What it does Yes, your daily cup of coffee can do more than jolt you awake in the morning — it may also boost your exercise performance. There are a few ideas as to why caffeine aids performance; it may preserve muscle glycogen or interact with the nervous system in a beneficial way, according to the review.

What research and experts say Research suggests caffeine is effective as a workout supplement. The Journal of the International Society of Sports Nutrition evaluated research involving caffeine in January and concluded it mainly benefits aerobic endurance when taken in doses of 3 to 6 milligrams mg per kilogram kg of body weight.

Experts caution that there are risks to taking caffeine supplements in any form, however. Too much caffeine can also lead to less-severe — but still concerning — side effects, such as insomnia , headaches, dizziness, and increased heart rate, per MedlinePlus.

If you take 10, mg in a single dose — which is 1 tablespoon of pure caffeine powder — it can be fatal. Keep a wary eye out for caffeine products mixed with ephedra, especially if you have a heart condition, hypertension , diabetes, or thyroid disease, according to Kaiser Permanente.

The combination, which may be found in weight loss and energy supplements, can increase heart rate and blood pressure. Supplementing with beta-alanine may enhance sports performance because it can prevent lactic-acid buildup generated by exercise, which contributes to soreness and fatigue.

For example, a small study published in April in the Journal of the International Society of Sports Nutrition found that beta-alanine supplements taken during a five-week strength-training program led to strength gains measured by the load the 30 study participants were able to lift, as well as the number of repetitions they were able to complete, compared with their initial baseline.

Spano is also a fan. You may not see the benefits of taking beta-alanine immediately, Spano cautions. The researchers behind the Journal of the International Society of Sports Nutrition study noted performance improvements after participants took a 4 g to 6 g supplement daily for at least two to four weeks.

Some gymgoers use the household staple in supplement form to improve performance. It can be found in powder or tablet form. According to ODS , sodium bicarbonate can reduce lactic-acid buildup from intense, explosive, or sustained exercise that can lead to exhaustion and reduced muscle force.

What research and experts say The ODS noted sodium bicarbonate could improve performance slightly during intense, short-term activities like sprinting and intermittently intense sports such as boxing. But in some people, sodium bicarbonate either provides no benefit or hinders performance.

Of course, experiencing those side effects during a race or game could impact your performance. Be sure you talk to your doctor before taking baking soda, especially if you take antacids , aspirin , benzodiazepines , flecainide , iron, ketoconazole , lithium , methenamine , methotrexate, quinidine , sulfa-containing antibiotics, tetracycline , or vitamins, says MedlinePlus.

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Front Sports Act Living. doi: Bukhari A, DiChiara A, Merrill E, et al. Dietary supplement use in US Army personnel: A mixed-methods, survey and focus-group study examining decision making and factors associated with use. J Acad Nutr Diet. Maughan R, Burke L, Dvorak J, et al. IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete.

Int J Sport Nutr Exerc Metab. Esteves G, Swinton P, Dale C, et al. Individual participant date meta-analysis provides no evidence of intervention response variation in individuals supplementing with beat-alanine.

In This Section:. Where to learn more For information about supposedly performance-enhancing supplements, the U. Enhancing sports performance may not require rocket science after all.

Author: Sports Nutritionist Nancy Clark , MS, RD, counsels both casual and competitive athletes in the Boston area Newton; References 1.

Access Member Benefits Shop Careers Exercise is Medicine. Athletes with darker pigment levels need to take more vitamin D on average, especially if they live in northern climates and spend most of their time indoors.

Trying to get enough sun as an athlete is futile, since the world is now an indoor world and modern competition schedules force athletes to become athletic vampires. Sleeping during the day because of night games and travel robs the modern professional athlete of leisure time in the sun, and taking a vitamin D supplement is now mandatory for anyone I work with.

Fish oils and other sources of omega-3s seemed to have lost momentum 10 years ago, then the company Brain Armor and the research on concussions really revitalized interest. Omega-3s were something I felt were important, but the research was very light on evidence.

Use of the Omega Index, a blood test to evaluate consumption or compliance of omega-3s, is also growing with nutritionists wanting to ensure athletes are, in fact, taking their supplement.

There are other emerging benefits with omega-3 research, like reaction time and vision, and down the road we will see how much impact there is in sport. The biggest mystery to me in sport is why caffeine seems to be forgotten all the time. Also, caffeine is not just a great stimulant—like creatine below, it should be considered a brain nutrient.

Coffee also creates a dilemma for those wanting a boost when stacking supplements, as the use of a beetroot product is negated when consumed with caffeine.

Therefore, those using beetroot products with caffeine are wasting their money. I prefer vasodilators for relaxation benefits after heavy training as they match parasympathetic activities rather than acting as boosting agents. While most athletes can get enough protein from whole food sources, powders are convenient.

Additionally, a good protein powder, even a pricey option, is still inexpensive compared to fresh meat sources. The portability of protein powders also makes them indispensable for athletes with rough schedules or recreational athletes who are pressed for time.

The only reason I own blenders is to mix proteins, as powder extracts are great for those who need more calories from trying to grow in size and practice long hours. A modern football player in college may train twice a day, and fueling those workouts can be a challenge.

Other protein powders exist, but if you have a shake two to three times a week during peak periods, that should not create food allergies as reported in the early s. In the late s, creatine was all the rage, and then over time, like most tried-and-true supplements, it was replaced—in this case, by newer options such as tart cherry juice.

Creatine is safe, effective, and very inexpensive, on average. Some speed and power athletes feel that water weight is an issue, and I agree. We use creatine during early training periods and get off it during the late spring and early summer. We have never had a cramping issue with creatine and, in fact, the research is supportive that it may actually reduce cramps.

While HOTSHOT may be a better supplement for cramping it still needs research , I find that fatigue is more of a variable than nutrition with cramping. It will never be a maximal strength product, but it adds a few extra gallons to the gas tank.

Still, doing more work and a higher quality of work will add up at the end of a season, so creatine is one of these staples that any speed and power athletes should consider, especially if they want to add muscle mass.

A mucosal test for magnesium exists, but the burden of testing that, as well as the research on magnesium being part of so many functions of the body, means supplementing makes the most sense. Most athletes think zinc is more important, but to me, magnesium seems to be more important due to the influence it has on hormones and muscle performance.

Some forms of magnesium may create a little problem with loose stools, so taking it twice a day in smaller doses is a good step. Most athletes will see ZMA available and simply take that instead of a pure magnesium option, and if that is more accessible because of NSF accreditation, that is fine.

Every female endurance athlete should take an iron supplement at least as an insurance policy, and even if you supplement, variables like gut health and inflammation may be a wild card.

Iron supplements are not exciting, but if you are low on iron, your ability to transport oxygen is impaired. One suggestion I have is to take iron with a banana and vitamin-C-rich drink. I tend to have athletes drink watermelon juice with their iron pills because one serving is enough to help with absorption, and refreshing enough that they want to drink it.

One of the most fascinating lessons I learned using probiotics with athletes is that they are catalysts for other supplements like iron. Many athletes have poor gut health , and when absorption is impaired, it compromises the entire system.

One athlete of mine struggled for years to get enough iron in his body, but only after probiotic supplementation did he restore his ferritin. Athletes who travel should consider a probiotic as the first line of defense—more than vitamin C.

The amount of vitamin C you get from a really fresh diet is enough to be healthy, as we now know the body naturally creates antioxidants internally to manage stress, and eating a really well-rounded diet and drinking the right fruit beverages will fill in the gaps.

The only herb on the list is an ancient remedy, called an adaptogen due to its ability to help users cope with stress. I am not a big fan of herbs, since they can get athletes off of a food mindset and into the world of potions and magic elixirs.

Ashwagandha is one of the supplements I caved on because I had a few athletes in pro sport that finished a season strong statistically, but needed a break mentally and physically. We supplemented with a sport product that had small amounts of ashwagandha and literally had to triple the dose to match what the scientific literature used.

The result was that a few weeks later they all were all notably fresher, happier, and sleeping like teenagers. A few months afterwards, every one of them hit records in their offseason training, even though some of their ages were approaching the other side of In the next few years, I expect an NSF adaptogen product that is affordable and has an efficacy supported by research.

Last, but not least, is the most talked-about supplement in the last year, for good reason. Gelatin has promise with joint repair, and most of the sports medicine and sports performance market is rushing to it as a savior for tendon injuries.

Keith Barr, an expert on molecular science, has been promoting gelatin recently and some skepticism exists as to how much it can really do for athletes. I am a little cautious, as tendons are more about total nutrients than gelatin and vitamin C.

What is great about gelatin is that you can add juices to it and, while most of the nutrients are lost in the mix, some athletes have found that tart cherry and other health juices make great-tasting desserts. Again, the supplement is a little early in my opinion, and we need more studies to be really sure it does the trick.

This list will likely be the same for next year unless something shows up on one or two of the supplements above that proves that they are not worth including.

Some of the best brands for creatine include 1st Phorm, Legion Athletics, and Bare Performance Nutrition. When athletes take vitamin D supplements, they also build stronger muscles. In rare cases, it leads to hypercalcemia, a toxic condition of your body having too much calcium in the blood.

You can consume more vitamin D naturally by eating more fish, eggs, and vitamin D milk. Spending time in the sun also increases your vitamin D levels. Three of the best vitamin D brands are Athletic Greens, mindbodygreen, and Peak Performance.

While there are cheaper alternatives, sticking with a trusted manufacturer is recommended. You can find vitamin D capsules at drugstores and health stores at an affordable price, but purchasing them online with a monthly subscription is best.

Tablets specifically geared towards athletes will cost more because they have additional nutrients. Many people experience iron deficiency, so taking a supplement boosts iron levels and supplies blood and oxygen to the muscles and organs.

Athletes use up iron reserves because the body loses it through sweat, menstruation, and excrement. You can get more iron by eating red meat, fish, and citrus fruits. Iron supplements should cap out at 15mg daily for women and 10mg daily for men. Three of the best iron supplement brands include Life Extension, Nature Made, and Three Arrows Nutra.

Glutamine is an amino acid stored in muscles to decrease fatigue, making it a great sports performance supplement. If you notice any of these symptoms, stop taking the supplement and see your doctor. You can take up to 45g of glutamine per day. Studies have shown taking this much for up to six weeks caused no long-term harm.

Three of the best glutamine brands are Revive MD Supplements, Transparent Labs, and Bare Performance Nutrition. Beta-alanine is an amino acid that increases endurance and decreases fatigue taken right before a workout.

It prevents lactic acid buildup and eliminates muscle burn as you exercise. There are virtually no side effects to beta-alanine. Some people have reported skin tingling, but you can lower your dose to eliminate it.

You can naturally consume beta-alanine in foods like poultry, beef, and soybeans. If you take a supplement, you can ingest 2 to 5g per day. Three top brands of beta-alanine are 1st Phorm, Legion Athletics, and Klean Athlete. The side effects of ginseng are mild, such as headaches, nausea, and insomnia.

It interacts with blood thinners, anti-inflammatories, and other herbal medications, so check with your doctor before taking it. Start with a low dose of ginseng to see how it impacts your workout. You can take up to mg per day. Play around with the dosing to see what feels right for you.

Gelatin is an unlikely supplement, but it helps build strong bones, tendons, and cartilage. So consuming gelatin helps boost your physical health. Researchers are still studying the effectiveness of this claim, but there are no negative side effects to eating gelatin.

You can eat 15g or mix 1. The top brands of gelatin for athletes include Maurten, Further Food, and Vital Proteins. Buying sports-related gelatin is more expensive than a Jello box because it contains additional nutrients.

Beetroot raises nitric oxide levels and improves blood flow and oxygen intake, making it one of the best performance-enhancing supplements. When athletes drink beetroot, they boost their physical performance and increase cardiovascular health.

It can increase your risk for kidney stones, so consult your doctor before ingesting it. You can eat one cup of beets daily or drink one cup of juice. Athletes often take twice as much before their workouts. Arginine is an amino acid that your body converts to nitric oxide.

It improves your blood flow and physical endurance. Athletes taking arginine can increase their power output without feeling exhausted too quickly. Some side effects include diarrhea and bloating. Athletes with asthma can experience breathing problems. Eating red meat, fish, and dairy can naturally increase arginine intake.

The best arginine brands are Life Extension, NOW, and One Protein. Citrulline is an amino acid that increases your blood flow.

It improves your athletic performance by sending blood to your muscles, prolonging endurance, and reducing fatigue.

There are no specific side effects of citrulline. You can take up to mg of citrulline three times a day. The best brands of citrulline are Transparent Labs, BRL Sports, and Kaged.

Tribulus Terrestris is an herb that improves circulation, benefiting your muscles and heart. It also increases testosterone levels and helps increase your muscle mass.

Side effects of this athletic supplement include insomnia and nausea. It can also interact with other medications, so check with your doctor before ingesting it. You can eat the Tribulus fruit to naturally get the benefits.

Three brands with Tribulus Terrestris supplements for speed are Sculpt Nation, Life Extension, and UMZU. Betaine is a substance extracted from beets that prevent heart failure and rehydrate cells. It keeps you from getting dehydrated, so you have increased endurance.

Side effects are minor, including diarrhea and nausea. However, it can interact with heart medications, so talk to your doctor. You should take 1. Three top betaine brands are Nutricost, Musashi, and Vitacost.

Sport probiotics improve your gut health. Even if you eat a healthy diet, they help your internal systems function smoothly. Some probiotics can help specific systems, like your respiratory tract or muscle mass. There are no health-related side effects with probiotics.

However, you might find that your stomach rumbles more, and flatulence is more frequent. Some sport probiotics brands include Athletic Greens, GoodBelly, and Sports Research. Quercetin is a phytochemical that increases endurance and aerobic capacity making it one of the best natural performance-enhancing supplements.

It also boosts your immune system, so you stay healthier and have a quick post-workout recovery. You can naturally consume quercetin in red onions, tomatoes, apples, and blueberries.

If you take a supplement, you should take up to mg per day. Consuming it along with vitamin C can increase its effectiveness.

The top quercetin brands include Life Extension, Nootropics, and Jarrow Formulas. Omega-3s are ideal for athletes because they improve muscle recovery and reduce inflammation. They increase blood flow and keep your arteries clear for improved circulation. However, if you are going to take an Omega 3, you should do so with food.

If you take a supplement, you should get at least 90 mg a day. According to some health experts, like Dr. Andrew Huberman, you should aim for to mg. The best omega-3 brands are Thorne, Momentous, and BrainMD. A pro athlete supplement is something that increases physical performance. Unnecessarily adding individual vitamins and minerals into your diet can also create imbalances within your body.

This can lead to major changes or long-term health effects. Unnecessary supplements can be potentially toxic and may reduce your body's ability to absorb other nutrients. One example comes from a report released by the U. Food and Drug Administration FDA. The report included information that some bodybuilding products posed serious health risks.

The FDA found that some products that claimed to help build muscle mass and strength illegally contained steroids or steroid-like substances that can cause series liver injury.

Many of these bodybuilding products were labeled as "dietary supplements" in stores and online. This all came to light after the FDA received hundreds of reports of adverse reactions to some supplements.

In cases like this, it can be hard for the FDA to regulate and find the sellers, especially if the products are sold only online. Retailers and websites will often change their name or relabel their products to evade authorities and scam customers, according to the FDA. The purpose of these beverages is to provide fluid, carbohydrates carbs and electrolytes during long endurance events.

These are times where energy stores are low, and water and electrolytes are lost in sweat. In these cases, sports drinks can support athletic performance and help with recovery. Sports drinks should not be the main source of fluid in your diet. They add extra calories, which can hinder weight goals.

They also have added sodium, which may be unnecessary and can contribute to high blood pressure. 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.