Although training can help improve your natural abilities, you can also use a variety of supplements and sports nutrition products to enhance performance. Sports drinks are commonly used to improve performance, and they can make a difference if the right ingredients are included. Check nutritional profiles before using any sports drinks to ensure they contain beneficial ingredients.
Carbohydrates
Carbohydrates are your body's main source of energy, and consuming them in the form of sports drinks during exercise can improve your performance. Research published in the May 2005 issue of the "Indian Journal of Medical Research" found that consuming a sports drink with carbohydrates during exercise significantly increased endurance.
Protein
Protein is vital for maintaining and building muscle mass, and sports drinks that contain protein may enhance your performance. Research from the July 2008 issue of the "American Journal of Physiology: Endocrinology and Metabolism" found that combining protein with carbohydrates can enhance muscle protein synthesis, the process that spurs muscle growth and recovery. Proper recovery helps you improve strength and muscular endurance, which is beneficial for a variety of sports.
Caffeine
Caffeine is contained in many sports performance drinks, as this central nervous system stimulant can increase your energy levels and enhance other elements of your performance. Research published in the October 2010 issue of the journal "Nutrition" indicates that caffeine consumption can improve your reaction times, enhance your focus and concentration, reduce fatigue and improve physical performance.
Branched-Chain Amino Acids
Your body uses amino acids to build muscle and other vital body tissues. In addition, specific amino acids may promote sports performance benefits. According to research from the March 2011 issue of the "Journal of Sports Medicine and Physical Fitness," consuming leucine, isoleucine and valine can help you resist fatigue during exercise and also enhance the fat-burning effects of exercise. Ensuring that these amino acids are present in your sports drink can improve performance.
References
- "Indian Journal of Medical Research"; Supplementary Effect of Carbohydrate-Electrolyte Drink on Sports Performance, Lactate Removal & Cardiovascular Response of Athletes; G.L. Khanna, I. Manna; May 2005
- "American Journal of Physiology: Endocrinology and Metabolism"; Protein Coingestion Stimulates Muscle Protein Synthesis During Resistance-Type Exercise; M. Beelen, et al.; July 2008
- "Nutrition"; Caffeine-Not Just a Stimulant; MJ Glade; October 2010
- "Journal of Sports Medicine and Physical Fitness"; Branched-Chain Amino Acid Supplementation Enhances Exercise Capacity and Lipid Oxidation During Endurance Exercise After Muscle Glycogen Depletion; A.B. Gualano, et al.; March 2011
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