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The Best Performance Supplements

May 1, 2011 | By Tricia McMillan
The Best Performance Supplements
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Whether you're a competitive athlete or a casual exercise enthusiast, the slow progress of natural training is frustrating at times. Everyone wants to be better, and there's always room for improvement. That's why many people turn to sports supplements in the hopes of getting the edge on the competition, even if the competition is their own personal best. The thousands of supplements that crowd the Internet and line supermarket shelves make sky-high promises that sound too good to be true, and they are. Very few supplements show any evidence of safely enhancing athletic performance, but there are a few that look promising.

Caffeine

Caffeine is the only substance proven to have a beneficial effect on athletic performance. It improves endurance and delays fatigue, allowing you to work out longer and harder, although it may not be as helpful for non-endurance athletes like weightlifters and sprinters. Caffeine improves reaction time and metal clarity, which makes it ideal for athletes in sports that require split-second decision making and reflexes. The National Collegiate Athletic Association and the International Olympic Committee have banned caffeine as a performance-enhancing drug if a urine test reveals abnormally high amounts, so serious competitors may need to abstain.

Creatine

If caffeine is the supplement for endurance athletes, creatine is the supplement for strength athletes. Creatine is an amino acid made by the liver, pancreas and kidneys, and you also ingest it when you eat fish and meat. Creatine supplements increase lean muscle mass and improve strength during short, intense, repetitive exercises, but results were seen mostly in people around 20 years old. Consult your doctor before taking creatine, especially if you have high blood pressure or kidney or liver disease. Creatine reacts negatively with some medications, including diuretics, cimetidine, caffeine and non-steroidal anti-inflammatory drugs.

Branched-Chain Amino Acids

The American Dietetic Association says that branched-chain amino acids can provide some "food" for your muscles during endurance events, but it doesn't delay fatigue. The result is that you'll still be exhausted, but you may have the strength to push through it longer than you otherwise would. A 2008 study in the "Journal of Sports Medicine and Physical Fitness" found that using BCAAs before and after exercise also helps reduce recovery-related soreness that affects the next day's performance, and it may play a role in the function of your immune system. Use a protein supplement shake that contains BCAAs to ensure you're getting complete protein while supplementing with the additional amino acids.

Sports Drinks

A sports drink may not seem like a supplement, but using it in place of water for prolonged periods of exercise improves your game, especially in hot weather. Hydration in one of the key factors in your performance, and you lose more than water when you sweat. Sports drinks contain carbohydrates that your muscles use for fuel, and electrolytes that help your body absorb the fluid and transport it where it's needed. The American College of Sports Medicine claims that using a sports drink to stay hydrated during a 90-minute workout improves your endurance by 20 percent more than plain water. Choose a formula that contains multiple forms of sugar and about 13 to 19 g of carbohydrates per 8 oz. serving.

References

Article reviewed by Tina Boyle Last updated on: May 1, 2011

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