The nutritional requirements of athletes are unique because of the physical and mental stress experienced during intense workouts and competitions. In order to maintain peak performance, optimal nutrition is necessary. Beyond a balanced diet, athletes often rely on nutritional supplements to enhance their performance and gain a competitive edge. There is a surplus of supplements targeted to athletes. You need to be able to cut through the hype and uncover the evidence to know which supplements may work. Consult your health care provider before taking any supplement.
Multivitamin and Mineral
Vitamins act as metabolic regulators and impact your performance and physiological function. Many of the B-complex vitamins facilitate the process of converting food into energy. Antioxidant vitamins and minerals, like vitamin C, vitamin E, zinc and selenium, reduce oxidative damage as a result of vigorous exercise. A 2004 study in the journal "Nutrition" determined that even marginal deficiencies of minerals impaired performance, muscle function and endurance. Given the demand placed on an athlete's body, taking a high-potency multivitamin and mineral may be a good idea.
Creatine
Many athletes take creatine because they believe it will increase muscle size and strength. The truth is, the increase in bulk you notice when taking creatine is largely due to increased water retention. However, creatine has demonstrated the ability to enhance muscle recovery after intense exercise, as stated in a 1994 study published in "The American Journal of Physiology." Creatine is also involved in energy production and storage.
Whey
Athletes need greater amounts of protein and whey protein supplements offer the ability to obtain the extra protein without additional fat intake. Whey has an excellent amino acid profile and is readily digested when consumed. Research scientists, who published their findings in "Current Therapeutic Research," concluded that whey protein contributed to improved body composition and exercise performance.
Arganine
The amino acid arginine is involved in the production of nitric oxide, which dilates blood vessels and improves blood flow. Scientists investigated the ability of an arginine supplement to improve the diminished exercise capacity of heart transplant patients and published their findings in the "American Journal of Clinical Nutrition." What they found was arginine improved patient quality of life and exercise capacity.
Glutamine
Although glutamine has been investigated for its role in increasing muscle strength, research mainly supports glutamine as an immune stimulant. A decrease in glutamine levels in the blood has been reported in athletes following vigorous training. Overtraining may result in a depressed immune system and predisposition to illness. Glutamine's role in stimulating the immune system may help prevent these illnesses. In a study of more than 200 athletes, glutamine decreased self-reported incidence of illness by 60 percent compared to the placebo group, as reported in the "European Journal of Applied Physiology and Occupational Physiology."
Fish Oil
Fish oil has received considerable attention as a cardiovascular supportive nutrient, but it is also beneficial to an athlete's performance. Timothy Mickleborough and colleagues determined that fish oil supplements significantly reduced exercise induced bronchioconstriction -- narrowing of the airways, which causes difficulty breathing -- in elite endurance athletes. Fish oil may also reduce post-workout muscular inflammation.
Glucosamine
Glucosamine is thought to maintain joint health by stimulating cartilage production and reducing inflammation. Competitive male athletes who experienced acute knee injury had much greater knee function after being administered 1,500 mg of glucosamine, according to research from "Research In Sports Medicine." No evidence currently supports the use of glucosamine to prevent joint injuries, but some athletes continue to take it as a joint- protective nutrient.
Carnitine
Carnitine is an important nutrient for muscle development, helps turn fat into energy and reduces oxidative stress. In 2001, "The American Journal of Medicine" published a study that concluded carnitine enhanced physical functioning and reduced bodily pain. Remarkably, participants who were administered carnitine improved their peak walking time by 54 percent. The typical dosage for carnitine is 500 to 1,000 mg three times per day.
Carnosine
Found in high concentrations in skeletal muscle and brain tissue, carnosine is a combination of the amino acids alanine and histadine. It is a powerful antioxidant and is also a significant generator of nitric oxide. Carnosine is an important nutrient involved in the proper function of many organs, and it has been investigated as an anti-aging compound. As indicated in "The Japanese Journal of Physiology," carnosine improves performance during high-intensity exercise.
CoQ10
Coenzyme Q10, or CoQ10, is a vitamin-like substance essential to energy production. One study published in "The British Journal of Nutrition" found that supplementation with CoQ10 reduced muscle injury and fatigue caused by exercise in athletes. 100 to 300 mg daily, was the dosage used in the study. The role of CoQ10 in energy production may help improve exercise performance and reduce fatigue.
References
- "American Journal of Clinical Nutrition"; L-arginine Supplementation Improves Exercise Capacity After a Heart Transplant; Doutreleau S, et al.; 2010
- "European Journal of Applied Physiology and Occupational Physiology"; Does Glutamine Have a Role in Reducing Infections in Athletes?; Castell LM, Newsholme EA, Poortmans JR; 1996
- "American Journal of Respiratory and Critical Care Medicine"; Fish Oil Supplementation Reduces Severity of Exercise-induced Bronchoconstriction in Elite Athletes; Mickleborough TD, Murray RL, Ionescu AA, Lindley MR; 2003
- "Research in Sports Medicine: An International Journal"; Glucosamine Administration in Athletes: Effects on Recovery of Acute Knee Injury; Ostojic SM; Arsic M; Prodanovic S; Vukovic J; Zlatanovic M; 2007
- "The American Journal of Medicine"; Propionyl-L-carnitine improves exercise performance and functional status in patients with claudication; Hiatt W, et al.; 2001
- "The Japanese Journal of Physiology"; High Level of Skeletal Muscle Carnosine Contributes to the Latter Half of Exercise Performance During 30-s Maximal Cycle Ergometer Sprinting; Suzuki Y, et al.; 2002
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