National Institutes of Health Office of Dietary Supplements. Vitamin D. Cannell JJ, Hollis BW, Sorenson MB, Taft TN, Anderson JJ.

Athletic performance and vitamin D. Hamilton B. Vitamin D and human skeletal muscle. Goldstein ER, Ziegenfuss T, Kalman D, et al. International society of sports nutrition position stand: Caffeine and performance. Harvard Health Publishing.

Mielgo-Ayuso J, Marques-Jiménez D, Refoyo I, Del Coso J, León-Guereño P, Calleja-González J. Effect of caffeine supplementation on sports performance based on differences between sexes: A systematic review. Cleveland Clinic.

Creatine and creatine supplements. Antonio, J. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr 18, 13 By Darla Leal Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over" lifestyle.

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Use limited data to select content. List of Partners vendors. Sports Nutrition. By Darla Leal. Darla Leal. Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over" lifestyle.

Learn about our editorial process. Recommended levels of daily protein intake for the general population 0. Very few studies have investigated the effects of prolonged protein supplementation on endurance exercise performance. A review conducted by the International Society of Sports Nutrition found that protein supplementation in the presence of adequate carbohydrate intake does not appear to improve endurance performance, but may reduce markers of muscle damage and feelings of soreness.

For individuals engaging in strenuous exercise to build and maintain muscle mass, the International Society of Sports Nutrition recommends an overall daily protein intake of 1. These three amino acids, leucine, isoleucine, and valine, are called branched-chain amino acids BCAAs.

They can be obtained from protein-rich foods such as chicken, red meat, fish , and eggs , and are also sold as dietary supplements in powdered form.

BCAAs are key components of muscle protein synthesis, [41] and research has shown that leucine in particular drives protein synthesis and suppresses protein breakdown. For example, a trial of leucine supplementation during an 8-week resistance training program did not result in increased muscle mass or strength among participants.

Another reason to be cautious of a high intake of BCAAs is its potentially negative effect on glucose metabolism and diabetes.

BCAAs, particularly leucine, can disrupt the normal action of insulin, a hormone that regulates blood glucose. In an epidemiological study composed of three large cohorts of men and women followed for up to 32 years, a higher intake of BCAAs obtained mainly from meats was associated with a higher risk of developing type 2 diabetes.

A review of the effects of chocolate milk on post-exercise recovery found that chocolate milk provided similar or superior results compared to water or other sports drinks, [48] while another review found that low-fat chocolate milk was an effective supplement to spur protein synthesis and glycogen regeneration.

Of note, many studies of chocolate milk as a post-workout supplement are sponsored by the dairy industry, which may introduce bias. Chocolate milk generally contains high amounts of added sugars and saturated fat, and is likely most useful for athletes conducting high-intensity exercise for multiple hours a day, such as professional swimmers competing in the Olympics.

However, for most individuals conducting moderate-intensity physical activity, such as an hour of jogging or bicycling, water is a healthier alternative as a post-workout beverage.

Many supplements include electrolytes, which are chemicals that conduct electricity when mixed with water, and include sodium, potassium, and calcium. Electrolytes are important for hydration and the regulation of nerve and muscle function; for example, calcium, sodium, and potassium all work together to help muscles contract properly.

However, the American College of Sports Medicine has asserted that there is little evidence of any difference in performance between those who drink beverages containing carbohydrates and electrolytes compared to those who drink plain water after exercising for less than one hour.

Learn more about sports drinks here. Workout supplements such as caffeine and creatine may be used to enhance exercise performance for high-intensity, strenuous physical activity, such as training to run a marathon or power lifting.

However, a healthy diet with adequate amounts of healthy carbohydrates , protein , and water is sufficient to fuel the body for moderate amounts of physical activity , such as an hour of jogging or bicycling.

As workout supplements are not reviewed by the FDA for safety or effectiveness, you should consult with a doctor before incorporating them into your exercise routine and discuss if there are any potential contraindications if you have existing medical conditions. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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What happens to the body during physical activity? When we exercise, our bodies use three main sources of fuel: carbohydrates , fat , and protein. Carbohydrates, which are stored in the liver and skeletal muscles in the form of glycogen, provide the most efficient source of energy during exercise.

Glycogen can be easily metabolized into glucose, which provides immediate energy to fuel the brain, nervous system, and muscles during exercise.

As glycogen stores are depleted, the body begins to break down fat to burn for fuel, especially during low- to moderate-intensity activity. In the latest stages of prolonged exercise when glycogen stores are at their lowest, the body begins to break down skeletal muscle protein for glucose production.

Physical activity can also induce muscle growth, also known as hypertrophy. Weight lifting and other resistance training exercises are commonly used to increase skeletal muscle mass, but cardiovascular exercise like running can also spur muscle growth.

Physical activity causes structural damage to muscle fibers, especially when muscles are challenged with multiple repetitions of heavy weights. A variety of factors influence how rapidly muscles grow with exercise, including the amount of weight lifted and the number of repetitions. Spotlight on protein powder Powdered protein can come from a variety of sources, including eggs , milk e.

Protein powders are dietary supplements and are not reviewed by the FDA for safety or effectiveness. They can often contain non-protein ingredients, including vitamins and minerals , thickeners, added sugars , non-caloric sweeteners , and artificial flavoring.

Casein and whey contain all essential amino acids and are easily absorbed by the body, but their speed of absorption differs. Casein, on the other hand, is not soluble in water and is digested more slowly than whey—when ingested, it forms a clotted gel in the stomach that provides a sustained slow release of amino acids into the bloodstream over several hours.

However, multiple studies have found no clear evidence that casein is more effective than any other protein source for satiety or weight loss.

It is a common alternative to milk protein for vegans or people with dairy sensitivities or allergies. Soy protein is absorbed fairly rapidly by the body, although it is not as bioavailable as animal-based proteins. One study found that soy protein promoted muscle protein synthesis significantly more than casein protein when consumed by healthy young men at rest and after leg resistance exercise, but that soy protein was inferior to whey protein in increasing muscle protein synthesis.

Pea protein is rich in eight of the nine essential amino acids; it is low in methionine, which can be obtained from other sources including rice and animal proteins. There is limited research on the effects of pea protein. One double-blind, randomized, placebo-controlled study found that men aged 18 to 35 years who ingested 50 grams of pea protein daily in combination with a resistance training program over 12 weeks experienced similar increases in muscle thickness compared to those who ingested the same amount of whey protein daily.

Hemp protein powder is derived from the seeds of the hemp plant. Although there is little research on the use of hemp protein powder as a workout supplement, it contains omega-3 fatty acids and a number of essential amino acids.

However, it is not a complete protein, as it has relatively low levels of lysine and leucine. References Council for Responsible Nutrition.

Economic Impact of the Dietary Supplement Industry. Accessed October, Grand View Research. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance.

Journal of the Academy of Nutrition and Dietetics. Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jäger R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M. Journal of the International Society of Sports Nutrition.

Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B. International society of sports nutrition position stand: Beta-Alanine.

Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis.

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.

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.

Caffeine Powder Poses Deadly Risks. The New York Times. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.

Volek JS, Rawson ES. Scientific basis and practical aspects of creatine supplementation for athletes. Rawson ES, Persky AM. Mechanisms of muscular adaptations to creatine supplementation. International SportMed Journal.

Kreider, R. Effects of creatine supplementation on performance and training adaptations. Francaux M, Poortmans JR. Effects of training and creatine supplement on muscle strength and body mass. European journal of applied physiology and occupational physiology.

Jagim AR, Stecker RA, Harty PS, Erickson JL, Kerksick CM. Safety of creatine supplementation in active adolescents and youth: A brief review. Frontiers in nutrition. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J.

International Society of Sports Nutrition position stand: creatine supplementation and exercise. Kreider RB, Wilborn CD, Taylor L, Campbell B, Almada AL, Collins R, Cooke M, Earnest CP, Greenwood M, Kalman DS, Kerksick CM.

Journal of the international society of sports nutrition. Rodriguez NR, DiMarco NM, Langley S. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association. American college of sports medicine joint position statement.

nutrition and athletic performance. Medicine and science in sports and exercise. Burke LM, van Loon LJ, Hawley JA. Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology. Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes.

Nutrition reviews. National Academies of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids Macronutrients.

Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE. International society of sports nutrition position stand: protein and exercise. Hoffman JR, Falvo MJ.

Protein—which is best?. Haug A, Høstmark AT, Harstad OM. Bovine milk in human nutrition—a review. Lipids in health and disease. Wilson J, Wilson GJ. Contemporary issues in protein requirements and consumption for resistance trained athletes.

Dangin M, Boirie Y, Guillet C, Beaufrère B. Influence of the protein digestion rate on protein turnover in young and elderly subjects.

The Journal of nutrition. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proceedings of the national academy of sciences.

Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. Journal of applied physiology. Cribb PJ, Williams AD, Carey MF, Hayes A.

The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine. Tipton KD, Elliott TA, Cree MG, Wolf SE, Sanford AP, Wolfe RR. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise.

Bendtsen LQ, Lorenzen JK, Bendsen NT, Rasmussen C, Astrup A. Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: a review of the evidence from controlled clinical trials.

Advances in nutrition. Bendtsen LQ, Lorenzen JK, Gomes S, Liaset B, Holst JJ, Ritz C, Reitelseder S, Sjödin A, Astrup A. Effects of hydrolysed casein, intact casein and intact whey protein on energy expenditure and appetite regulation: a randomised, controlled, cross-over study.

British journal of nutrition. Phillips SM, Tang JE, Moore DR. The role of milk-and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons.

Journal of the American College of Nutrition. Babault N, Païzis C, Deley G, Guérin-Deremaux L, Saniez MH, Lefranc-Millot C, Allaert FA. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs.

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.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Vitamins and supplements for athletes. Medically reviewed by Miho Hatanaka, RDN, L. B vitamins Iron Calcium and vitamin D Coenzyme Q10 Creatine Ashwagandha Summary.

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Was this helpful? B vitamins. 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.

Beet juice might improve athletic performance because the body converts some of this nitrate to nitric oxide, which expands blood vessels. This blood vessel expansion increases blood flow and the delivery of oxygen and nutrients to exercising muscle.

The expanded blood vessels also speed up the removal of waste products that cause muscle fatigue. Beet juice is more likely to improve the performance of recreational exercisers than highly trained athletes.

The usual approach in studies is for participants to drink 2 cups of beet juice about 2. Drinking moderate amounts of beet juice is safe, but it can turn your urine pink or red.

Beta-alanine Beta-alanine is an amino acid in foods such as meat, poultry, and fish. People get up to about 1 gram a day of beta-alanine, depending on their diet. Your body uses beta-alanine to make carnosine in skeletal muscles.

When you exercise intensely for several minutes, your muscles produce lactic acid, which reduces muscular force and causes tiredness. Carnosine reduces the buildup of lactic acid. Beta-alanine supplements increase muscle carnosine levels by different amounts, depending on the person.

Some, but not all, studies have shown that beta-alanine produces small performance improvements in swimming and team sports, like hockey and football, that require high-intensity, intermittent effort over short periods. In most studies, participants took 1.

Taking milligrams or more beta-alanine can cause moderate to severe paresthesia, a tingling, prickling, or burning sensation in your face, neck, back of the hands, and upper trunk. This effect can last 60 to 90 minutes but is not considered serious or harmful.

Taking divided doses or a sustained-release form of beta-alanine can reduce or eliminate this paresthesia. Bottom Line Sports-medicine experts disagree on the value of taking beta-alanine supplements to enhance performance in high-intensity, intermittent activities.

The International Society of Sports Nutrition recommends that if you are healthy and want to try beta-alanine supplements, take a daily loading dose of 4 to 6 grams per day in divided doses with meals for at least 2 weeks to see if it helps.

Bottom Line : Sports-medicine experts disagree on the value of taking beta-alanine supplements to enhance performance in high-intensity, intermittent activities. Beta-hydroxy-beta-methylbutyrate HMB. Beta-hydroxy-beta-methylbutyrate HMB Your body converts a small amount of leucine, one of the amino acids in foods and protein powders, to HMB.

Your liver then converts the HMB into another compound that experts think helps muscle cells restore their structure and function after exercise.

HMB also helps build protein in muscle and reduces muscle-protein breakdown. The International Society of Sports Nutrition recommends that if you are a healthy adult who wants to try HMB supplements, you should take 3 grams per day in three equal servings of 1 gram for at least 2 weeks to see if it helps.

HMB comes in two forms: one with calcium and one without. A dose of 3 grams of the type with calcium supplies about milligrams of calcium. Betaine Your body makes betaine, and it is also found in foods such as beets, spinach, and whole-grain bread. You get about to milligrams a day of betaine when you eat a nutritious diet.

Only a few, mostly small, studies have evaluated betaine as a performance supplement. Most of these studies examined the use of betaine supplements to improve strength and power performance in bodybuilders.

The studies found either no performance improvements or only modest ones. Participants in these studies took 2 to 5 grams a day of betaine for up to 15 days. Branched-chain amino acids BCAAs. Branched-chain amino acids BCAAs The amino acids leucine, isoleucine, and valine are known as BCAAs.

Animal foods, like meat, fish, and milk, contain BCAAs. Your muscles can use these three amino acids to provide energy during exercise.

Leucine might also help build muscle. A nutritious diet with enough protein can easily provide 10 to 20 grams a day of the BCAAs. Taking up to another 20 grams a day of BCAAs in supplements seems to be safe. Eating foods containing protein automatically increases your intake of BCAAs.

Caffeine Caffeine is a stimulant in beverages like coffee, tea, and energy drinks and in herbs such as guarana and kola nut. Caffeine is also added to some dietary supplements. Moderate amounts of caffeine might increase your energy levels and reduce fatigue for several hours.

Caffeine might improve endurance, strength, and power in team sports. People have different responses to caffeine. The usual dose of caffeine to aid performance is 2 to 6 milligrams per kilogram of body weight, or about to mg caffeine for a pound person.

By comparison, a cup of coffee has about 85 to milligrams of caffeine. Caffeine intakes of up to to milligrams a day seem safe in adults. Teenagers should limit their caffeine intake to no more than milligrams a day.

Taking milligrams or more a day can reduce rather than improve physical performance, disturb sleep, and cause irritability and anxiety.

Taking 10, milligrams or more in a single dose one tablespoon of pure caffeine powder can be fatal. Bottom Line Sports-medicine experts agree that caffeine can help you exercise at the same intensity level for longer and reduce feelings of fatigue.

They suggest taking 2 to 6 milligrams per kilogram of body weight 15 to 60 minutes before you exercise. The National Collegiate Athletic Association and International Olympic Committee limit the amount of caffeine that athletes can take before a competition. Bottom Line : Sports-medicine experts agree that caffeine can help you exercise at the same intensity level for longer and reduce feelings of fatigue.

Citrulline Citrulline is an amino acid that your body produces; it is also present in some foods. Your kidneys convert most citrulline into another amino acid, arginine.

Your body then transforms the arginine into nitric oxide, which expands blood vessels. This expansion increases blood flow and the delivery of oxygen and nutrients to exercising muscles and speeds up the removal of waste products that cause muscle fatigue.

The research on citrulline as a performance supplement is limited. A few studies find that citrulline might help improve, hinder, or have no effect on performance. In these studies, participants took up to 9 grams of citrulline for 1 day or 6 grams per day for up to 16 days.

Some users have reported that it can cause stomach discomfort. Creatine Creatine is a compound that is stored in your muscles and supplies them with energy. Your body produces some creatine about 1 gram a day , and you get some creatine from eating animal-based foods, such as beef and salmon about milligrams in a 4-ounce serving.

However, it is only when you take much larger amounts of creatine from dietary supplements that it might improve certain types of performance. Creatine supplements can increase strength, power, and the ability to contract muscles for maximum effort, but the extent of performance improvements from creatine supplements differs among individuals.

Use of creatine supplements for several weeks or months can help with training. Overall, creatine enhances performance during repeated short bursts of intense, intermittent activity lasting up to about 2.

Creatine seems to have little value for endurance activities, such as distance running, cycling, or swimming. Creatine is safe for healthy adults to take for several weeks or months. It also seems safe for long-term use over several years.

Creatine usually causes some weight gain because it increases water retention. Rare individual reactions to creatine include some muscle stiffness and cramps as well as GI distress. Bottom Line Sports-medicine experts agree that creatine supplements can improve performance in activities that involve intense effort followed by short recovery periods.

It can also be valuable in training for certain athletic competitions. In studies, people often took a loading dose of about 20 grams per day of creatine in four equal portions for 5 to 7 days and then 3 to 5 grams a day.

Creatine monohydrate is the most widely used and studied form of creatine in supplements. Bottom Line : Sports-medicine experts agree that creatine supplements can improve performance in activities that involve intense effort followed by short recovery periods.

Deer antler velvet. Deer antler velvet Deer antler velvet supplements are made from the antlers of deer or elk before the antlers turn into bone. Deer antlers might contain growth factors that could promote muscle growth. The few published studies have found no benefit from taking the supplement.

Dehydroepiandrosterone DHEA. Dehydroepiandrosterone DHEA DHEA is a steroid hormone produced by the adrenal glands. Your body converts some DHEA into testosterone, the male hormone that enhances muscle size and strength.

The few published studies all in men have found no benefit from taking the supplement. Two small studies in men found no side effects, but in women, taking DHEA supplements for months can increase testosterone levels, which can cause acne and facial hair growth.

The National Collegiate Athletic Association and the World Anti-Doping Agency prohibit the use of DHEA in athletic competitions.

Ginseng Ginseng is the root of a plant used for thousands of years in traditional Chinese medicine. Some experts believe that Panax also known as Chinese, Korean, Japanese, or American ginseng might improve stamina and vitality.

Siberian or Russian ginseng has been used to fight fatigue and strengthen the immune system. Several small studies have examined whether Panax or Siberian ginseng supplements can improve performance. This research provides little evidence that various doses and preparations of these supplements improve performance in athletes or recreational exercisers.

Both Panax and Siberian ginseng seem to be safe. However, ginseng supplements can cause headaches or GI effects and disturb sleep. Glutamine Glutamine is an amino acid that your body uses to produce energy.

Adults consume about 3 to 6 grams a day from protein-containing foods such as meat, poultry, fish, eggs, dairy products, and legumes. Your body also makes some glutamine, mainly from BCAAs. Only a few studies have examined the use of glutamine supplements for improving performance in strengthening and muscle-building exercises like bodybuilding and for recovering from these exercises for example, by reducing muscle soreness.

Glutamine has either no effect or provides only a small benefit. Iron Iron is a mineral that delivers oxygen to muscles and tissues throughout your body.

Cells also need iron to turn food into energy. Iron deficiency, especially with anemia, limits your ability to exercise and be active because it makes you tired and reduces your performance. The recommended amount of iron to get each day is 11 milligrams for teenage boys, 15 milligrams for teenage girls, 8 milligrams for men to age 50, 18 milligrams for women to age 50, and 8 milligrams for older adults of both sexes.

Recommended amounts are even higher for athletes, vegetarians, and vegans. Teenage girls and premenopausal women have the greatest risk of not getting enough iron from their diets.

For people with iron deficiency anemia, taking an iron supplement will probably improve performance in both strength and endurance activities.

Taking less than 45 milligrams of iron in a supplement is safe for teenagers and adults. Higher doses can cause upset stomach, constipation, nausea, abdominal pain, vomiting, and fainting. However, doctors sometimes prescribe large amounts of iron for a short time to treat iron-deficiency anemia.

Bottom Line Taking enough iron in supplements to treat iron-deficiency anemia improves exercise capacity, but a healthcare provider should diagnose this condition before you start taking iron supplements. If you want to improve your athletic performance, you should eat a healthy diet containing foods rich in iron, such as lean meats, seafood, poultry, beans, nuts, and raisins.

If needed, an iron-containing dietary supplement can help you get the recommended amount of iron. Bottom Line : Taking enough iron in supplements to treat iron-deficiency anemia improves exercise capacity, but a healthcare provider should diagnose this condition before you start taking iron supplements.

Protein Protein helps to build, maintain, and repair your muscles. Protein is made from amino acids. Your body makes some amino acids but needs to get others known as essential amino acids [EAAs] from food.

Animal foods like meat, poultry, fish, eggs, and dairy products contain all of the EAAs. Plant foods like grains and legumes contain different EAAs, so eating a diet containing different types of plant-based foods is one way to get all EAAs.

Most protein powders and drinks contain whey, a protein in milk that provides all the EAAs. Adequate protein in your diet provides the EAAs necessary for making muscle proteins and reduces the breakdown of proteins in your muscles. Athletes need about 0.

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