These Supplements May Enhance Your Athletic Performance
AAthletes are usually the ones who take dietary supplements regularly. This is because they want to boost their athletic performance. Dietary supplements are known to enhance their training endurance, efficiency, and tolerance. It will help them attain their fitness goals more efficiently. With the help of these supplements, athletes can stay in shape.
Athletic performance is important for athletes. Taking supplements can help to prepare them for their physical training. It can also help with recovery and decrease having injuries. But don't think that these supplements are only for athletes. You can also take supplements to achieve your fitness goals and make it easier. It will help to improve your exercise routine.
Antioxidants: Vitamins C and E, & beta; - Carotene, and Selenium
Antioxidant supplements are taken by athletes to improve their health. The reason behind this is because physical activities can create free radicals. It can damage your cells and also prolong their recovery. That's why taking antioxidants regularly can reduce free radicals. It will help you to also have better immunity to fight the development of diseases.
Taking antioxidants such as vitamin E and vitamin C can speed recovery. If you can recover faster, that means that you can also work out harder. That means that you can improve your fitness level better than if you don't take antioxidants. Having these supplements can also slow down the aging process.
• Minerals: Calcium, Iron, Zinc, and Magnesium
Minerals such as calcium, iron, zinc, and magnesium can provide a lot of benefits. Calcium will help you improve your bone health. Taking it with zinc and magnesium is considered safe. It's the same with iron since it can make your blood healthier. It's beneficial for your health and avoids developing blood-related illnesses.
Zinc can support your bone-building cells while inhibiting cell formation. It helps comprise the mineral portion of the bones. This will encourage bone breakdown to make it strong and healthy. Magnesium can convert vitamin D and activate it. It will help with calcium absorption to have a healthy bone structure.
Supplements for Muscle Growth, Strength, and Power
Exercise will help you to gain muscle and strength. A healthy amount of muscle will help you to perform better during workouts. That's why it's important to take supplements that will help you grow muscles. It should also provide the strength and power you need for better athletic performance.
Even if you're not an athlete, it will help you to achieve your fitness goals faster. Having the muscles that you need will help you to gain strength for your daily life. Regular exercise can be exhausting if you don't have the muscles for it. Supplements can help you gain the power you need to achieve your fitness goals.
• Creatine Monohydrate (Creatine)
Creatine is a type of molecule that is naturally produced by your body. It gives energy to the muscles and tissues. Taking supplements can increase your body's creatine by 40% which is higher than the normal levels. It will affect your muscle cells which promotes muscle gain and also a better athletic performance.
If you're trying to gain more muscles, it can help you to achieve them. Being stronger will allow you to exercise better and increase your muscle mass over time. Creatine can increase the water content in your muscle cells. It will cause them to swell slightly which produces the signal to have muscle growth.
• Beta-Hydroxy-Beta-Methyl Butyrate (HMB)
It's a molecule that is produced by your body when it processes the amino acid leucine. HMB has beneficial effects of protein and leucine on your diet. It's important since it reduces the breakdown of your muscle protein. Taking it as a supplement can increase the levels of it that provide a positive benefit for your muscle.
Based on some studies, taking 3-6 grams of HMB daily improves lean body mass gain. It's made by untrained adults but still produces a good result. But in some studies, HMB may not be effective with increasing muscle mass for those who have weight training experience. HMB may only be effective for beginners with exercise or increasing the intensity of workouts.
Supplements for Bone and Joint Health
Some people may think that they can get all the essential nutrients they need in food alone. It's recommended to take your daily nutrients from food. However, it's not guaranteed that you can get everything on food alone. Supplements will improve your athletic performance and can make it easier.
More people are now taking their multivitamins daily. Taking supplements for bone and joint health will help you from missing them. Even if you have a healthy diet, there are some nutrients that you might still miss. Supplements to improve athletic performance are available to fill in the gap in your nutrition.
• Glucosamine and Chondroitin
Glucosamine is not a well-known nutrient. But it's helpful for those suffering from joint pain. It's recommended for knee joints. This can help to rebuild your bone and prevents cartilage from wearing. It can also help with the inflammation that accompanies joint pain. Glucosamine levels decline as you age so taking this supplement can help older people.
Chondroitin must be used along with glucosamine. This will help to prevent joint pain as well as rebuild the cartilage. They are usually found in the same supplements. Chondroitin is also recommended for those with osteoarthritis. It can slow the progression of this disease and avoid suffering from pain.
Supplements for Cognitive Performance a
Cognitive performance is as important as athletic performance. It will help you to remain sharp and active as you get older. There are natural supplements that you can take. They are beneficial to your brain function. These supplements can boost your memory, motivation, creativity, alertness, and cognitive functions.
It can avoid mental decline due to age-related conditions. Everyone will age eventually and this can affect your brain as well as your body. Mental decline illnesses such as Dementia, Alzheimer's disease, and Parkinson's disease. These can be avoided by taking supplements that will improve your cognitive performance. Below are some examples of supplements you need to avoid mental decline.
• Caffeine and L-Theanine
Caffeine is a stimulant that affects the central nervous system. It will make you avoid feeling tired and more alert. Some studies show that it can make you feel energized. Caffeine can improve your memory, reaction time, as well as general brain function. You can get caffeine from coffee, tea, and other caffeinated drinks.
L-Theanine is a compound that is usually found in green tea, black tea, and supplements. It can help to improve mental focus and have a better sleep quality. Your body can't produce this naturally but it's an essential amino acid. It can affect the chemicals in the brain such as serotonin and dopamine.
• Bacopa Monnieri
It comes from the herb Bacopa monnieri and is used as traditional medicine and in Ayurveda practice. It's known to improve brain function and can improve thinking skills. This can also help both healthy and older people who suffer from a decline in brain function. You can take supplements regularly to get the benefits.
Using Bacopa monnieri repeatedly shows these effects. You need to take about 300 mg daily and wait for four to six weeks to notice the effects. However, there are known side effects of this supplement. It can cause diarrhea and an upset stomach. Do your best to take it after meals instead.
Supplements That Are Not Helpful
Some ingredients have been prohibited by the FDA. These ingredients are androstenedione, dimethylamylamine, and ephedra. They are found to be unsafe and these ingredients have no scientific evidence that proves that they can improve athletic performance. These are not helpful and can be dangerous for you. So it's best not to take supplements that include these ingredients.
Common Sports Supplements Used by Athletics
1. B Vitamins
B vitamins are the key to releasing energy from the body. It can also help with the metabolism of proteins, fats, and carbohydrates. Deficiency in some B vitamins can gave a negative effect on exercise. Therefore, it's best to take them if you're lacking in B Vitamins. Unnecessary taking these supplements doesn't guarantee improving your athletic performance. Check it with your doctor before taking a vitamin B supplement.
Iron deficiency can affect the athlete's performance. It can occur in males but it's more common with females. This is more common for those who are into endurance sports. Based on a Swiss review, it was found that teenage female athletes have a higher rate of iron deficiency. Low iron levels can reduce endurance and it makes the body increase the amount of energy it uses.
3. Calcium and Vitamin D
Calcium and vitamin D are important for building and maintaining bone health, teeth, and muscles. It helps the athletes to retain their muscle mass. This can also reduce the risk of injuries like bone fractures. Calcium is available in different foods. You can get it from dairy products, and other non-dairy milk. You can also take supplements that contain them.
4. Coenzyme Q10
Fatigue is associated with low levels of Co Q10. It's an enzyme from the mitochondria that generate energy for the body. Experts also link lower levels of CoQ10 in some conditions. These are neurodegenerative diseases, fibromyalgia, diabetes, cancer, mitochondrial diseases, muscular diseases, and heart failure. That's why athletes need to take coenzyme Q10 supplements when necessary.
Creatine is legal nutritional aid for athletic performance. It can be found in red meat, seafood, and supplements. It can increase your muscle mass and it can also improve strength. Just combine it with some strength training to maximize its benefits. Older adults can also take advantage of creatine. It can increase their lean muscle mass and also their strength.
It's an Ayurvedic herb that can have a good effect on endurance. The root extract of ashwagandha can increase your physical endurance in just 8 to 12 weeks. It's effective for both men and women. Some studies show that the effects of ashwagandha made the person on a treadmill stay longer. It can avoid feeling tired easily since it improves your endurance.
Will Supplements Make Me a Better Athlete?
Supplements are a safe way for athletes to improve their performance. It will let them train harder without feeling tired right away. This can also keep them healthy and strong even after their competition. However, it's best to talk to your doctor first before taking new supplements. It can interact with other medications that you may be taking and make it ineffective.
1. Can dietary supplements for exercise and athletic performance be harmful?
Dietary supplements such as vitamins C, E, and other antioxidants do not show any adverse effects. Although it may reduce the benefits of exercise. But they are generally safe and the side effects can only last for a few weeks or months. Some supplements may include ingredients that may disqualify you. So, make sure to check it with your doctor first.
2. How Are Dietary Supplements Regulated?
The Food and Drugs Administration or FDA regulates dietary supplements as food. Many dietary supplements may contain ingredients that have strong biological effects. It can conflict with your medications or a medical condition you may have. The FDA doesn't have a strict rule when it comes to dietary supplements. That's why it's best to ask for your doctor's advice.
3. What if I am Concerned For Vitamin and/or Mineral Deficiency?
If you have an increasing need for minerals, lack of minerals from the diet, or difficulty in absorbing minerals from food, it will cause deficiency. It can lead to different health issues. That can consist of weak bones, fatigue, or even a weaker immune system. You need to take supplements in which you are lacking to replenish them and become healthy again.
Athletic performance can be improved by taking supplements. Although it's not advisable to take them if you're not lacking them. The best thing to do is to consult your doctor first before taking supplements that might improve your athletic performance. That's the best way to make sure that there will be no issues that may occur.