Performance enhancing supplements -
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Sim is with the School of Medical and Health Sciences, Edith Cowan University, Joondalup, Western Australia, Australia. Burke is with the Australian Institute of Sport, Bruce, Australia; and with the Mary MacKillop Institute for Health Research, Australian Catholic University, Melbourne, Australia.
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in International Journal of Sport Nutrition and Exercise Metabolism. Peter Peeling Peter Peeling The University of Western Australia Western Australian Institute of Sport Search for other papers by Peter Peeling in Current site Google Scholar PubMed Close.
Martyn J. Binnie Martyn J. Binnie The University of Western Australia Western Australian Institute of Sport Search for other papers by Martyn J.
Binnie in Current site Google Scholar PubMed Close. Paul S. Goods Paul S. Goods Western Australian Institute of Sport Search for other papers by Paul S. Goods in Current site Google Scholar PubMed Close.
Marc Sim Marc Sim Edith Cowan University Search for other papers by Marc Sim in Current site Google Scholar PubMed Close. Louise M. Burke Louise M. Burke Australian Institute of Sport Australian Catholic University Search for other papers by Louise M. Burke in Current site Google Scholar PubMed Close.
In Print: Volume Issue 2. Page Range: — Open access. Get Citation Alerts. Download PDF. Abstract Full Text PDF Author Notes. Established Performance Supplements There is robust evidence that the following supplements can enhance sports performance when used according to established protocols.
Caffeine Caffeine, a stimulant that is ubiquitously consumed in the diets of most adults, has well-established benefits for athletic performance. Endurance performance Caffeine supplementation is known to improve endurance capacity during time to fatigue exercise tasks—for instance, during activities such as treadmill running to exhaustion French et al.
Short-term, supramaximal, and repeated sprint tasks The effects of caffeine on short-term, supramaximal, and repeated sprint tasks have been less well studied.
Creatine Creatine is another widely-researched supplement, with creatine monohydrate CM being the most common form used to supplement dietary intake from meats. Nitrate Dietary nitrate NO 3 — is a popular supplement initially found to improve oxygen uptake VO 2 kinetics during prolonged submaximal exercise Bailey et al.
Beta-Alanine Beta-alanine is the rate-limiting precursor to carnosine, an endogenous intracellular muscle buffer, and one of the immediate defenses against the accumulation of protons in the contracting musculature during exercise Lancha Junior et al.
Sodium Bicarbonate Ingestion of sodium bicarbonate NaHCO 3 is proposed to enhance high-intensity exercise performance as an extracellular blood buffer; however, the mechanisms of action are complex Siegler et al. Equivocal Performance Supplements The following supplements are also used by athletes; however, the evidence-base for their potential to enhance athletic performance is less clear.
Sodium Citrate Similar to NaHCO 3 , sodium citrate acts as a blood buffer by increasing pH in the extracellular environment, and increasing the gradient between the blood and the active muscle.
Phosphates Numerous hypotheses have been proposed to support the potential benefits of phosphate supplementation on athletic performance see Buck et al. Developing Performance Supplements This section covers supplements which are emerging in both their popularity and the evidence base for athletic performance benefits.
Concluding Remarks This review summarizes the evidence for a number of commonly-used supplements, ingested with the aim of enhancing athletic performance.
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Powered by: PubFactory. But research shows that only a few supplements have proven benefits for athletes. Sports supplements are considered dietary supplements. Dietary supplements are products taken by mouth to support the diet.
Dietary supplements do not need U. Food and Drug Administration FDA approval before they are sold. Companies that make supplements are supposed to follow the FDA's current good manufacturing practices to ensure quality and safety of their product. But this doesn't always happen and some supplements may contain drugs or additives not listed on the label.
Creatine pronounced: KREE-eh-teen is a substance made in the body. It is involved in making energy for muscle contractions. Man-made creatine is sold as a powder or pill and in energy bars and drink mixes.
Studies show that it can help athletes who do sports that have short bursts of intense exercise with short recovery times such as sprinting and powerlifting. Few studies have looked at the long-term safety of creatine use by teens. Some research shows that it can harm the kidneys.
Doctors usually recommend it be used only by athletes over 18 years old. Amino acids, the building blocks of proteins, help build muscle. Amino acids used as supplements include glutathione, cysteine, arginine, leucine, glutamine, and citrulline.
They're usually sold as a pill or powder. Ads for amino acid supplements say they improve endurance, lower protein breakdown, and reduce soreness from exercise. But most studies do not show benefits to taking amino acid supplements. Some amino acid supplements may cause serious side effects.
There aren't enough long-term studies to know if amino acid supplements are safe for teens. Most protein supplements are made of the proteins casein and whey. The supplements usually come as powders that can be mixed with water, milk, milk substitute, or other liquid.
For more information on banned and dangerous performance-enhancing substances, check out the National Collegiate Athletic Association NCAA list of banned substances. Many performance-enhancing supplements offer safe options for improving athletic performance.
Branched-chain amino acids , or BCAAs, include leucine, isoleucine, and valine. These three essential amino acids have a unique, branched chemical structure that allows the mitochondria in skeletal muscle tissue to metabolize them.
BCAAs can provide energy during exercise when metabolized, possibly providing greater strength and muscle mass gains from training. With no reported adverse effects for doses of up to 20 grams per day for up to six weeks, BCAAs fall under the category of safe and legal performance-enhancing supplements.
In addition, Ingredient Optimized options such as ioBCAA offer increased bioavailability of each of the three essential amino acids to ensure you receive the best possible benefits.
Protein is one of the most common performance-enhancing supplements among athletes and non-athletes alike. Protein assists with building, maintaining, and repairing muscle tissue, and it has been proven effective in numerous clinical trials. A quality protein supplement can optimize muscle training response during and after exercise.
There are no adverse effects or safety concerns reported at daily recommended intakes for athletes of up to 2 grams of protein per kilogram of body weight one kilogram equals 2. These products have been scientifically proven to offer better bioavailability than non-optimized protein supplements, ensuring you see results and are not wasting your money.
Creatine is a widely-used, thoroughly studied dietary supplement for sports performance. It can help supply energy to your muscles for short-term, anaerobic activities, such as HIIT, weight training, and circuit training.
Aside from supplementation, creatine is obtained in small amounts from food and produced by your body. Creatine supplementation may help you increase power and strength from full effort muscle contractions.
It can also help your body adapt to athlete training regimens over time. It should be noted, however, that creatine does significantly enhance performance in endurance activities.
Typical doses of up to 20 grams per day for up to seven days or grams for up to 12 weeks show minimal safety concerns. Adverse effects are most likely to include weight gain caused by water retention, not fat accumulation , muscle cramps, muscle stiffness, and nausea.
Creatine monohydrate is the most widely used and well-researched form of creatine, but it also comes in creatine anhydrous, which contains more creatine by weight.
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