Supplements

Protein:

Protein is necessary for building, maintaining and repairing muscles.
Athletes must consider both the quality and quantity of protein to meet their needs for this nutrient. They must consume essential amino acids (EAAs) in their diet or through supplementation to support muscle growth, maintenance and repair.

The nine EAAs are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Most complete proteins (which contain all EAAs) are about 40% EAAs, so a meal or snack containing 25 g of total protein provides about 10 g of EAAs.

Efficacy:

Several studies on resistance-training individuals show that consuming protein before bed can increase protein synthesis rates during the night and/or increase muscle mass and strength.

Proteins are also available in protein powders and drinks, most of which contain whey, one of the complete proteins isolated from milk. The digestion of casein, the main complete protein in milk, is slower than that of whey, so the amino acids from casein enter the blood more slowly.
With vegan alternatives, note that soy protein lacks the EAA methionine and may lose some cysteine and lysine during processing. Rice protein lacks the EAA isoleucine. Many protein supplements consist of a combination of these protein sources. All EAAs are necessary to stimulate muscle protein synthesis, so individual or supplemental protein sources should be selected accordingly. [4]

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Creatine:

This is one of the most thoroughly studied and widely used dietary supplements for enhancing physical and athletic performance. Creatine is formed endogenously (in the human body) and ingested in small quantities through food. It contributes to the formation of ATP, providing energy to muscles, especially during short-term exercise.
Creatine could improve muscle performance in four ways: by increasing phosphocreatine stores used to generate ATP at the start of intense exercise, by accelerating the re-synthesis of phosphocreatine after exercise, by reducing the breakdown of adenine nucleotides and the accumulation of lactate, and/or by improving glycogen storage in skeletal muscle. [4]

The liver and kidneys synthesize about 1 g/day of creatine from the amino acids glycine, arginine, and methionine. Animal foods such as beef (0.9 g/kg; 2 g/lb), pork (1 g/kg; 2.3 g/lb), and salmon (0.9 g/kg; 2 g/lb) also contain creatine. [4]

Efficacy:

According to numerous research results, creatine supplementation can increase performance. Short-term creatine supplementation can increase maximum power/strength by 5-15%. Increases are possible in a series of maximal effort muscle contractions (5-15%), single effort sprint performances (1-5%), and repeated sprint performances (5-15%). Other benefits of taking it during exercise include increases in strength, lean mass, and power, especially during high-intensity training tasks. [5]

Intake:

BCAA:

Three essential amino acids – leucine, isoleucine and valine – are the branched-chain amino acids (BCAAs), whose name reflects their chemical structure. BCAAs make up about 25% of the amino acids in foods that contain complete proteins (including all essential amino acids). Most of these foods are animal products, such as meat, poultry, fish, eggs, and milk (see proteins). [4]

Efficacy:

Unlike other essential amino acids, BCAAs can be metabolized by the mitochondria of skeletal muscle to provide energy during exercise. BCAAs, particularly leucine, can also stimulate protein synthesis in trained muscle.
Limited research on the potential effects of BCAAs has so far produced little evidence that supplements of these amino acids improve performance in endurance-related aerobic competition.
The BCAAs might delay feelings of fatigue or help maintain mental focus by competing with the amino acid tryptophan (a precursor of the neurotransmitter serotonin, which regulates mood and sleep) for entry into the brain, but this effect has not been well studied. The results of several short-term studies lasting 3 to 6 weeks suggest that supplemental intake of 10-14 g of BCAAs per day may increase gains in muscle mass and strength during exercise. Overall, however, the studies to date provide conflicting evidence regarding the ability of BCAAs to stimulate muscle protein synthesis beyond the ability of adequate amounts of high-quality protein in the diet to fulfill this function. In addition, it is not clear from the available research whether consumption of protein and BCAAs before or after exercise affects their ability to maximize muscle protein synthesis and decrease protein catabolism. [4]

Intake:

Omega 3:

Omega-3 fatty acids are a type of polyunsaturated fat that are essential for human health. They are found in a variety of foods such as fatty fish, flaxseeds, and walnuts.

Efficacy:

Omega-3s have been shown to have a variety of health benefits, including reducing inflammation, improving heart health, and supporting cognitive function. Studies have also suggested that omega-3s may have a protective effect against certain cancers and may improve symptoms of depression and anxiety. It is recommended to have a balanced diet that contains enough omega 3 fats, and for those who don’t have a balanced diet, taking supplements is also a good idea. [7]

Intake:

Caffeine:

Caffeine is a stimulant that is commonly consumed in sports to enhance performance. It is found in a variety of sources such as coffee, tea, energy drinks, and supplements.

Efficacy:

Caffeine has been shown to improve endurance, reduce fatigue, and increase alertness and reaction time. This makes it an attractive option for athletes looking to improve their performance in endurance sports such as cycling, running, and triathlon. Caffeine also improves strength and power output in sports that require high-intensity bursts of energy, such as weightlifting, sprinting, and team sports.

However, it’s important to note that caffeine can also have negative effects if consumed in excessive amounts, such as jitteriness, anxiety, and insomnia. Additionally, tolerance to caffeine can develop over time, meaning that athletes may need to consume more and more caffeine to achieve the same performance-enhancing effects. Therefore, it’s recommended for athletes to be aware of their caffeine intake, and to consume it in moderate amounts, and to not exceed the recommended daily dose. [8]

Intake:

Beta Alanine:

Beta-alanine is a non-essential amino acid that is commonly used as a dietary supplement to improve athletic performance. It is a precursor of carnosine, a molecule that acts as a buffer against acid build-up in muscles, which can delay fatigue and improve endurance.

Efficacy:

Beta-alanine supplementation has been shown to improve performance in high-intensity, short-duration exercise such as weightlifting, sprinting, and team sports. It can also improve endurance in sports that require prolonged, high-intensity efforts such as cycling, running and swimming. [9]

Intake:

Glutamine:

The supplement Glutamine is an amino acid that is commonly used as a dietary supplement to improve athletic performance and recovery. Glutamine is considered a conditionally essential amino acid, meaning that under certain conditions, such as intense physical exercise, the body may not be able to produce enough of it.

Efficacy:

Glutamine plays an important role in maintaining the balance of nitrogen in the body and helps in the synthesis of proteins and glucose, which are essential for muscle growth, repair and recovery. Supplementation with glutamine may help to improve muscle recovery and reduce muscle soreness after exercise, especially in activities that causes muscle damage. It may also have a role in preventing infections and illnesses, due to its role in the immune system. [10]

Intake:

Vitamin D:

Vitamin D is a fat-soluble vitamin that is important for a variety of physiological processes in the body, including bone health, immune function, and muscle function. Adequate levels of vitamin D are essential for athletes as it can enhance muscle strength and improve athletic performance.

Efficacy:

Vitamin D is synthesized by your body when the skin is exposed to sunlight, but it can also be obtained through diet and supplements. Athletes who spend a lot of time indoors or who live in regions with limited sunlight may be at risk of vitamin D deficiency. Deficiency in vitamin D may lead to muscle weakness, fatigue, and an increased risk of injury. [11]

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Vitamin B12:

Vitamin B12 is a water-soluble vitamin that plays an essential role in many physiological processes in the body, including the formation of red blood cells, DNA synthesis, and the proper functioning of the nervous system. It is also necessary for the metabolism of carbohydrates and fats, and for the production of energy.

Efficacy:

Vitamin B12 deficiency is rare, but it can occur in certain groups such as vegetarians and vegans, who don’t consume animal products, which are the main source of vitamin B12. Athletes who follow a vegetarian or vegan diet may be at risk of deficiency, which can lead to fatigue, weakness, and anemia. [12]

Intake:

[1] National Institutes of Health (NIH) – https://www.nih.gov/

[2] Journal of the International Society of Sports Nutrition – https://jissn.biomedcentral.com/

[3] European Journal of Clinical Nutrition – https://www.nature.com/ejcn/

[4] Dietary Supplements for Exercise and Athletic Performance – Health Professional Fact Sheet (nih.gov)

[5]Effects of creatine supplementation on performance and training adaptations – PubMed (nih.gov)

[6]Kreatin – Sportärztezeitung Einsatz Sportmedizin Ernährung (sportaerztezeitung.com)

[7] https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/ , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469648/ , https://www.hsph.harvard.edu/nutritionsource/omega-3-fats/ , https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614

[8] https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/caffeine/

[9] International society of sports nutrition position stand: Beta-Alanine – PMC (nih.gov)

[10] The Roles of Glutamine in the Intestine and Its Implication in Intestinal Diseases – PMC (nih.gov)

[11] Vitamin D | The Nutrition Source | Harvard T.H. Chan School of Public Health

[12] Vitamin B12 | The Nutrition Source | Harvard T.H. Chan School of Public Health

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