SPORTS SUPPLEMENTS
Can specific supplements give you a competitive edge or help you to achieve your fitness goals? The answer is, it’s possible.
Don’t be mistaken and think that supplements are the “magic pill” to improving your fitness. Taking supplements without mastering the fundamentals such as nutrition, sleep, stress management and proper recovery is like buying a paddle before the boat. If you have not mastered the basics, purchasing additional supplements will likely be a waste of money.
With that in mind, we will review several of the most research-based sports supplements. Not everyone will respond in the same way, as we are all individuals with different lifestyles and genetic make up. Just because research shows efficacy, doesn’t mean that it will have the same results for you. It’s always best to consult with a qualified health professional before starting any supplements you aren’t sure about.
Supplements should be selected based on goals and current state of health as well as labs or genetics, if available.
SUPPLEMENTS WITH THE MOST EVIDENCE TO SUPPORT THEIR CLAIMS
Creatine
Creatine regenerates ATP (i.e. the body’s energy currency) from ADP. Creatine also has some cognitive benefits.
Best for: short bouts of high intensity exercise but less for endurance sports
Potential side effects: For some, it can cause water retention, nausea or diarrhea
Beetroot
Beetroot can promote nitric oxide production and cause dilation of blood vessels which improves oxygen delivery to working tissues. This is also beneficial for those at risk for hypertension.
Best for: Endurance activities as beetroot can improve time to exhaustion
Potential side effects: some individuals may experience red urine when taking
Food sources: consuming beets or beetroot juice or other nitrate-rich vegetables (celery, cress, chervil, lettuce, beets, spinach, rucola, cabbage, endive, fennel, kohlrabi, leeks, parsley, celeriac, dill, turnips, broccoli, carrots, cauliflower, cucumber, pumpkin, and chicory). For those who already eat a mostly whole foods diet rich in vegetables, limited additional benefits may be seen.
Beta-Alanine
Works in synergy with creatine. Beta-alanine is a precursor to carnosine in muscle which serves as a buffer in muscle pH with high intensity exercise
Best for: high intensity exercise lasting <60 seconds
Potential side effects: burning or prickling sensation at high doses
Food sources: Animal foods (vegans may benefit from supplementation in particular)
Protein
Some individuals struggle to meet protein needs from food sources alone, especially those who are very physically active or on a vegetarian or vegan diet. Essential amino acids, which are the building blocks of protein, are required to build and maintain muscle.
Best for: individuals with increased protein needs such as older individuals, post-menopausal females, an individual’s goals or those following a vegan or vegetarian diet. Whey and pea protein are some of the best options.
Protein can also be used for fuel in longer events.
Potential side effects: long-term activation of the mTOR pathway. mTOR is an enzyme that plays a role in the genetic signalling of muscle protein synthesis, but is also a pathway in development of tumors and potential cancer growth. This is why cycling higher and lower protein intake can be beneficial.
*Keep in mind, protein is critical for many of the body’s functions, but excessive protein intake (especially in the form of supplements, like BCAA’s) long term in addition to long-term excessive training is when this becomes a concern.
Eat a protein rich diet from a variety of food sources such as animal sources, legumes, nuts, seeds and certain vegetables.
SUPPLEMENTS WITH LIMITED EVIDENCE TO SUPPORT THEIR CLAIMS
Branched chain amino acids (BCAA)
The branched chain amino acids include leucine, isoleucine and valine which are not synthesized in the body, making them essential amino acids. Claims state that BCAA’s can produce energy during exercise. Leucine specifically has been shown to stimulate muscle growth and hypertrophy.
Possibly best for: strength sports
Potential side effects: see protein
Food sources: foods containing complete proteins, primarily animal products. If someone is getting enough protein in their diet, supplementation is not necessary.
Caffeine
Caffeine is a stimulant which can reduce fatigue, feeling of pain and RPE. It also mobilizes free fatty acids as an energy source. Dose matters with caffeine - BUT - too much can actually inhibit performance! Certain individuals are faster metabolizers of caffeine than others based on their genetic make-up, meaning that some may benefit more from caffeine as an ergogenic aid than others.
Best for: endurance events but some studies have shown improvement in strength and power as well, however studies are inconclusive. Cutting out caffeine at least a week before an effect may have best results in competition.
Potential side effects: trouble sleeping, elevated heart rate, nausea, anxiety
Food/natural sources: coffee, tea, cocoa
This is not a comprehensive or exhaustive list of all of the sports supplements on the market, however, these are the ones with the most research.
Don’t be fooled into thinking that you need supplements to perform better. A balanced diet, rich in whole fruits, vegetables and adequate protein will ensure you have all of the “ergogenic aids” listed above.
These are primarily intended for those looking to optimize and athletes performing at high levels that require additional support that they may not be able to consume in adequate amounts from food alone.
For the general population, it may be best to save your money for your next grocery haul, training subscription, or a new workout ‘fit!
WITH GOOD VIBES - COACH ARIANA