Performance enhancing supplements -
Still, the idea that a supplement could improve our health or sport performance continues to tantalize us, regardless of our individual fitness levels. A study revealed that one in 10 recreational athletes used over-the-counter medication for performance enhancement. Some people are drawn to pills, plants or magic elixirs because they present an ostensible alternative to spending more hours at the gym or abiding to a healthy diet.
Everyone should be lifting weights. Here's why. And yet, despite the stories that companies, influencers and probably that fitness fanatic at your gym with the perpetual protein shake may peddle, not all popular substances will deliver on their promised performance boost. Here, we explore the benefits and drawbacks of seven popular dietary supplements to find out if they are worth the hype, and whether or not they might give you an edge on the court, gym or road.
Consult with your doctor about whether adding a new supplement to your training routine is good for you. Caffeine is so ubiquitous that it sounds silly to consider it a performance-enhancing substance. But the World Anti-Doping Agency had banned it from Olympic competition until because of its purported benefits to sport.
Good news for coffee lovers: The substance was eventually deemed too accessible to regulate. Still, researchers continue to find evidence that caffeine could lead to performance benefits by boosting endurance and alertness.
More specifically, ingesting the equivalent of one medium cup of coffee one hour before exercise has been shown to increase running and cycling performance, reduce perceptions of fatigue and, unsurprisingly, increase attention and vigilance especially in sleep-deprived people.
Here is the kicker: The effects of caffeine vary heavily between people. Daniel Kane, an associate professor in human kinetics at St. Someone who rarely ingests caffeine could see a significant change after drinking brewed coffee or taking a caffeine pill, whereas a seasoned coffee drinker may not enjoy much of a boost.
Popular in bodybuilding circles for the past few decades, creatine — a substance we naturally produce and also ingest from meats and fish that helps us convert food into energy — has long been shown to help build muscle and improve performance in explosive activities such as sprinting and weightlifting.
Lately, some researchers are also curious about its benefits to recovery and endurance performance. Several studies have shown that consuming as little as three grams of creatine a day can improve muscle performance and recovery.
But evidence that creatine also boosts stamina and aerobic performance is less conclusive. The substance can also increase water retention, which can slow endurance athletes down. For that reason, said Sutter, creatine is probably a better fit for high-intensity athletes such as weightlifters and sprinters.
Tart and scarlet-red, beetroot juice is popular in endurance sports in particular because it is high in nitrate: a compound that our bacteria converts to nitric oxide, which dilates blood vessels and potentially improves aerobic performance by delivering more oxygen to the muscles.
A review of 73 studies that looked at endurance athletes who run, swim or cycle long distances found that supplementation with beetroot and other vegetables rich in nitrate improved time to exhaustion by an average of 25 seconds, and distance travelled by metres.
According to Kane, research indicates that recreational athletes might benefit more from beetroot juice than elite ones, but a growing body of evidence suggests that very well-trained individuals might also enjoy a bump in running economy — the efficiency at which your body expends energy when it runs — after consuming it.
Anybody who has suffered through a hard mile run or a metre dash remembers the acute, burning muscle pain that inhabited their quads, calves and hamstrings in the final stretch.
That awful feeling is a product of metabolic acidosis: a drop in pH in the body, brought on by intense exercise. In the past few decades, said Kane, substances with the ability to buffer that drop in pH and delay pain are gaining popularity, such as the amino acid beta-alanine, or sodium bicarbonate you might know it by its street name, baking soda.
Many studies have demonstrated that taking three to six grams of powdered beta-alanine over at least four weeks can delay muscle fatigue in intense exercise that lasts between one and 10 minutes — like a one-mile race or a single tennis set.
Similarly, a study found that supplementing bicarbonate boosted muscle endurance, but found no effect on muscle strength. According to Kane, the bicarbonate-curious are better off with regulated supplements, as opposed to sneaking a spoonful of baking soda from the cupboard before heading out for a hard workout, which can lead to dehydration, diarrhea and kidney problems when ingested in high concentrations.
Timing is also crucial. Although cannabis has been legalized in Canada for five years now, WADA still bans athletes from using it in competition. Olympic trials. But had she tested positive for cannabidiol or CBD , another popular compound found in cannabis thought to help with recovery, she would have received no sanction.
CBD produces no high, is fair game for use in sport and can be consumed through oils, creams or tablets. Sutter said the potential benefits of CBD on sleep quality and pain management could allow athletes to train harder and better recover between sessions, but a dearth of research around the compound prevents experts from confirming or denying its usefulness in sports.
There is some evidence that ginseng — a plant root used medicinally, predominantly in eastern cultures — could increase exercise performance by boosting energy and delaying fatigue. But most studies do not show benefits to taking amino acid supplements. Some amino acid supplements may cause serious side effects.
There aren't enough long-term studies to know if amino acid supplements are safe for teens. Most protein supplements are made of the proteins casein and whey. The supplements usually come as powders that can be mixed with water, milk, milk substitute, or other liquid.
Protein supplements are often advertised as a way to build muscle. But most people get all the protein they need in their diet. A protein supplement may help someone who doesn't get enough protein in their diet. This can happen:. In general, protein supplements do not seem to cause serious side effects.
In high doses, they can cause:. As with other supplements, long-term studies in teens haven't been done. Most doctors agree that it is best for teens to get their protein from their diet. There is some evidence that caffeine can boost sports performance. Caffeine is in many products, including energy drinks , soda, energy chews, and pills.
It is important to remember that many of the claims that sports supplement companies make are not proven. The company's goal is to sell more supplements, and their claims can be misleading. If you're considering starting a sports supplement, be sure to talk to your doctor first.
KidsHealth For Teens Sports Supplements. en español: Suplementos deportivos. Medically reviewed by: Amy W. Anzilotti, MD. Listen Play Stop Volume mp3 Settings Close Player. Larger text size Large text size Regular text size. What Are Sports Supplements?
Do Sports Supplements Work? Are Sports Supplements Safe for Teens? It's hard to know if sports supplements are safe because: Long-term studies in teens haven't been done. Sports supplements may contain harmful drugs or additives not listed on the label.
If you're considering taking a sports supplement, talk to your doctor first. Are Sports Supplements Checked for Safety? If there is a problem with a supplement, the FDA will investigate it. What Are the Different Kinds of Sports Supplements?
Many sports supplements are available. Common ones include: Creatine Creatine pronounced: KREE-eh-teen is a substance made in the body.
com "], "filter": { "nextExceptions": Thermogenic metabolism boosting drinks, blockquote, div", "nextContainsExceptions": Pefrormance, blockquote, a. btn, a. Always check enhancign your doctor Performance enhancing supplements trying any new supplement, especially Performance enhancing supplements you suppleements taking prescription medications. Beets are a rich source of antioxidants. Consuming beetroot juice prior to exercise has been shown to diminish the muscular fatigue associated with high-intensity exercise. We love drinking green teaespecially before a workout. A study done using green tea e xtract over a prolonged period of time 10 weeks indicated that it is beneficial for improving endurance capacity by burning more body fat for fuel. Young Performanfe can improve their sports performance Performance enhancing supplements focusing Performance enhancing supplements the Preformance fluids, calories, training, conditioning, and rest. Shortcuts, such enhanckng the use of performance-enhancing substances and supplements Enhancint, are Powerful immune support little benefit and can be dangerous. Here is information from the American Academy of Pediatrics about performance-enhancing substances and supplements for athletes. Parents and athletes need to be aware that dietary supplements are not regulated by the U. Food and Drug Administration FDA. Studies looking at the purity of supplements find high rates of contamination with possibly harmful substances.
die Genaue Antwort