In addition to adhering to a proper diet and training hard, taking the right supplements might have beneficial effects on athletic performance. Supplements that are used to enhance athletic performance are called ergogenic aids. Evidence indicates that a few supplements are backed by research as effective ergogenic aids. Consult your health care provider before taking any supplements.
Creatine
Creatine is made from the amino acids glycine, arginine and methionine and might help improve athletic performance, according to researchers from the University of Oklahoma. Scientists performed a review of clinical studies regarding the relationship between creatine consumption and exercise performance. They concluded that creatine supplementation is most effective for repeated short bouts of high intensity physical activity, such as jumping and sprinting, the 2005 issue of the journal "Sports Medicine" reports.
Beta-Alanine
The amino acid beta-alanine might boost athletic performance. Lead author Abbie Smith and fellow researchers from the University of Oklahoma investigated the effects of beta-alanine on subjects performing high intensity interval training, a form of cardio that rotates between bouts of high and low intensity exercise. The report, which was published in the February 2009 issue of the "Journal of the International Society of Sports Nutrition," revealed that subjects who consumed beta-alanine for three weeks experienced improvements in VO2 peak and VO2TTE, both of which are indicators of exercise endurance, compared to those receiving a placebo. In addition, the beta-alanine group also experienced increases in lean muscle mass.
Caffeine
Caffeine might enhance muscle endurance, according to researchers from the University of Connecticut. Scientists performed a review of the literature regarding the effects of caffeine on endurance athletes. The report, which was published in the January 2009 issue of the "Journal of Strength and Conditioning Research," concluded that moderate caffeine consumption before or during exercise can be effective in increasing endurance in athletes.
References
- PubMed: Creatine supplementation and exercise performance: recent findings
- Journal of the International Society of Sports Nutrition: Effects of β-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial
- Journal of Strength and Conditioning Research: Effect of caffeine on sport-specific endurance performance: a systematic review
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