If you compete in professional or amateur sports, you probably engage in various strategies to maximize your performance. These may include specific exercise programs, nutritional practices or consuming dietary supplements. In the field of sport nutrition and supplements, more products hit the shelves every day. It is difficult to know which are really helpful and which are based on little more than marketing hype. But some foods and supplements have sound scientific research supporting their use. Consult with your doctor before using any kind of supplement.
Amino Acids
Beta-alanine: A study in the February 2007 issue of "Amino Acids" found that consuming this amino acid helps buffer the increase in acidity caused by the accumulation of lactic acid in the muscle during exercise. This delays the onset of fatigue.
Sodium D-aspartate: This amino acid has the ability to increase your testosterone levels in several ways. The medical journal "Reproductive Biology and Endocrinology" in October 2009 reported Italian studies that showed that sodium D-aspartate was able to increase the testosterone levels of men by 42 percent.
Branched chain amino acids: The International Society of Sports Nutrition in the February 2010 issue of "Journal of the International Society of Sports Nutrition" concluded that BCAAs stimulate protein synthesis, help with muscle recovery and delay feelings of tiredness during exercise.
Food and Drink
Protein: The ISSN states that exercising individuals need more protein than sedentary individuals. You can achieve this by consuming micellar casein, which inhibits muscle protein breakdown, and whey protein, which increases muscle protein synthesis.
Carbohydrate: Consume large quantities of carbohydrate based foods within thirty minutes of finishing exercise to help your muscles recover and allow you to exercise again within a shorter period of time.
Rehydration drinks: Don't just drink water when you exercise. Rehydration drinks containing electrolytes work better to improve exercise performance.
Herbs
Some athletes resort to anabolic steroids as a way of artificially increasing their testosterone levels. As an alternative to such drastic measures, the herb Mucuna pruriens may offer a safe and natural way of boosting testosterone levels. According to a report in the December 2009 issue of "Fertility and Sterility," men with low testosterone were able to boost their levels by up to 39 percent by taking this herb.
Other herbs that may help athletic performance are nettle, which can also help increase testosterone levels, and Rhodiola rosea, which helps the body adapt to stress and recover from exercise.
Stimulants
The ISSN reports taking caffeine before exercise can improve aerobic and anaerobic performance, although it warns that taking too much can give urinary caffeine levels above the doping limit set by some sport organizations.
Glucuronolactone, a common ingredient of energy drinks, is a metabolite of glucose which can also improve performance.
Three More Useful Supplements
Sodium phosphate is recommended by the ISSN for its ability to improve both aerobic and anaerobic exercise capacity. Sodium bicarbonate can also improve aerobic exercise capacity by buffering the accumulation of acid in the muscles and blood. Creatine monohydrate is the most effective supplement available to increase high intensity exercise capacity and muscle mass according to the ISSN.
Warnings
Any supplements you take should be in addition to a healthy diet. Also, if your sport is governed by any official body, please check the status of any supplements you take since some may not be permitted. Finally, consult with your doctor before taking any kind of supplement or undertaking any exercise program.
References
- "Amino Acids"; Influence of Beta-Alanine Supplementation on Skeletal Muscle Carnosine Concentrations and High Intensity Cycling Capacity; C.A. Hill, et al. Feb 2007
- "Reproductive Biology And Endocrinology"; The Role and Molecular Mechanism of D-Aspartic Acid in the Release and Synthesis of LH and Testosterone in Humans and Rats; E. Topo, Et Al. October 2009
- "Journal of the International Society of Sport Nutrition"; ISSN Exercise & Sport Nutrition Review: Research & Recommendations. R.B. Kreider, et al.; February 2010
- "Fertility Sterility"; Mucuna Pruriens Improves Male Fertility by Its Action on the Hypothalamus-Pituitary-Gonadal Axis.; K.K. Shukla, et al.; December 2009
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