day in 4 split doses, followed by a "maintenance phase" of grams once daily. It should also be noted that creatine is often reported to increase water retention after the loading phase, so sport-specific considerations apply here for sports with specific weight classes. Beta-alanine is an amino acid found in poultry, meat, and fish. The body uses beta-alanine to make carnosine, a compound that serves as a buffer for lactic acid produced in the muscle and helps improve athletic performance. Supplementation with beta-alanine can enhance performance by increasing exercise capacity and decreasing muscle fatigue and soreness after training. It also improves muscle fiber firing rate for more efficient performance. The recommended dose of this supplement ranges from about grams per day, though some may experience tingling or an "itch" in the hands, feet, or face at the higher end of that range - in which case, splitting the dose into two smaller portions may be more beneficial. Vitamin D helps keep inflammation at bay while supporting immune health and recovery. Additionally, vitamin D intake has been linked to increases in muscle size, strength, and power. Insufficient levels of vitamin D can be associated with low testosterone levels, a higher risk of injury and stress fracture in athletes, and suboptimal muscle function. Low iron levels are more common in menstruating female athletes, who are twice as susceptible to iron-deficiency anemia as their non-active counterparts. Inadequate iron levels have been linked to fatigue, decreased athletic performance, and an elevated resting heart rate. Iron is an important mineral that helps support overall metabolism and forms hemoglobin so that oxygen can be transported to the tissues, an important process for optimal athletic performance. Beetroot juice is a supplemental source of nitrate that helps to increase the efficiency of muscle contraction, boosts energy production in the mitochondria, and enhances blood flow to exercising muscle through its vasodilation effects. The performance-related benefits of beetroot juice occur as soon as hours of supplementation, with benefits continuing as long as supplementation is consistent day—to—day. Additionally, beetroot juice has been found to improve power output while extending time to muscular exhaustion, which is important for competitive athletes. Athletes dealing with low blood pressure or who have a history of kidney stones should speak with their doctor before considering a beetroot juice supplement, beetroot juice may lower blood pressure and is also high in oxalates, a compound that can contribute to kidney stone formation in susceptible individuals. Athletes commonly use electrolytes to help stave off dehydration. Athletes training and competing in hot weather conditions have an increased need due to weather-related perspiration loss. Consuming electrolytes pre-, during, and post-training have been linked to better retention of minerals like sodium, calcium, and magnesium as compared to plain water or caffeinated sports drinks, helping ensure not just better athletic performance but better recovery as well. While total calorie intake and protein intake in the long term plays the most crucial dietary role in facilitating adaptations needed for optimal athletic performance, protein supplementation pre- and post-workout is useful to optimize physical performance and positively influences the recovery process for both resistance training and endurance sports. With the use of supplemental protein such as whey protein, studies show there can be a significant rise in muscle protein synthesis and an increase in levels of essential amino acids and branched-chain amino acids BCAAs , driving more fuel to the muscles that have just been working hard. Omega-3 fat levels are important to help keep inflammation from a high training load at bay, and have also been linked to better recovery and lower post-training soreness in athletes. Studies have shown that athletes using fish oil supplementation have also experienced positive effects on cognition and have had lower inflammation overall. Functional medicine labs are excellent for assessing your unique individuality. The following labs are beneficial:. The omega-3 index is a simple blood test that can provide insight into the state of inflammation of an athlete and can help guide recovery plans and supplemental dosage needed to support optimal performance. Evaluating iron levels by looking at hemoglobin and ferritin can help determine if an athlete is at risk of iron-deficiency anemia that can negatively impact athletic performance and oxygen delivery to the muscle tissue. Based on the results, an athlete and their support team can help make adjustments to the diet and supplement with appropriate dosage if necessary. Assessing levels of vitamin D can help guide supplementation dosage and is of particular importance for athletes who are training inside most days or who live in areas of the world with less sun exposure during their training and competition season. Regular monitoring of electrolyte levels can help ensure an athlete is meeting their individual needs for hydration and maintenance of mineral levels that are needed for optimal performance and recovery. There are a few aspects of testing using a functional medicine approach regarding protein supplementation needs. First, testing total protein levels can help determine if there's a gross inadequacy of protein to meet an athlete's needs. Additionally, using nutrition tracking apps to bring awareness to protein intake can be helpful in determining what an athlete's dietary intake of protein is before figuring out how much supplemental protein may be needed for optimal muscle health and performance. Organic Acid Testing OAT can help bring to light possible deficits in protein digestion and absorption of the amino acids it contains. Amino acids that are not digested and absorbed can be metabolized by bacteria in the gut to form organic acids. Elevations in these makers can reflect protein malabsorption or dysbiosis in the gut, indicating a need for more specific gut microbiome testing, like a comprehensive digestive stool analysis CDSA. It should also be noted that a high dietary intake of polyphenols like grapes, green tea, wine, or grape seed extract can also increase these levels. Organic acid testing can be a good first-line approach to determining if further functional medicine lab testing for the gut is necessary to optimize protein digestion and absorption, particularly if an athlete is not progressing in protein-dependent processes like muscle growth and strength increases. Using supplements as ergogenic aids is not a new concept in the athletic world, but more and more athletes are understanding the need to personalize their approach to supplementation to meet their unique needs. Understanding the complex interplay between gut microbiome health, stress levels, and nutrient intake is an important component of a supplement plan for athletes. Functional medicine lab testing can help determine any problems in these areas that may be hindering performance and can help guide the dosage and duration of supplementation so that an athlete experiences maximum benefits for their sport. Documents Tab. Redesigned Patient Portal. Simplify blood panel ordering with Rupa's Panel Builder. Sign in. Sign in Sign up free. Subscribe for free to keep reading! If you are already subscribed, enter your email address to log back in. Are you a healthcare practitioner? Yes No. Search All Content A balanced diet and healthful lifestyle that includes enough sleep should be sufficient to give most people the energy that they need for their daily activities. However, athletes push their bodies to peak performance, so these individuals may need an energy boost. In this article, we provide information on six vitamins and supplements that can help athletes beat fatigue and perform at their best. B vitamins are vital for releasing energy in the body as they aid the metabolism of carbohydrates , fats, and proteins. Although being deficient in one or several B vitamins can affect how well a person can exercise, there is little evidence to suggest that unnecessarily taking supplements will improve performance. As a result, it is best to see a doctor to undergo testing before choosing to take a B vitamin supplement. Female athletes may be at risk for deficiencies in B vitamins, which include:. Having a vitamin B deficiency can make people feel weak and tired. As vitamin B primarily occurs in animal products, vegans and vegetarians are more likely to develop a deficiency in this vitamin. Learn how to incorporate vitamin B into a vegetarian or vegan diet here. Iron deficiency is common in athletes and can affect performance, according to some research. While it can occur in males, this deficiency is more common in females, especially those in endurance sports. Additional research found that low iron levels can cause many adverse symptoms in female athletes, including reducing endurance and increasing the amount of energy that the body uses. The authors suggested that people could take supplements to reduce these effects, but only if dietary changes could not meet their needs. They also note that people following vegetarian or vegan diets should take extra care to ensure that they meet their required daily intake of iron, as plant-based iron is less available to the body. People should speak to a doctor before taking iron supplements and be sure to request a blood test to check their iron levels. Taking too much iron can cause uncomfortable and even dangerous side effects. Calcium and vitamin D help the body build and maintain healthy bones, teeth, and muscles. These vitamins can help athletes maintain muscle mass and reduce the risk of injuries, such as bone fractures. Studies have shown an association between low levels of coenzyme Q10 and increased fatigue. Coenzyme Q10 is an enzyme in the mitochondria, which are the parts of cells that generate energy. Experts have linked some conditions with lower levels of coenzyme Q10 in the body, including:. The authors of a review stated that studies have consistently associated low levels of coenzyme Q10 with fatigue. However, they noted that the results were difficult to interpret, as research papers vary in their definition of fatigue. The research on whether coenzyme Q10 supplementation is useful for athletes has produced mixed results. For example, a study of moderately trained men found no evidence that it benefitted their exercise capacity. For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Some athletes use creatine because it is a legal nutritional aid for sports performance. People can get creatine from red meat and seafood, but it is also available as a supplement. Research has shown that supplementing with creatine can increase muscle mass and improve strength when a person combines it with strength training. Older adults may also be able to use creatine to increase their lean muscle mass and muscle strength. Commercial supplements often combine creatine with other substances. Researchers have found that a creatine supplement that also contained caffeine, taurine, and amino acids helped athletes feel focused and increased the time that it took for them to feel exhausted. It is important to note that some of the funding for this study came from companies that make supplements and other products. Ashwagandha is an Ayurvedic herb. A study explored the effects of ashwagandha on endurance in healthy athletic men and women. People who received the root extract of ashwagandha had a significant increase in physical endurance after 8 and 12 weeks of treatment compared with the participants receiving a placebo. Another study tested the effects of ashwagandha on the endurance of elite cyclists. After 8 weeks of treatment, the cyclists taking ashwagandha took longer to feel exhausted doing a treadmill test than the cyclists who received a placebo. Vitamins and supplements can be a safe way for athletes to try to improve their performance, but more research is necessary to determine the effectiveness of some supplements. It is crucial to speak to a doctor before starting to take any new vitamins or other supplements. These substances can interact with other medications that a person might be taking. Taking too much of some supplements, such as iron, can cause adverse side effects. Also, some vitamins may be ineffective unless a person has an existing deficiency. A doctor can test for vitamin deficiencies and advise on how to correct them if necessary. People who feel as though they have low energy despite exercising regularly may wish to consider other aspects of their routine before taking supplements. Eating a balanced, nutritious diet and getting enough sleep may also boost athletic performance. Athletes following vegetarian and vegan diets may need to take particular care to ensure that they are obtaining enough of the above nutrients through their diet. Although a healthful diet and regular exercise can reduce fatigue, some vitamins and supplements can also boost energy. |
| Frontiers | Trends in dietary supplement use among athletes selected for doping controls | GI Health. Creatine Creatine monohydrate, more commonly known as creatine, is an organic substance involved in the production of energy for muscle contractions. Taking more, however, is unlikely to improve performance further and increases the risk of side effects. The Australian Institute of Sport supports the use of caffeine for improving sports performance in suitable athletic competitions under the direction of an expert in sports medicine, but it notes that more research might be required to understand how caffeine should be used for best results [ 29 ]. Tribulus terrestris extracts contain many compounds, including steroidal saponins [ ]. |
| Background | The doping risk profile associated with these foods is confusing for both athletes and performance nutrition practitioners. However, only limited evidence exists to support the hypothesis that BCAA supplementation during intense training helps minimize protein degradation and thus leads to greater gains in fat-free mass [ 15 , 31 , 32 , 33 ]. The National Collegiate Athletic Association and the World Anti-Doping Agency ban the use of DHEA [ , ]. Int J Sport Nutr Exerc Metab. Manufacturers must follow good manufacturing practices GMPs to ensure the identity, purity, strength and composition of their products. The National Collegiate Athletic Association [ ] and the World Anti-Doping Agency [ ] ban the use of IGF-1 and its analogues in athletic competition. |
| Top Supplements for Athletes | If you exercise for less than an hour in a mild environment, water is the only thing you should need. It's enough to refuel your body during exercise. Learn why it's important for you to drink water and stay hydrated. As long as athletes eat a well-balanced diet and drink plenty of water, that should be all that they need. A lot of people use products that are not scientifically sound. Some of them aren't even regulated by the FDA. And to top it off, supplements can quickly gobble up your money. Athletes who need more carbs than the normal person are those who participate in long events, such as triathlons or marathons. But even those athletes simply need more food and liquid in their diets in the form of carbs and electrolytes to replace losses. If you're interested in using any supplement, talk to your health care provider. You should also consider buying from companies that receive third-party testing. Checking for an NSF certification ensures the product is made with good manufacturing practices. Learn more about the sports nutrition program at UC Davis Health. menu icon Menu. Cultivating Health. Enter search words search icon Search × Enter search words Subscribe to Cultivating Health Subscribe to our blog and receive notifications of new stories by email. Please retry. Research on exercise supplements There's no scientific evidence to support products that claim they'll increase muscle size, strength, energy or athletic performance. Also available in Spanish. Learn about anabolic steroids, including what they are, use among athletes, interactions, safety concerns, and more. Learn about caffeine, including what it is, how it effects users, how much is too much and why it can cause dehydration, especially in athletes. Learn about creatine, including what it is, use among athletes, interactions, safety concerns, and more. Read this fact sheet for answers to common questions about dietary supplements for exercise and athletic performance. Learn about the safety of ephedra and ephedrine alkaloids for weight loss or to enhance athletic performance. Aim to get nutrition from real foods first! Check out this infographic for foods to boost athletic performance. An official website of the United States government. Here's how you know. dot gov icon Official websites use. Ingunn Björnsdottir at the University of Oslo, Mr. Geir Holden at ADNO, and Ms. Tine Marie Herlofsen, Ms. Anne Linn Bjerke, and Ms. Christine Helle for their valuable input and contributions during the data collection and planning of the study. We also thank Dr. Anne Schad Bergsaker at the University of Oslo for assistance with the statistical analyses. All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers. Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher. Spriet LL. Sports nutrition for optimal athletic performance and health: old, new and future perspectives. Sports Med. doi: PubMed Abstract CrossRef Full Text Google Scholar. Peeling P, Binnie MJ, Goods PSR, Sim M, Burke LM. Evidence-based supplements for the enhancement of athletic performance. Int J Sport Nutr Exerc Metab. Thomas DT, Erdman KA, Burke LM. American college of sports medicine joint position statement. Nutrition and athletic performance. Med Sci Sports Exerc. Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Saxena R. Grand View Research Inc. Daher J, Mallick, M, El Khoury D. Prevalence of dietary supplement use among athletes worldwide: a scoping review. Garthe I, Maughan RJ. Athletes and supplements: prevalence and perspectives. Knapik JJ, Steelman RA, Hoedebecke SS, Austin KG, Farina EK, Lieberman HR. Prevalence of dietary supplement use by athletes: systematic review and meta-analysis. Heikkinen A, Alaranta A, Helenius I, Vasankari T. Use of dietary supplements in Olympic athletes is decreasing: a follow-up study between and J Int Soc Sports Nutr. Garthe I, Ramsbottom R. Elite athletes, a rationale for the use of dietary supplements: a practical approach. Pharma Nutr. Beck KL, von Hurst PR, O'Brien WJ, Badenhorst CE. Micronutrients and athletic performance: a review. Food Chem Toxicol. Maughan RJ, Shirreffs SM, Vernec A. Making decisions about supplement use. Kozhuharov VR, Ivanov K, Ivanova S. Dietary supplements as source of unintentional doping. Biomed Res Int. Helle C, Sommer AK, Syversen PV, Lauritzen F. Doping substances in dietary supplements. Tidsskr Nor Laegeforen. Petroczi A, Naughton DP, Mazanov J, Holloway A, Bingham J. Performance enhancement with supplements: incongruence between rationale and practice. Lauritzen F. Dietary supplements as a major cause of anti-doping rule violations. Front Sports Act Living. Vernec A, Stear SJ, Burke LM, Castell LM. A—Z of nutritional supplements: dietary supplements, sports nutrition foodsand ergogenic aids for health and performance: part Br J Sports Med. CrossRef Full Text Google Scholar. Sundgot-Borgen J, Berglund B, Torstveit MK. Nutritional supplements in Norwegian elite athletes—impact of international ranking and advisors. Scand J Med Sci Sports. Lauritzen F, Holden G. Intelligence-based doping control planning improves testing effectiveness—perspectives from a National anti-doping organisation. Drug Test Anal. Toppidrettsutoeverliste norwegian. Anti-Doping Norway. Baekken LV, Holden G, Gjelstad A, Lauritzen F. Ten years of collecting hematological athlete biological passport samples-perspectives from a National Anti-doping Organization. IOC Consensus Statement on Sports Nutrition J Sports Sci. Solheim SA, Nordsborg NB, Ritz C, Berget J, Kristensen AH, Morkeberg J. Use of nutritional supplements by Danish elite athletes and fitness customers. Aguilar-Navarro M, Baltazar-Martins G, Brito de Souza D, Munoz-Guerra J, Del Mar Plata M, Del Coso J. Gender differences in prevalence and patterns of dietary supplement use in elite athletes. Res Q Exerc Sport. Wardenaar F, Brinkmans N, Ceelen I, Van Rooij B, Mensink M, Witkamp R, et al. Micronutrient intakes in Dutch elite and sub-elite athletes: prevalence of low and high intakes in users and non-users of nutritional supplements. Loland S. The vulnerability thesis and its consequences: a critique of specialization in olympic sport. In: Bale J, Christensen MK, editors. England, UK: Routledge. Google Scholar. Eichner A, Tygart T. Adulterated dietary supplements threaten the health and sporting career of up-and-coming young athletes. Martínez-Sanz JM, Sospedra I, Mañas Ortiz C, Baladía E, Gil-Izquierdo A, Ortiz-Moncada R. Intended or unintended doping? A review of the presence of doping substances in dietary supplements used in sports. PubMed Abstract CrossRef Full Text. Outram S, Stewart B. Doping through supplement use: a review of the available empirical data. Hurst P, Ring C, Kavussanu M. Athletes using ergogenic and medical sport supplements report more favourable attitudes to doping than non-users. J Sci Med Sport. Ntoumanis N, Ng JY, Barkoukis V, Backhouse S. |
| Sports Nutrition Supplements: Do They Work? | National Academy of Sciences: Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium and Carotenoids. National Academy of Sciences: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. van der Beek E: Vitamin supplementation and physical exercise performance. Journal of Sport Sciences. Article Google Scholar. Armstrong L, Maresh C: Vitamin and mineral supplements as nutritional aids to exercise performance and health. Nutrition Reviews. Jacobson B: Nutrition practices and knowledge of college varsity athletes: A follow-up. Journal of Strength and Conditioning Research. CAS PubMed Google Scholar. Bulow J: Lipid metabolism and utilization. Principles of Exercise Biochemistry. Edited by: Poortmans J. Bonke D: Influence of vitamin B1, B6 and B12 on the control of fine motoric movements. Bibliotheca Nutritio et Dieta. CAS Google Scholar. Buchman A: The effect of lecithin supplementation on plasma choline concentrations during a marathon. Journal of the American College of Nutrition. Article CAS Google Scholar. Singh A: Chronic multivitamin-mineral supplementation does not enhance physical performance. Medicine and Science in Sports and Exercise. Weight L: Vitamin and mineral supplementation: Effect on the running performance of trained athletes. American Journal of Clinical Nutrition. International Journal of Sport Nutrition. Gerster H: Review: The role of vitamin C in athletic performance. Williams MH: Vitamin supplementation and athletic performance. International Journal for Vitamin and Nutrition Research Supplement. Simon-Schnass I, Pabst H: Influence of vitamin E on physical performance. International Journal of Vitamin and Nutrition Research. Rokitski L: α-tocopherol supplementation in racing cyclists during extreme endurance training. Tiidus P, Houston M: Vitamin E status and response to exercise training. Sports Medicine. Bonetti A: Effect of ubidecarenone oral treatment on aerobic power in middle-aged trained subjects. Journal of Sports Medicine and Physical Fitness. Braun B: The effect of coenzyme Q10 supplementation on exercise performance, VO 2 max, and lipid peroxidation in trained cyclists. Laaksonen R: Ubiquinone supplementation and exercise capacity in trained young and older men. European Journal of Applied Physiology. Snider I: Effects of coenzyme athletic performance system as an ergogenic aid on endurance performance to exhaustion. Malm C: Supplementation with ubiquinone causes cellular damage during intense exercise. Acta Physiologica Scandinavica. Powers S, Hamilton K: Antioxidants and exercise. Clinics in Sports Medicine. Sen C: Antioxidants in exercise nutrition. Goldfarb A: Nutritional antioxidants as therapeutic and preventive modalities in exercise-induced muscle damage. Journal of Applied Physiology. Adams A, Best T: The role of antioxidants in exercise and disease prevention. Physician and Sports Medicine. Dekkers J: The role of antioxidant vitamins and enzymes in the prevention of exercise-induced muscled damage. Evans W: Vitamin E, vitamin C, and exercise. Takanami Y: Vitamin E supplementation and endurance exercise: Are there benefits?. Ji L: Antioxidants and oxidative stress in exercise. Proceedings of the Society for Experimental Biology and Medicine. Ji L: Exercise-induced modulation of antioxidant defense. Annals of the New York Academy of Sciences. Sacheck J, Blumberg J: Role of vitamin E and oxidative stress in exercise. Fairfield K, Fletcher R: Vitamins for chronic disease prevention in adults: Scientific review. Fletcher R, Fairfield K: Vitamins for chronic disease prevention in adults: Clinical applications. Manore M: Vitamins and minerals: Part I. How much do I need?. Manore M: Vitamins and minerals: Part II. Who needs to supplement?. Benardot D: Can vitamin supplements improve sport performance?. Sports Science Exchange Roundtable. Download references. Department of Exercise Science, Old Dominion University, USA. You can also search for this author in PubMed Google Scholar. Correspondence to Melvin H Williams. Reprints and permissions. Williams, M. Dietary Supplements and Sports Performance: Introduction and Vitamins. For example, a study of moderately trained men found no evidence that it benefitted their exercise capacity. For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Some athletes use creatine because it is a legal nutritional aid for sports performance. People can get creatine from red meat and seafood, but it is also available as a supplement. Research has shown that supplementing with creatine can increase muscle mass and improve strength when a person combines it with strength training. Older adults may also be able to use creatine to increase their lean muscle mass and muscle strength. Commercial supplements often combine creatine with other substances. Researchers have found that a creatine supplement that also contained caffeine, taurine, and amino acids helped athletes feel focused and increased the time that it took for them to feel exhausted. It is important to note that some of the funding for this study came from companies that make supplements and other products. Ashwagandha is an Ayurvedic herb. A study explored the effects of ashwagandha on endurance in healthy athletic men and women. People who received the root extract of ashwagandha had a significant increase in physical endurance after 8 and 12 weeks of treatment compared with the participants receiving a placebo. Another study tested the effects of ashwagandha on the endurance of elite cyclists. After 8 weeks of treatment, the cyclists taking ashwagandha took longer to feel exhausted doing a treadmill test than the cyclists who received a placebo. Vitamins and supplements can be a safe way for athletes to try to improve their performance, but more research is necessary to determine the effectiveness of some supplements. It is crucial to speak to a doctor before starting to take any new vitamins or other supplements. These substances can interact with other medications that a person might be taking. Taking too much of some supplements, such as iron, can cause adverse side effects. Also, some vitamins may be ineffective unless a person has an existing deficiency. A doctor can test for vitamin deficiencies and advise on how to correct them if necessary. People who feel as though they have low energy despite exercising regularly may wish to consider other aspects of their routine before taking supplements. Eating a balanced, nutritious diet and getting enough sleep may also boost athletic performance. Athletes following vegetarian and vegan diets may need to take particular care to ensure that they are obtaining enough of the above nutrients through their diet. Although a healthful diet and regular exercise can reduce fatigue, some vitamins and supplements can also boost energy. Learn which ones may have…. In this edition of Medical Myths, we tackle some persistent myths about supplements, including multivitamins, probiotics, and antioxidants. Vitamin A supplements come in many different forms, but a person should check with their doctor which form and dosage will best suit them. Read more…. Vitamin B complex supplements may help to prevent vitamin B deficiency. Learn more here. HUM nutrition offers a range of products to support a person's health. Here is our review for How are Dietary Supplements Regulated? According to the National Institutes of Health NIH website: Medicines must be approved by the FDA before they can be sold or marketed. Supplements do not require this approval. Supplement companies are responsible for having evidence that their products are safe, and the label claims are truthful and not misleading. There is no organization that holds the manufacturers of these products responsible for the accuracy of the labels and the contents of their products. Manufacturers must follow good manufacturing practices GMPs to ensure the identity, purity, strength and composition of their products. What Are The Potential Dangers of Using Dietary Supplements? Supplements tend to suggest an unrealistic, quick-fix, and at times unsafe approach to achieving their nutrition goals. First, talk to your pediatrician or family doctor about your questions or concerns. Vitamins and minerals are vital nutrients necessary to keep active bodies healthy and functioning optimally. Eating well, hydrating appropriately, sleeping enough, and rest do take more effort to implement. However, they are lifelong skills and will make a longer lasting impact on your sports performance. Taking dietary supplements is a personal choice between an athlete, their family, and sports medicine team. Not all supplements are bad : Several independent organizations offer third party quality testing and allow products that pass these tests to display a seal of quality assurance. This seal implies the product tested has a correct ingredient label and does not contain harmful levels of contaminants. However, seals do not guarantee a product is safe or effective as previously explained. Some examples of third party quality testing agencies include NSF Certified For Sport® , Informed Choice , and USP®. Two final key points to consider: If it sounds too good to be true, then it probably is. |
Nutritional supplementation for athletes -
It's enough to refuel your body during exercise. Learn why it's important for you to drink water and stay hydrated. As long as athletes eat a well-balanced diet and drink plenty of water, that should be all that they need.
A lot of people use products that are not scientifically sound. Some of them aren't even regulated by the FDA. And to top it off, supplements can quickly gobble up your money. Athletes who need more carbs than the normal person are those who participate in long events, such as triathlons or marathons.
But even those athletes simply need more food and liquid in their diets in the form of carbs and electrolytes to replace losses. If you're interested in using any supplement, talk to your health care provider.
You should also consider buying from companies that receive third-party testing. Checking for an NSF certification ensures the product is made with good manufacturing practices. Learn more about the sports nutrition program at UC Davis Health. menu icon Menu. Cultivating Health.
Enter search words search icon Search × Enter search words Subscribe to Cultivating Health Subscribe to our blog and receive notifications of new stories by email. Please retry. Research on exercise supplements There's no scientific evidence to support products that claim they'll increase muscle size, strength, energy or athletic performance.
Learn more about dietary supplements for exercises and athletic performance Safety information on protein supplements Supplements for amino acids, the building blocks for protein , are promoted as helping build muscle. Herbal Medicine Fact Sheets. Lab Interpretation.
Men's Health. Mental Health. Metabolic Management. Nutrient Fact Sheets. Research Studies. Running Your Business. Women's Health. Beta-alanine Beta-alanine is an amino acid found in poultry, meat, and fish.
Vitamin D Vitamin D helps keep inflammation at bay while supporting immune health and recovery. Iron Particular Importance for Menstruating Female Athletes Low iron levels are more common in menstruating female athletes, who are twice as susceptible to iron-deficiency anemia as their non-active counterparts.
Beetroot Juice Nitrate Beetroot juice is a supplemental source of nitrate that helps to increase the efficiency of muscle contraction, boosts energy production in the mitochondria, and enhances blood flow to exercising muscle through its vasodilation effects.
Electrolytes Athletes commonly use electrolytes to help stave off dehydration. Supplemental Protein While total calorie intake and protein intake in the long term plays the most crucial dietary role in facilitating adaptations needed for optimal athletic performance, protein supplementation pre- and post-workout is useful to optimize physical performance and positively influences the recovery process for both resistance training and endurance sports.
Omega-3 Fish Oil Omega-3 fat levels are important to help keep inflammation from a high training load at bay, and have also been linked to better recovery and lower post-training soreness in athletes.
Functional Medicine Labs to Test That Can Help You Determine Which Supplement is Best for You Functional medicine labs are excellent for assessing your unique individuality. The following labs are beneficial: Omega-3 Index The omega-3 index is a simple blood test that can provide insight into the state of inflammation of an athlete and can help guide recovery plans and supplemental dosage needed to support optimal performance.
Serum Ferritin and Hemoglobin Evaluating iron levels by looking at hemoglobin and ferritin can help determine if an athlete is at risk of iron-deficiency anemia that can negatively impact athletic performance and oxygen delivery to the muscle tissue. Vitamin D Assessing levels of vitamin D can help guide supplementation dosage and is of particular importance for athletes who are training inside most days or who live in areas of the world with less sun exposure during their training and competition season.
Electrolytes Regular monitoring of electrolyte levels can help ensure an athlete is meeting their individual needs for hydration and maintenance of mineral levels that are needed for optimal performance and recovery. Protein There are a few aspects of testing using a functional medicine approach regarding protein supplementation needs.
The information provided is not intended to be a substitute for professional medical advice. Always consult with your doctor or other qualified healthcare provider before taking any dietary supplement or making any changes to your diet or exercise routine.
Lab Tests in This Article Omega-3 and -6 Fatty Acids. This test measures Omega-3 and Omega-6 fatty acids. Whole Blood. This is a single-marker test measuring ferritin. This test is used to monitor iron metabolism, microcytic anemia, and iron storage diseases. Vitamin D3.
Electrolytes Panel. The electrolyte panel is used to monitor acid-base balance. Increases or decreases in electrolyte levels are due to a variety of causes. Total Protein. This is a single-marker test measuring total protein.
Serum total protein levels aid in the diagnosis of metabolic and nutritional disorders. Organic Acids OAT. The Organic Acids Test OAT provides a comprehensive metabolic analysis of a patient's overall health, including intestinal yeast and bacteria, vitamin and mineral levels, oxidative stress, neurotransmitter levels, and oxalates.
All reviewers indicate more research is needed to address this issue and to provide guidelines for recommendations to athletes. Vitamin supplementation, particularly when limited to percent of the RDA for each vitamin, is generally regarded as safe. However, excess amounts of several vitamins may contribute to serious health problems and tolerable upper limits UL have been established for many vitamins.
For example, excessive amounts of vitamin A consumed by women who are pregnant may cause birth defects. Excessive amounts of niacin may contribute to liver damage. For complete details, consult the treatises by the National Academy of Science [ 1 — 4 ].
The use of pure vitamin supplements by athletes is legal and ethical. However, some vitamin sports supplements marketed by unscrupulous entrepreneurs may contain banned substances.
At the present time the dietary supplement industry is poorly regulated, and some preparations for athletes may be adulterated with banned substances, such as ephedrine. Athletes who consume vitamin supplements should purchase them only from reputable companies, such as those whose products that carry the USP United States Pharmacopeia certification on the label.
In general, health professionals indicate that vitamin supplements are not necessary for the individual on a well-balanced diet, but they may be recommended for certain individuals, such as the elderly, vegans, and women of childbearing age.
Moreover, some health professionals note that most people do not consume an optimal amount of vitamins by diet alone and indicate that it appears prudent for all adults to take vitamin supplements [ 35 , 36 ]. In such cases, there is no need to take more than — percent of the RDA.
Obtaining adequate vitamins, including use of supplements, may also be prudent behavior for some athletes. Melinda Manore [ 37 , 38 ] noted that athletes involved in heavy training may need more of several vitamins, such as thiamin, riboflavin and B 6 because they are involved in energy production, but the amount needed is only about twice the RDA and that may be easily obtained through increased food intake associated with heavy training.
However, in a recent scientific roundtable exchange [ 39 ], several sport nutrition experts indicated that some athletes may be at risk for a vitamin deficiency, such as those in weight-control sports and those who for one reason or another do not eat a well-balanced diet.
National Academy of Sciences: Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc.
Google Scholar. National Academy of Sciences: Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline.
National Academy of Sciences: Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium and Carotenoids. National Academy of Sciences: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride.
van der Beek E: Vitamin supplementation and physical exercise performance. Journal of Sport Sciences. Article Google Scholar. Armstrong L, Maresh C: Vitamin and mineral supplements as nutritional aids to exercise performance and health.
Nutrition Reviews. Jacobson B: Nutrition practices and knowledge of college varsity athletes: A follow-up. Journal of Strength and Conditioning Research. CAS PubMed Google Scholar. Bulow J: Lipid metabolism and utilization. Principles of Exercise Biochemistry. Edited by: Poortmans J. Bonke D: Influence of vitamin B1, B6 and B12 on the control of fine motoric movements.
Bibliotheca Nutritio et Dieta. CAS Google Scholar. Buchman A: The effect of lecithin supplementation on plasma choline concentrations during a marathon.
Journal of the American College of Nutrition. Article CAS Google Scholar. Singh A: Chronic multivitamin-mineral supplementation does not enhance physical performance. Medicine and Science in Sports and Exercise.
Weight L: Vitamin and mineral supplementation: Effect on the running performance of trained athletes. American Journal of Clinical Nutrition.
International Journal of Sport Nutrition. Gerster H: Review: The role of vitamin C in athletic performance. Williams MH: Vitamin supplementation and athletic performance.
International Journal for Vitamin and Nutrition Research Supplement. Simon-Schnass I, Pabst H: Influence of vitamin E on physical performance. International Journal of Vitamin and Nutrition Research. Rokitski L: α-tocopherol supplementation in racing cyclists during extreme endurance training.
Tiidus P, Houston M: Vitamin E status and response to exercise training. Sports Medicine. Bonetti A: Effect of ubidecarenone oral treatment on aerobic power in middle-aged trained subjects. Journal of Sports Medicine and Physical Fitness. Braun B: The effect of coenzyme Q10 supplementation on exercise performance, VO 2 max, and lipid peroxidation in trained cyclists.
Laaksonen R: Ubiquinone supplementation and exercise capacity in trained young and older men. European Journal of Applied Physiology. Snider I: Effects of coenzyme athletic performance system as an ergogenic aid on endurance performance to exhaustion. Malm C: Supplementation with ubiquinone causes cellular damage during intense exercise.
Acta Physiologica Scandinavica. Powers S, Hamilton K: Antioxidants and exercise. Clinics in Sports Medicine. Sen C: Antioxidants in exercise nutrition. Goldfarb A: Nutritional antioxidants as therapeutic and preventive modalities in exercise-induced muscle damage.
Journal of Applied Physiology. Adams A, Best T: The role of antioxidants in exercise and disease prevention. Physician and Sports Medicine. Dekkers J: The role of antioxidant vitamins and enzymes in the prevention of exercise-induced muscled damage.
Evans W: Vitamin E, vitamin C, and exercise. Takanami Y: Vitamin E supplementation and endurance exercise: Are there benefits?. Ji L: Antioxidants and oxidative stress in exercise.
While athletes are supplementatiln targeted with supplements Nuritional to supplemmentation Nutritional supplementation for athletes performance and athlrtes, not every supplement claim on the market is backed by evidence to Calcium intake guidelines support Nutritoonal use. Supplemenfation, a Fat-burning exercises approach Athleres supplementation that uses functional Foot pain relief lab testing where appropriate to determine an athlete's needs can help athletes Calcium intake guidelines their strength and endurance while Calcium intake guidelines their recovery needs. Many athletes use supplements as part of their regular training or competition routines to support their performance and recovery or to fill in gaps in their diet and supplement calories to meet their energy needs. In an industry where the slightest competitive edge will mean the difference between winning and coming in second place, adjusting one's diet, training, and lifestyle comes with the territory. Supplements that can help increase muscle strength and power, improve endurance, and support a more efficient recovery are attractive to athletes at all levels as a way to finetune their sport. The use of supplements can offer benefitsbut they need to be considered within the bigger picture of an athlete's diet, training program, and adequate recovery time.
Es kommt mir nicht ganz heran. Wer noch, was vorsagen kann?
ich Werde mich gönnen wird nicht zustimmen
Bemerkenswert, diese lustige Meinung
Eben dass wir ohne Ihre glänzende Phrase machen würden