Sport supplements are a wide range of ingredients that can be consumed in order to increase muscle strength, performance, and endurance. They are often taken by elite athletes and those just trying to improve their general health and fitness level.
Protein is a very popular and essential sports supplement that helps build and preserve muscle mass in men and women of all ages and fitness levels.
Generally, an athlete will require around 0.8g of protein per kilogram of body weight each day. The higher the training and physical activity, the more protein required. The most effective protein supplements have all nine essential amino acids (EAAs), including histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
L-Glutamine is another popular supplement that can be taken to help the body repair its muscle tissue, increase immune function and reduce inflammation after training. It also helps to increase blood flow which can help to recover after a tough workout.
Beta-alanine is a non-essential amino acid that can be used as a sports supplement for its ergogenic effect, helping to boost the body’s nitric oxide production. It is also known to help improve muscle fatigue, which can be a common problem for many athletes when performing at their best.
Sodium bicarbonate is a commonly available dietary supplement that has been shown to enhance athletic performance in some athletes and improve the effectiveness of exercise by increasing energy expenditure. This is believed to be because it can help to prevent the buildup of hydrogen ions in the muscles. It is also thought to be a buffering agent that can help to increase blood pH, which may increase the oxygenation of the working muscles and improve endurance during intense short-term exercise.
Caffeine is another dietary supplement widely used to help the body increase endurance during exercise and enhance power during sprinting. It can be found in energy drinks and “shots,” as well as in energy gels that contain carbohydrates and electrolytes.
Ingestion of caffeine before exercising can help to increase energy, speed the heart rate and boost the mind’s ability to focus on performance. However, excessive doses can cause jitters and other side effects, so it is not recommended for long-term use.
Vitamin C and E are also popular supplements that can help the body recover after exercise and improve performance. They can be taken as tablets or sprays, and should be consumed with meals to ensure a sufficient intake.
Omega 3 fatty acids are a very popular and powerful antioxidant that can help the body recover after a hard workout or sporting event. They can be derived from fish, fish oil, or algae extract and are particularly high in the long-chain forms of EPA and DHA.
It is important to remember that although many Sport supplements are becoming more popular, some have not been proven effective in improving performance. Therefore, it is always better to stick to a healthy diet and do your research before deciding whether a particular supplement can help you achieve your goals!