More athletes are turning to supplements to boost their performance. About 40-59% of athletes use them, based on their sport and level of competition1. But not all supplements live up to their claims. Using tests from functional medicine labs can help athletes find the right supplements for better strength, endurance, and recovery.
Key Takeaways
- The global pre-workout supplement market is projected to nearly double in size by 2027.
- Creatine supplementation has been shown to enhance exercise capacity and training adaptations.
- Caffeine and beta-alanine can improve high-intensity exercise performance.
- Protein is essential for muscle repair and growth after physical activity.
- Omega-3 fatty acids from fish oil can support a healthy inflammation response.
Why Athletes Use Supplements
Athletes often use supplements to boost their performance and aid in recovery2. In sports, every little advantage can be huge. Supplements help with muscle strength, endurance, and quick recovery2.
A survey showed 66% of 1,248 college students used supplements for muscle strength, better performance, and more endurance2. In colleges, the top supplements were protein products, energy drinks, creatine, amino acids, and multivitamins with caffeine2.
Supplement use has grown a lot in 30 years, showing people’s interest3. But, not all supplements are good for you4. Some can even be dangerous, like bodybuilding products with steroids4.
A good diet and enough water are key for athletes4. Supplements help, but they shouldn’t replace a healthy diet4. For long events, athletes might need more carbs and electrolytes4.
Supplements help athletes get ahead, recover faster, and fill diet gaps2. But, athletes should be careful and talk to experts before using them4.
Creatine: The Powerhouse for Muscle Endurance
Creatine is a popular supplement among athletes and fitness lovers. It helps make ATP, the main energy source in muscles5. Taking creatine can boost muscle creatine levels by up to 40%, improving muscle endurance and performance in intense workouts5.
How Creatine Works
Creatine increases phosphocreatine levels, which stores energy. When muscles need quick energy, like in weightlifting or sprinting, phosphocreatine gets used up fast. Creatine supplements help refill these stores, making muscle contractions stronger and delaying fatigue5.
Benefits and Dosage
Creatine does more than just help with muscle endurance. It can also increase muscle mass, boost strength, and aid in recovery after intense workouts5. The usual dose is 20 grams a day for the first week, then 3-5 grams daily after that5. But, not everyone sees the same benefits, with about 20-30% not noticing a difference5.
Creatine is a top choice for athletes and those who are active. It helps with muscle endurance, power, and recovery. Knowing how it works and the right dose can help fitness fans use it to reach their goals.
Protein Powders: Fueling Muscle Repair and Growth
Athletes looking to boost their performance find protein powders very helpful. These supplements are packed with amino acids, which are key for fixing and growing muscles. Whey protein is great because it gets into your body fast. Athletes should aim for 20-30 grams of it after working out, depending on their needs6.
There are many types of protein powders, like plant-based options like pea or soy protein. These are good for those who don’t eat dairy or follow a vegan diet. Protein powders help with weight control and can be added to many foods and snacks6.
Choosing the right protein powder is important for athletes. They should think about their nutritional needs, what they like to eat, and what they want to achieve in their fitness goals. Picking the best supplement helps athletes get the nutrients they need for top performance7.
“Proper nutrition, including the right protein supplements, is essential for athletes to support muscle recovery, growth, and overall performance.”
BCAAs: Supporting Muscle Recovery
For athletes looking to boost their performance and speed up muscle recovery, branched-chain amino acids (BCAAs) are a great choice. These amino acids, made up of leucine, isoleucine, and valine, are key for building muscle proteins. They help with muscle protein synthesis8.
Studies show that taking BCAAs can help athletes a lot. They help with muscle growth, improve fitness, and aid in recovery after working out8. Since the body can’t make BCAAs on its own, getting them from food or supplements is important8.
Benefits of BCAAs
- Reduce muscle soreness and fatigue after exercise9
- Prevent muscle breakdown and support muscle recovery9
- Contribute to energy production during exercise, helping to prevent muscle fatigue and degradation9
- Enhance immune function and overall well-being9
There are many good BCAA supplements out there. Transparent Labs BCAA Glutamine gives you 8g of BCAAs per scoop, plus glutamine and coconut water for muscle recovery8. Xwerks Motion is for endurance athletes, offering 3g of BCAAs per scoop, along with cluster dextrin and electrolytes for energy and endurance8. Jacked Factory BCAA Fermented has a great taste and 6g of BCAAs per scoop, helping with muscle recovery8. Nutricost BCAA Capsules are easy to take, giving you 1g of BCAAs with two capsules8.
BCAA supplements come at different prices, from $1.33 per serving for Transparent Labs to $1.97 for Xwerks Motion and $0.83 for Jacked Factory8. Transparent Labs BCAA Glutamine is the top choice because of its great mix of ingredients and third-party testing, getting a 4.6 out of 5 rating from users8.
“BCAAs are essential for athletes to support muscle growth, recovery, and performance. Incorporating a high-quality BCAA supplement into your routine can be a game-changer.”
Glutamine: Enhancing Muscle Recovery and Immune Function
Glutamine is a key amino acid for athletes. It helps with recovery and overall health. When athletes exercise hard, they lose glutamine, which can hurt their immune system and slow down muscle healing10. Taking glutamine supplements can fix this, helping athletes recover faster and stay healthy10. It also keeps the gut healthy, which is important for absorbing nutrients and staying well10.
Studies show that glutamine supplements are great for athletes10. They help reduce muscle weakness and soreness after hard workouts10. They also help athletes recover faster from long, tough exercises10. Glutamine helps muscles grow and strengthens muscles in older women who exercise10.
Glutamine does more than just help muscles. It also helps control blood sugar and keeps the body balanced in older women who exercise10. It’s very important for people with cancer, with studies showing it works well10. As a sports supplement, glutamine boosts performance, body shape, and immune health10.
Glutamine is key for athletes to perform better and recover faster. It helps reduce tiredness and affects blood and immune factors in young athletes during intense rowing10. It also lessens muscle soreness and damage after exercise10. Taking glutamine after exercise helps muscles recover and boosts immune health10.
Glutamine is not just for athletes. It affects people going through surgery or stress, and it’s studied for its role in fighting infections and healing11. It’s also looked at for its effects on the immune system and in treating serious illnesses11.
Research clearly shows glutamine supplements are good for athletes and those who work out. They refill glutamine levels, speed up muscle recovery, and boost immune health1011.
| Benefit | Evidence |
|---|---|
| Enhances muscle recovery | Glutamine supplementation can attenuate strength loss and muscle soreness after eccentric exercise10. |
| Supports immune function | Glutamine may modify immunodepression observed after prolonged, exhaustive exercise10. |
| Improves protein synthesis | Glutamine concentration positively correlates with protein synthesis rates in skeletal muscles10. |
| Enhances strength and power | Glutamine supplementation enhances strength and power of knee muscles in exercising elderly women10. |
| Improves glycemic control and redox balance | Glutamine supplementation can improve glycemic control and plasma redox balance in exercising elderly women10. |
“Glutamine has been recognized as an indispensable nutrient in oncology, with both experimental and clinical evidence supporting its efficacy.”10
In conclusion, glutamine is a key supplement for athletes and those who work out. It helps with muscle recovery, immune health, and overall well-being. The science backs up its use in fitness plans.
Shilajit: Harnessing Ancient Wisdom for Optimal Performance
Shilajit is a powerful resin from the Himalayas, known for its health benefits in Ayurvedic medicine12. It helps the body handle stress and boosts resilience and performance12.
Shilajit boosts energy and helps athletes perform better12. It also fights inflammation and helps with recovery after exercise13.
Shilajit’s Benefits
- Shilajit has been used for over 3,000 years in Ayurvedic medicine, showing its lasting value12.
- It has over 84 minerals and fulvic acid, which helps the body absorb nutrients better1213.
- Studies show it can improve physical performance by increasing energy at the cell level12.
- It can also boost testosterone in men, helping with libido and sexual health12.
- Experts suggest taking 300 to 500 mg daily for best results12.
- It helps improve sperm quality and motility, which can boost male fertility13.
- It supports heart health by keeping blood pressure and cholesterol in check13.
- Its antioxidants protect the skin and help with anti-aging13.
- It reduces inflammation, helping with conditions like allergies13.
- Shilajit is full of minerals and fulvic acid, improving nutrient absorption13.
Shilajit is a great natural supplement for athletes and anyone wanting to improve their health. It uses ancient Ayurvedic wisdom to boost endurance, recovery, and overall well-being.
Boswellia: Nature’s Support for Enhanced Performance
Boswellia, also known as Indian frankincense, has been used for centuries in traditional medicine. It’s known for its strong anti-inflammatory and pain-relieving effects14. This supplement is great for athletes who do a lot of jumping or running because it helps with joint flexibility and strength14. It also helps athletes recover faster from workouts by reducing inflammation15.
Boswellia works by lowering inflammation in the body, helping athletes heal faster and stay in top shape15. It’s been used to help with conditions like arthritis and Crohn’s disease, making it a key supplement for athletes15.
Studies show that boswellia is safe and effective for athletes15. It can help reduce pain and improve movement in people with osteoarthritis15.
If you’re an athlete or love to stay active, adding boswellia to your supplements could really help14. This ancient plant can help you perform better and recover faster14.
| Brand | Boswellia Dosage | Supply Duration |
|---|---|---|
| Nutricost Boswellia Extract | 1,200 mg per serving | – |
| Double Wood Supplements Boswellia Serrata | – | 4 months |
| Utzy Naturals Inflavinol | – | 30 days |
| Zazzee Boswellia 10:1 Extract | – | 6 months |
| Vimerson Health Boswellia Supplement | – | 2-3 weeks to notice effects |
| Piping Rock Boswellia Extract Capsules | 65% boswellic acid | – |
“Boswellia extracts may present a promising option for the treatment of osteoarthritis and may relieve pain better than placebo and ibuprofen according to a systematic review.”15
Pine Bark Extract: Nature’s Performance Booster
Pine bark extract comes from the maritime pine tree (Pinus pinaster). It’s a natural supplement for athletes wanting to boost their performance and health16. This extract is full of antioxidants called proanthocyanidins. These can fight oxidative stress, lessen inflammation, and help athletes recover faster17.
Benefits of Pine Bark Extract
Pine bark extract helps improve blood flow and circulation, which is great for athletes16. It can make blood vessels expand and increase blood flow to muscles while exercising. This could help athletes perform better and last longer17. Plus, its antioxidants and anti-inflammatory effects are good for athletes who want to lessen muscle pain and recover quicker16.
Research has looked into pine bark extract for treating various health issues like chronic heart disease, diabetes, asthma, COPD, arthritis, and more16. Even though more studies are needed, the current findings show it could be a natural way for athletes to fight oxidative stress, improve blood flow, and support their performance and recovery16.
Pine bark extract is safe when taken as directed, with few risks seen in most people16. Still, it’s wise to talk to a healthcare provider before starting it, especially if you’re pregnant, older, have a weakened immune system, or take other medications that might interact with it16.
Best Supplements for Fitness
Top fitness supplements can greatly improve an athlete’s performance. They help with muscle endurance, repair, recovery, and energy18. Here are some of the best supplements for those who love fitness:
- Creatine – Boosts muscle energy and strength, especially with resistance training or high-intensity workouts18.
- Protein Powders – Help increase protein production after exercise, aiding in muscle recovery18.
- BCAAs – Support energy, muscle function, and muscle health18.
- Glutamine – Helps fight fatigue and stress, supports muscle health, and protects against inflammation18.
- Shilajit – An ancient supplement that boosts energy and supports athletic performance18.
- Boswellia – Helps reduce inflammation and support joint health for better performance18.
- Pine Bark Extract – Improves endurance, reduces fatigue, and helps with recovery18.
When used with a balanced diet and proper training, these supplements can help athletes reach their best performance18. It’s important to pick high-quality supplements that fit your needs and fitness level.
| Supplement | Benefits | Recommended Dosage |
|---|---|---|
| Creatine | Enhances muscle strength and endurance | 3-5 grams per day |
| Protein Powder | Supports muscle growth and recovery | 0.5-0.9 grams per pound of body weight |
| BCAAs | Fuels muscle, reduces fatigue, and supports recovery | 0.53 grams per kilogram of body weight per day |
| Glutamine | Fights fatigue and supports immune function | 5-10 grams per day |
Adding these supplements to your routine can take your athletic performance to the next level and help you reach your fitness goals181920.
Conclusion
Dietary supplements can help athletes improve their performance and recovery. But, it’s key to use them wisely, as not all claims are proven by science21. A balanced diet, enough water, and good recovery are vital. Supplements should add to these, not replace them.
Knowing the good and bad of different supplements helps athletes make smart choices for their fitness2223. This article highlights the need for doctor advice, sticking to the right amounts, and seeing supplements as part of a full fitness plan.
In summary, fitness supplements have many options, but the best way to perform at your best is with a careful, science-based approach. This means focusing on long-term health and lasting results. By thinking about the advice given here, athletes can pick the right supplements for their fitness goals and health.
FAQ
What are the top fitness supplements recommended for athletes?
Why do athletes use supplements?
How does creatine work and what are its benefits for athletes?
What are the benefits of protein powders for athletes?
What are the benefits of BCAAs for athletes?
How can glutamine benefit athletes?
What are the potential benefits of shilajit for athletes?
How can boswellia benefit athletes?
What are the potential benefits of pine bark extract for athletes?
Source Links
- https://nutritionsource.hsph.harvard.edu/workout-supplements/ – Workout Supplements
- https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/ – Office of Dietary Supplements – Dietary Supplements for Exercise and Athletic Performance
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10609987/ – Role of Nutritional Supplements in Sport, Exercise and Health
- https://health.ucdavis.edu/blog/cultivating-health/the-truth-about-supplements-for-athletes-and-whether-you-should-be-using-them/2023/05 – The truth about supplements for athletes and whether you should be using them
- https://www.healthline.com/nutrition/supplements-for-muscle-gain – The Best Supplements for Muscle Growth
- https://www.menshealth.com/nutrition/g38883476/best-supplements-for-muscle-growth/ – The Best Supplements for Muscle Growth, According to a Registered Dietitian
- https://www.muscleandfitness.com/supplements/best-protein-powders-for-building-muscle/ – 5 Best Protein Powders For Building Muscle That Actually Work – Muscle & Fitness
- https://fortune.com/recommends/health/best-bcaa/ – 10 Best BCAA Supplements in 2024 | Fortune Recommends Health
- https://www.camelbak.com/blog-benefits-branched-chained-amino-acid-supplements.html?srsltid=AfmBOorY_3Na9yyxXJJjKZi40i8v9iXs0-XG9PmtPa3PKh8lo-5a1akd – Benefits of Branched-Chain Amino Acid Supplements for Post-Workout Recovery
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8234492/ – Effect of Glutamine Supplementation on Muscular Damage Biomarkers in Professional Basketball Players
- https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1172342/full – Frontiers | L-Glutamine is better for treatment than prevention in exhaustive exercise
- https://organimaxx.com/blogs/news/shilajit-supplements-harnessing-ancient-wisdom-for-modern-vitality – Shilajit Supplements: Harnessing Ancient Wisdom for Modern Vitality
- https://www.burmanshealthshop.com/blog/unlocking-the-health-benefits-of-shilajit-for-men/?srsltid=AfmBOoouH-t_MJSNgtYgSuIBpAgb1pnjhhLz2WQEbg3JvQNu347TeqdH – Unlocking the Health Benefits of Shilajit for Men
- https://www.buoyhealth.com/supplements/best-boswellia-supplement – Top 10 Best Boswellia Supplements | Buoy
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9558225/ – Boswellia for osteoarthritis
- https://www.healthline.com/nutrition/pine-bark-extract – Pine Bark Extract: Uses, Benefits, and Side Effects
- https://proksham.com/nutrition/top-10-supplements-for-peak-performance/ – Top 10 Supplements for Peak Performance
- https://www.lifeextension.com/wellness/fitness/workout-supplements-that-work?srsltid=AfmBOopwATBBAKuste1seyn5kiQ6LoBS0YNcsNJ-Zxf_zf6lfG4caDbs – 13 Workout Supplements that Work: From Creatine to BCAAs
- https://www.everydayhealth.com/fitness/workout-supplements-do-they-really-boost-performance/ – Workout Supplements That May Support Your Performance
- https://www.cvs.com/shop/diet-nutrition/sports-workout-supplements – Workout & Fitness Supplements – CVS Pharmacy
- https://www.uclahealth.org/news/article/do-fitness-enthusiasts-really-need-supplements – Do fitness enthusiasts really need supplements?
- https://www.medicalnewstoday.com/articles/325147 – What are the best muscle-building supplements?
- https://optimalfitness.ae/the-best-supplements-for-training/ – The Best Supplements for Training – Optimal Fitness