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Eat like this to feel better runningTargeted nutritional supplements for athletes -
In addition, there is a category which includes supplements for weight loss, products for increased libido, and there are also gluten-free, lactose-free, allergen-free, and functional foods, which may also be defined as food. The herbs and botanicals, functional foods, and super foods segments, which can be defined as foods, food ingredients, or supplements, are particularly difficult to study and define, due to the multiple, complex compounds and the heterogeneous content of biologically-active ingredients.
Nevertheless, this category has developed fast in the last decades, driven in part by the common perception that natural equals healthy Silano et al. However, in contrast to this naïve perception, some natural substances pose a serious health threat for consumers and some may cause a failed doping test.
These findings support the need for stricter regulation, for better enforcement of existing regulations, and for greater awareness among consumers Avelar-Escobar et al. Because there is no clear boundary between dietary supplement and foods, the field is complex to navigate.
Different definitions and categorizations of supplements obviously make it difficult to compare studies, and some of the differences between published studies are simply due to different definitions. A recent meta-analysis on supplement use by athletes identified several challenges to the interpretation of the published evidence regarding the prevalence of supplement use within sport Knapik et al.
The major methodological challenges in the literature seem to be:. As dietary supplements are classified as a subcategory of food, manufacturers are not required to provide evidence of product safety and efficacy Denham, While medications and drugs are governed by rigid pharmaceutical regulation, based on premarketing authorization and end-product control, dietary supplement manufacturers and distributors are not required to obtain approval from the FDA before marketing dietary supplements.
This creates a substantial potential risk to the health of the public, and serious adverse effects have been reported from some dietary supplements that are currently being marketed FDA, Supplements are regulated on a national rather than global basis and regulations vary between countries.
Before marketing a dietary supplement in the United States, the manufacturers are responsible for ensuring that the specific regulations are followed:. With the level of resources required to control these marketing and safety regulations in this fast-growing segment, it is reasonable that the responsibility for committing to those regulations lies with the manufacturer.
However, it can also create some challenges. In most countries, these regulations are enforced by periodic, but often infrequent, testing of random samples Norwegian Food Safety Authority, ; FDA, This is time-consuming and requires substantial resources.
According to marketing regulations in the United States, a dietary supplement cannot claim to diagnose, treat, cure, or prevent any disease. Undoubtedly, stricter enforcement of the existing regulations that apply to manufacturers and distributors is needed, but, without the necessary resources to do tests and follow-up, the effect will continue to be limited.
The government systems of regulations and independent manufacturing quality programs do not include specific laboratory testing for banned substances according the World Anti-Doping Agency WADA list.
A separate regulatory framework to evaluate supplements for their risk of provoking a failed doping test would be needed, but there is limited interest from the regulatory bodies, perhaps because this represents such a small part of the market. Another reason is to minimize the risk of excessive and harmful supplement use and to separate sports foods and medical supplements used to treat clinical issues from the use of ergogenic supplements that are intended specifically to enhance performance.
There may be several different motivational factors for each category of supplements; food and supplements containing essential nutrients e. Further, athlete support staff may want to encourage a food-based approach to nutrition education, since the literature shows that most athletes can cover their nutrient needs through a varied diet, provided the energy intake is moderate to high Thomas et al.
There are some data to suggest that supplement users have more positive attitudes toward doping, and that they believe that doping is an effective way to increase performance Backhouse et al. Others report that there seems to be an underlying cognitive component in the association between use of supplements and doping, and that use of supplements may influence reasoning patterns and the motivational incentive in favor of using prohibited substances at a later stage, even among adolescent athletes Barkoukis et al.
According to the literature, the prevalence of doping is higher in supplement users than in athletes who do not use supplements Backhouse et al. It is, however, important to note that these studies were not designed to identify a direct causality between supplement use and doping.
Surveys regarding use of dietary supplements in the general population have consistently shown that supplements are used by a large part of the population, and this is substantiated by the sales figures of what is now a multi-billion-dollar global industry Hämeen-Anttila et al.
The most used supplements were vitamin and mineral products. Supplement users aged 18—34 years reported in that they anticipated their supplement use to increase over the next 5 years. Data from the survey suggest that this projection is likely to be realized, as young adults are increasing their use of dietary supplements.
Use of dietary supplements within athletic populations is reported to be relatively high in most studies Baylis et al. This agrees with the study by Sobal and Marquart , who undertook a comprehensive analysis of published studies of supplement use among collegiate athletes and elite athletes.
Overview of Published Studies With Prevalence, Methods, and Reasons for Supplement Use in Athletes. As mentioned above, the review and meta-analysis by Knapik et al. For example, Lun et al. Not surprisingly, the most used supplements were sports supplements, which are often recommended by professional support staff for use in relation to training and competitions.
The association between supplement use and training load, found by Lun et al. Further, several studies show that athletes from endurance-based sports use supplements to a greater extent than athletes from other sport categories Erdman et al.
An alternative way of assessing the prevalence of supplement use is by analysis of declaration forms completed by athletes who are selected for doping control. In these settings, the athletes are asked to declare any prescription or nonprescription medication, vitamins, food supplements, herbal products, and any other substance they have taken within the past 7 days.
These data should, however, be interpreted with caution. Furthermore, most studies use self-reporting data via questionnaires or declaration reports and can be a valuable source of information only if the athletes report truthfully.
Further, several studies did not find any difference between sexes Kim et al. Wiens et al. Although more sex-specific studies in elite athletes are needed, it is tempting to conclude that sex-specific use of supplements seems to be related to the type of supplements e.
vitamins and to the character and culture of the sports endurance vs. The use of supplements seems to be endemic in the athletic population, and there is evidence that supplement use begins at an early age.
Braun et al. Maughan et al. Figure 1 suggests how a progressive nutrition strategy might be developed for young athletes.
Citation: International Journal of Sport Nutrition and Exercise Metabolism 28, 2; Sports supplements, vitamin and mineral supplements, and herbs dependent on country of origin are generally the most used supplements.
The use of supplements in sport tends to be viewed in negative terms, with a focus on reducing prevalence and protecting the athlete from using supplements that may cause a positive doping test or may be harmful to health.
However, supplements may be important in some stages in life or for some athletes with nutritional challenges, such as the athlete who is vegan or who has a specific medical condition. The governments in many Nordic countries have official guidelines regarding specific supplements, such as daily intake of omega-3 fatty acids and vitamin D Nordic Nutrition Recommendations, Others permit the fortification of specific foods with essential nutrients iron, calcium, B vitamins, etc.
When it comes to the athletic population, the official guidelines still apply Wardenaar et al. In these circumstances, it may be beneficial to use a carefully-designed program of supplementation to optimize health and performance. Users cite various reasons for consuming dietary supplements, though they are often very different from the specific uses identified above.
These reasons are more often based on unfounded beliefs than on any understanding of the issues at stake. Dietary supplements may not be promoted for the prevention or treatment of illness, but it is obvious that many consumers use them for this purpose. In the general population, consumption of nutritional supplements is often driven by a belief that they confer health benefits above and beyond those that can be achieved by eating normal foods Reinert et al.
Among athletes and physically active individuals, there are several additional issues related specifically to the physical and mental aspects of exercise performance. Of course, athletes are also concerned to stay healthy as neither effective training nor successful competition is possible if health is compromised.
Supplements that promise to enhance recovery, whether from illness, injury, or training, are obviously popular with athletes, and they often use a combination of products Baylis et al. When comparing their reasons for supplement use with the products that they report consuming, there seems to be a mismatch, especially in younger athletes Baylis et al.
For example, athletes reported using multivitamins to increase athletic performance or vitamin water to gain strength and power. A summary of the most commonly cited reasons for supplement use is given in Figure 4.
Consuming multiple supplements may increase the risk of exposure to harmful levels of specific substances or interactions causing adverse health outcomes e. There is some evidence—largely anecdotal, but supported by some evidence from surveys—that the quantity of supplements used by athletes often exceeds the recommended amount.
Even elite athletes may not have access to professional advice that might counter some of these beliefs. Heikkinen et al. Even when these opportunities are available, not all athletes choose to make use of them, preferring instead to get their nutrition advice from sources that they may see as being more congenial.
This agrees with the study from Wiens et al. According to the literature, it seems that most athletes get dietary advice from coaches, fellow athletes, and other important persons such as family and friends Denham, ; Heikkinen et al.
Athletes who have access to a sports dietitian may choose not to use that opportunity for various reasons. Lovell et al. Athletes who perceive a dietitian to be overweight may also conclude that they have limited competence in sports nutrition, although that may not be the case.
Support staff must fully appreciate the sports-specific culture and physiological demands of the sport and must also accept that most elite athletes are highly driven by performance, with a sometimes extreme focus on performance rather than on health.
A recent study from the Netherlands evaluated the effect of dietary counseling on supplement use and found that athletes who had counseling used more supplements than those who did not Wardenaar et al. The study found that the increased use was mainly due to an increased use of vitamin supplements, mirroring the recommendations the athletes got during counseling.
This suggests that information from a counselor may have a positive influence, but limitations in the study design limit the conclusions that can be drawn from this study. Marik and Flemmer suggested that the belief that supplements can confer health and performance benefits for the average consumer may be erroneous.
Though the quality of the evidence on which these conclusions were based was often poor, and the analysis of the evidence lacked rigor, this review does raise legitimate concerns regarding the widespread assumption that supplement use confers health benefits on the consumer and that it is free from any risk of adverse health outcomes.
This supports the view of Rock , who reported that individuals who use dietary supplements generally report above-average dietary nutrient intakes and healthier diets. Unless an athlete has a nutrient deficiency, supplementation is unlikely to improve health or performance and can in fact have a detrimental effect on both performance, via blunted training adaptation Paulsen et al.
In addition, athletes who compete in sports under an anti-doping code must realize that supplement use exposes them to a risk of a positive doping test Maughan, Thus, there are several factors and questions to consider if an athlete wants to use supplement:.
If the supplement passes the questions, the practitioner has to make sure that the supplements are used appropriately. Sometimes athletes want to use supplements regardless of available information and recommendations. In these cases, the practitioner should ensure that the athlete has the information needed to make an informed choice, as the final responsibility rests with the athlete.
A suggested flowchart related to use and evaluation of supplements is presented in Figures 2 and 3. Many athletes place great emphasis on the use of dietary supplements, but it is important to recognize that, of all the factors that determine athletic performance, supplements have only a very small role.
Knowing that supplement use exposes them to a risk of ingesting banned substances or precursors of prohibited substances, a cost-benefit analysis should be part of any discussion about supplement use.
Working with elite athletes involves being a part of a high-performance culture where performances are measured by results, and every small improvement counts.
If basic ethical guidelines regarding supplements and doping are not part of the culture or are not clearly communicated, athletes may feel encouraged to take high-risk decisions to prioritize performance. A discussion around medical, physiological, cultural, and ethical questions may be warranted, to ensure that the athlete has the information needed to make an informed choice.
The authors would like to thank all the athletes who have contributed with time and openness related to use of dietary supplements. The authors thank those who contributed to the development of Figures 2 and 3.
RJM and IG have equally contributed to the writing process. The authors have no conflict of interest to disclose. Avelar-Escobar , G.
Dehesa-Violante , M. Hepatotoxicity associated with dietary energy supplements: Use and abuse by young athletes. Annals of Hepatology, 11 4 , — Backhouse , S. Gateway to doping? Supplement use in the context of preferred competitive situations, doping attitude, beliefs, and norms.
PubMed doi Barkoukis , V. Nutritional supplement and doping use in sport: Possible underlying social cognitive processes. Baylis , A.
Inadvertent doping through supplement use by athletes: Assessment and management of the risk in Australia. International Journal of Sport Nutrition and Exercise Metabolism, 11 3 , — Braun , H. Dietary supplement use among elite young German athletes. International Journal of Sport Nutrition and Exercise Metabolism, 19 1 , 97 — Centers for Disease Control and Prevention.
Corrigan , B. Medication use in athletes selected for doping control at the Sydney Olympics. Clinical Journal of Sport Medicine, 13 1 , 33 — CRN Consumer Survey on Dietary Supplements. Denham , B. Athlete information sources about dietary supplements: A review of extant research.
International Journal of Sport Nutrition and Exercise Metabolism, 27 4 , — de Silva , A. Dietary supplement intake in national-level Sri Lankan athletes. International Journal of Sport Nutrition and Exercise Metabolism, 20 1 , 15 — Dietz , P. Prediction profiles for nutritional supplement use among young German elite athletes.
International Journal of Sport Nutrition and Exercise Metabolism, 24 6 , — Erdman , K. Influence of performance level on dietary supplementation in elite Canadian athletes. European Food Safety Authority.
Federal Research Center for Nutrition and Food. García-Cortés , M. Hepatotoxicity by dietary supplements: A tabular listing and clinical characteristics.
Each year dozens of new products come to market with bold claims. However, there are only a handful that have been shown to be effective after thorough scientific scrutiny. Here are the best supplements for athletes, how they work, and some of the key considerations regarding them.
Creatine is one of the most studied molecules in modern science. As of the publication of this article, there are over 62, peer-reviewed articles indexed in the National Library of Medicine on creatine. The human body can store ~ grams of creatine at a given time, which is a relatively small amount considering how important it is to generating ATP.
Supplementation with creatine has been shown to:. Improve body composition among resistance training athletes 2. Improve performance over high intensity repeated bouts of exercise 3.
Increase strength in short-time domain exercises The best way for athletes to take creatine is to take between grams per day, with ~5 grams per day being the appropriate average dose for most people.
Individuals who are smaller can consume closer to 3 grams per day, while individuals who are larger can consume closer to 7 grams per day.
Whereas creatine works on the phosphocreatine energy system, beta-alanine helps the body utilize glycolysis to a greater degree. Beta-alanine works by providing one of the key amino acids in producing a molecule known as carnosine. Carnosine functions inside cells to help sequester the hydrogen ions that glycolysis produces.
This allows muscle cells to create more ATP during glycolysis before hydrogen ions accumulate and slow down the reactions of glycolysis. Essentially, supplementing with beta-alanine helps increase the capacity of the body to utilize anaerobic glycolysis by increasing carnosine stores.
A meta-analysis found that beta-alanine improves exercise performance in exercises lasting ~ seconds, which is directly in the window during which glycolysis provides much of the energy production. There is also some evidence that beta-alanine supplementation may improve lean body mass.
However, this may be a result of having a greater amount of intracellular water and from increased work capacity, rather than a direct muscle building effect. Like creatine, beta-alanine works through bioaccumulation and athletes should aim for ~5 grams per day.
Most athletes find the best way to reach these 5 grams per day intake is to spilt the dosing into two 2. Caffeine is often utilized by endurance athletes as it has been shown to reduce fatigue and increase time to exhaustion in longer duration exercise sessions.
It is believed that caffeine may improve endurance exercise through a few mechanisms. The first mechanism is by increasing alertness by blocking adenosine.
It may also increase the availability of free fatty acids for metabolism during exercise as caffeine has been shown to increase the rate of fatty acids appearing in the blood stream and increase fatty acid oxidation during exercise.
It has also been suggested that caffeine may be glycogen sparing. In addition to endurance sports, caffeine may provide some benefit to strength and power athletes, although the research is a little less clear. For example, one meta-analysis found that caffeine supplementation increased upper body strength, but not lower body strength, which is a bit unusual.
Furthermore, while the meta-analysis found a significant effect, most of the individual studies did not find an effect. HHS , National Institutes of Health , National Institute on Drug Abuse. Anabolic Steroids. HHS , National Institutes of Health , National Library of Medicine , MedlinePlus.
Dietary Supplements for Exercise and Athletic Performance. HHS , National Institutes of Health , Office of Dietary Supplements. Ephedra and Ephedrine Alkaloids for Weight Loss and Athletic Performance. Creatine Supplements: The Basics. Department of Defense , Uniformed Services University , Consortium for Health and Military Performance.
Learn about creatine supplements, their impact on athletic performance, and their safety. Taking Dietary Supplements? Eat Real Food Instead.
Targeted nutritional supplements for athletes flr use. gov A. gov website belongs to an official government organization in the United States. gov website. Share sensitive information only on official, secure websites. What dietary supplements help athletes perform better?:max_bytes(150000):strip_icc()/vwt-best-supplements-according-to-a-dietitian-tout-79c25dbdddd84c58bf5b0df967309d66.jpg "Targeted nutritional supplements for athletes")
This is a fact sheet intended for health professionals. For a general overview, see our Boost metabolism for satiety fact sheet. This athletees sheet provides an overview of selected ingredients in dietary supplements designed or claimed to enhance nutritionap and athletic wupplements.
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Suplpements 1 briefly summarizes the findings nutritioanl in more Targted in this fact sheet supplemente the safety and efficacy of selected ingredients in dietary supplements to sup;lements exercise and athletic untritional. Some research-derived data are available Hydrating body lotions these ssupplements on which fr base a judgment about their nutrtiional value to aid exercise and athletic performance.
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Targetedd efficacy and safety of these ingredients might be different when they are combined with other ingredients in a product or training plan. In the text below, each ingredient's section begins with an introduction, followed by a summary of the scientific evidence of that ingredient's efficacy and safety.
Each section concludes with information and advice from expert sources, when available, on use of the ingredient as an ergogenic aid. In theory, free radicals could impair exercise performance by impeding muscles' ability to produce force, thereby accelerating muscle damage and fatigue and producing inflammation and soreness [ ].
Some researchers have suggested that supplements containing antioxidants, such as vitamins C and E and coenzyme Q 10 CoQ 10could reduce this free-radical formation, thereby minimizing skeletal muscle damage and fatigue and promoting recovery [ 19 ].
Studies suggest that the use of large doses of antioxidant supplements, especially vitamins C and E, may actually reduce rather than promote some of the beneficial effects of exercise. One study, for example, randomly assigned 54 healthy Norwegian men and women age 20—30 years, most of whom were Txrgeted exercisers, to receive 1, mg vitamin C and mg about IU vitamin E as DL-alpha-tocopherol or a placebo daily for 11 weeks while engaging in an endurance training program consisting mostly of running.
Compared with placebo, the supplements had no effect on maximal oxygen consumption VO 2 max, a measure of aerobic fitness and endurance capacity or running performance.
However, they significantly lowered levels of biochemical markers related to mitochondrial creation and exercise-induced cell signaling, thereby diminishing the desirable training-induced adaptations within skeletal muscle [ 20 ].
The same research group conducted nutritionsl trial using the same doses of vitamins C and E in 32 young men and women who followed a strength-training program for 10 weeks. Compared with placebo, the supplements did not affect muscle growth, but they significantly reduced the gain in arm strength as measured by biceps curls and blunted cellular signaling pathways linked to muscle hypertrophy [ 21 ].
After 7 days of high-intensity cycling sprints, the CoQ 10 group had, on average, a significantly smaller improvement in mean power output than the placebo group, suggesting a poorer adaptation to training. The preponderance of research to date suggests that exercise-induced reactive oxygen species and nitric oxide are beneficial.
These free radicals induce adaptive changes in muscle that lead to greater production of mitochondria and hypertrophy of myofibers [ 17212324 ]. However, these adaptations might not prevent improvements in VO 2 max or endurance performance [ 25 ]. Studies on the safety of vitamins C, E, and other antioxidant supplements taken during nktritional show no evidence of adverse effects, aside from potentially reducing some of the benefits of exercise, but such studies have only lasted a few weeks or months.
These amounts are substantially higher than the doses that studies have typically used for exercise and athletic performance. Among the potential adverse effects of excess vitamin C are diarrhea, nausea, abdominal cramps, and other gastrointestinal disturbances.
The intake of excessive amounts of vitamin E increases the risks of hemorrhagic effects. The side effects of CoQ 10 are mild and can include fatigue, insomnia, rashes, nausea, upper abdominal pain, spuplements, sensitivity to light, irritability, dizziness, and headaches [ 28 ].
Little research supports the use as ergogenic aids of antioxidant supplements containing greater amounts than those available from a nutritionally adequate diet [ 1925 ]. In fact, they can adversely affect some measures of exercise and athletic performance. The Australian Institute of Sport, part of the government of Australia, does not recommend supplementation with vitamins C and E by athletes, except when they use these products as part of a research protocol or with proper monitoring [ 29 ].
More information on vitamin C and vitamin E is available in the Office of Dietary Supplements ODS health professional fact sheets on these nutrients. L-arginine is an amino acid found in many protein-containing foods, especially animal products and nuts.
The body also synthesizes arginine from citrullinemainly in the kidneys. Some experts suggest that taking arginine in supplement form enhances exercise and athletic performance in several ways [ ].
First, some arginine is converted to nitric oxide, a potent vasodilator that can increase blood flow and the delivery of oxygen and nutrients to skeletal muscle. Second, increased vasodilation can speed up the removal of metabolic waste products related to muscle fatigue, such as lactate and ammonia, that the body produces during exercise.
Third, arginine serves as a precursor for the synthesis of creatine, which helps supply muscle with energy for short-term, intense activity.
Fourth, arginine may increase the secretion of human growth hormone HGHwhich in turn increases insulin-like growth factor-1 IGF-1 levels, both of which stimulate muscle growth.
The research to support supplemental arginine as a performance nuyritional is limited nuteitional conflicting. Furthermore, arginine typically had no effect on nitric oxide concentration, blood flow, or exercise metabolites e.
A recent review assessed 54 clinical studies examining the effects of arginine supplementation on strength performance, endurance, muscle blood volume and flow, cardiorespiratory measures, and nitric oxide production in healthy, active adults. The authors concluded that supplemental arginine either alone or, more commonly, in combination with other ingredients, such as branched-chain amino acids [BCAAs] and lysine provided little or no enhancement of athletic performance and did not improve recovery from exhaustion [ 33 ].
Most of the studies included few participants, primarily young men age 18—25 years only four studies included womenand lasted only 4—8 weeks with none lasting 3 months or longer. Research on the ability of supplemental arginine to raise HGH and IGF-1 serum concentrations also has had conflicting findings.
Even raised HGH secretion, however, might not translate into more blood flow into muscle or greater protein synthesis [ 31 ].
Little evidence shows supplemental arginine by itself increases muscle creatine concentrations or is superior or complementary to direct consumption of creatine [ 30 ].
The safety of taking high-dose arginine supplements for more nutritionnal 3 months is not known [ 33 ]. Beets are one of the richest food sources of inorganic nitrate. Ingested nitrate might enhance exercise and athletic performance in several ways, primarily through its conversion into nitric oxide in the body.
Nitric acid is a potent vasodilator that can increase blood flow and the delivery of oxygen and nutrients to skeletal muscle. Ingested nitrate might also enhance performance by dilating blood vessels in exercising muscle when oxygen levels decline, thereby increasing oxygen and nutrient delivery, reducing the oxygen cost of submaximal exercise, attenuating the adenosine triphosphate ATP -creatine phosphate energy system's cost associated with skeletal muscle force production, and improving oxidative phosphorylation in mitochondria [ Targetee41 ].
Beetroot is available as a juice or juice concentrate and in powdered form; the amount of nitrate can vary considerably among products. A growing number of clinical trials investigating beetroot juice or concentrate as an ergogenic aid have been published since Beetroot has generally improved performance and endurance to different Targetec compared with placebo among runners, swimmers, rowers, and cyclists in time trials and time-to-exhaustion tests, flr not in all studies [ 40].
Performance benefits are more likely in nutrktional active nonathletes than elite athletes [ 4246 ]. One study in 10 recreationally active, young male cyclists suggested a dose-response relationship [ 47 ].
Although consuming beetroot juice concentrate on each of 4 days to supply 4. However, consumption of even more beetroot juice supplying There has been little study of the effects of beetroot on anaerobic performance, such as high-volume resistance exercise with many repetitions [ 40 ].
More research Targetdd needed to clarify the potential benefits of nitrate supplementation from beetroot juice on exercise and athletic performance and to determine the best doses and dosing protocols [ Targetef ]. No research has assessed longer term supplementation with beetroot-derived nitrate beyond several weeks as an ergogenic aid.
The amount of nitrate that this amount of juice provides is less than half the total nitrate consumption from a diet rich in vegetables and fruits [ 49 ]. Although not a safety concern, beetroot consumption can color the urine pink or red due to the excretion of red pigments in the nitritional [ 50 ].
In a position statement, the Academy of Nutrition and Dietetics ANDthe Dietitians of Canada DoCand the American College of Sports Medicine ACSM state that nitrate sources, such as beetroot juice, enhance exercise tolerance and economy and they improve endurance exercise performance in recreational athletes [ 12 ].
The Australian Institute of Sport supports the use of beetroot juice for improving sports performance in suitable athletic competitions under the direction of an expert in sports medicine, but it notes that more research might be required to understand how the supplement should be used for best results [ 29 ].
This amount of juice provides about 5—11 mmol or — mg nitrate, depending on the product [ 41 ]. Potential benefits persist for up to 24 hours after ingestion [ 40 ]. The labels on beetroot juice and concentrate usually indicate that these products are foods and not dietary supplements.
Some dietary supplements contain beetroot powder in varying amounts, but studies have not assessed whether these are viable alternatives to beetroot juice or beetroot-juice concentrate. Beta-alanine, a type of amino acid that the body does not incorporate into proteins, is the rate-limiting precursor to the synthesis of carnosine—a dipeptide of histidine and beta-alanine—in skeletal muscle.
: Targeted nutritional supplements for athletes| Top Supplements for Athletes | Vitamins: 63 Amino acids: 25 Creatine: 21 Oriental supplements: 58 Oriental supplements sub groups—mixed medicine: 29; Korean ginseng: 28; deer antler: Export citation EndNote Reference Manager Simple TEXT file BibTex. The following labs are beneficial:. Elite and recreational athletes perform at their best and recover most quickly when they consume a nutritionally adequate diet with sufficient fluids and when they have appropriate physical conditioning and proper training. Prevalence of dietary supplement use by athletes: Systematic review and meta-analysis. |
| WHY DO ATHLETES NEED RECOVERY DAYS? | Because there is no standard for many of these supplements, it can be common to find several different chemical formulas, depending on the company. Med Sci Sports Exerc. Athletes have an ever-expanding variety of pills, powders, drinks, and other tools to choose from that promise to make them faster, stronger and bigger. Armstrong L, Maresh C: Vitamin and mineral supplements as nutritional aids to exercise performance and health. Thus, many athletes have turned to various dietary strategies, including the use of various dietary supplements sports supplements , which they presume to be effective, safe and legal. |
| Why Do Athletes Use Supplements? | Aim to get nutrition from real foods first! Check out this infographic for foods to boost athletic performance. An official website of the United States government. Here's how you know. dot gov icon Official websites use. https icon Secure. DrugFacts: Anabolic Steroids. HHS , National Institutes of Health , National Institute on Drug Abuse. Anabolic Steroids. HHS , National Institutes of Health , National Library of Medicine , MedlinePlus. Dietary Supplements for Exercise and Athletic Performance. HHS , National Institutes of Health , Office of Dietary Supplements. Ephedra and Ephedrine Alkaloids for Weight Loss and Athletic Performance. Creatine Supplements: The Basics. Department of Defense , Uniformed Services University , Consortium for Health and Military Performance. Learn about creatine supplements, their impact on athletic performance, and their safety. Taking Dietary Supplements? CoQ 10 , also known as ubiquinone, is an antioxidant and may improve oxygen uptake in the mitochondria of the heart, and has been used therapeutically for the treatment of cardiovascular disease. Theoretically, improved oxygen usage in the heart and skeletal muscles could improve aerobic endurance performance. Only limited data are available, but these studies have shown that CoQ 10 supplementation to healthy young or older subjects did not influence lipid peroxidation, heart rate, maximal oxygen uptake, anaerobic threshold, or cycling endurance performance [ 20 — 23 ]. One study reported that CoQ 10 supplementation was associated with muscle tissue damage and actually impaired cycling performance compared to the placebo treatment [ 24 ]. Overall, a recent review [ 25 ] concluded that there is limited evidence that dietary supplementation with antioxidants improves human performance. Sen [ 26 ]indicates that strenuous exercise may generate reactive oxygen species ROS to a level to overwhelm tissue antioxidant defense systems. The result is oxidative stress, and one possible outcome is oxidative damage to muscle tissues. Preventing muscle tissue damage during exercise training may help optimize the training effect and eventual competitive sports performance. Numerous studies have evaluated the potential of antioxidant vitamin supplementation to prevent exercise-induced muscle tissue damage, and several extensive reviews have evaluated the available literature. However, the viewpoints of the reviewers vary somewhat. Several reviewers conclude that antioxidant vitamin supplementation does not appear to prevent exercise-induced muscle tissue damage. Goldfarb [ 27 ] concluded that research findings, mostly conducted with vitamin C, vitamin E, and beta carotene, have indicated that clear evidence for their prophylactic effect on various types of muscle damage following exercise is lacking. Other reviews [ 28 ] have indicated that although animal studies have shown some promising effects of antioxidant supplementation to lessen exercise-induced oxidative stress damage, studies with humans are less convincing. Contrarily, Dekkers and others [ 29 ] concluded that dietary supplementation with antioxidant vitamins has favorable effects on lipid peroxidation and exercise-induced muscle damage and recommend vitamin supplementation to individuals performing regular heavy exercise. Evans [ 30 ] noted that several antioxidants, including vitamin C and especially vitamin E, have been shown to decrease the exercise-induced increase in the rate of lipid peroxidation, which could help prevent muscle tissue damage. Other researchers [ 31 ] are convinced that vitamin E contributes to preventing exercise-induced lipid peroxidation and possible muscle tissue damage, and recommend that athletes supplement with — milligrams of vitamin E daily to help prevent exercise-induced oxidative damage. Ji [ 32 ]indicates that the delicate balance between pro-oxidants and antioxidants suggests that supplementation of antioxidants may be desirable for physically active individuals under certain physiological conditions by providing a larger protective margin. In particular, Ji [ 33 ]notes that the aging process lessens the exercise training-induced improvement in natural antioxidant enzymes and suggests exercise training in older athletes might be assisted with antioxidant supplementation in attempts to optimize antioxidant defense. Sacheck and Blumberg [ 34 ]concluded that the use of dietary antioxidants like vitamin E to reduce exercise-induced muscle injury have met with mixed success, which seems to be the prevailing viewpoint. All reviewers indicate more research is needed to address this issue and to provide guidelines for recommendations to athletes. Vitamin supplementation, particularly when limited to percent of the RDA for each vitamin, is generally regarded as safe. However, excess amounts of several vitamins may contribute to serious health problems and tolerable upper limits UL have been established for many vitamins. For example, excessive amounts of vitamin A consumed by women who are pregnant may cause birth defects. Excessive amounts of niacin may contribute to liver damage. For complete details, consult the treatises by the National Academy of Science [ 1 — 4 ]. The use of pure vitamin supplements by athletes is legal and ethical. However, some vitamin sports supplements marketed by unscrupulous entrepreneurs may contain banned substances. At the present time the dietary supplement industry is poorly regulated, and some preparations for athletes may be adulterated with banned substances, such as ephedrine. Athletes who consume vitamin supplements should purchase them only from reputable companies, such as those whose products that carry the USP United States Pharmacopeia certification on the label. In general, health professionals indicate that vitamin supplements are not necessary for the individual on a well-balanced diet, but they may be recommended for certain individuals, such as the elderly, vegans, and women of childbearing age. Moreover, some health professionals note that most people do not consume an optimal amount of vitamins by diet alone and indicate that it appears prudent for all adults to take vitamin supplements [ 35 , 36 ]. In such cases, there is no need to take more than — percent of the RDA. Obtaining adequate vitamins, including use of supplements, may also be prudent behavior for some athletes. Melinda Manore [ 37 , 38 ] noted that athletes involved in heavy training may need more of several vitamins, such as thiamin, riboflavin and B 6 because they are involved in energy production, but the amount needed is only about twice the RDA and that may be easily obtained through increased food intake associated with heavy training. However, in a recent scientific roundtable exchange [ 39 ], several sport nutrition experts indicated that some athletes may be at risk for a vitamin deficiency, such as those in weight-control sports and those who for one reason or another do not eat a well-balanced diet. National Academy of Sciences: Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Google Scholar. National Academy of Sciences: Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. National Academy of Sciences: Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium and Carotenoids. National Academy of Sciences: Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. van der Beek E: Vitamin supplementation and physical exercise performance. Journal of Sport Sciences. Article Google Scholar. Armstrong L, Maresh C: Vitamin and mineral supplements as nutritional aids to exercise performance and health. Nutrition Reviews. Jacobson B: Nutrition practices and knowledge of college varsity athletes: A follow-up. Journal of Strength and Conditioning Research. CAS PubMed Google Scholar. Bulow J: Lipid metabolism and utilization. Principles of Exercise Biochemistry. Edited by: Poortmans J. Bonke D: Influence of vitamin B1, B6 and B12 on the control of fine motoric movements. Bibliotheca Nutritio et Dieta. CAS Google Scholar. Buchman A: The effect of lecithin supplementation on plasma choline concentrations during a marathon. Journal of the American College of Nutrition. Article CAS Google Scholar. Singh A: Chronic multivitamin-mineral supplementation does not enhance physical performance. Medicine and Science in Sports and Exercise. Weight L: Vitamin and mineral supplementation: Effect on the running performance of trained athletes. American Journal of Clinical Nutrition. International Journal of Sport Nutrition. Gerster H: Review: The role of vitamin C in athletic performance. Williams MH: Vitamin supplementation and athletic performance. International Journal for Vitamin and Nutrition Research Supplement. Simon-Schnass I, Pabst H: Influence of vitamin E on physical performance. International Journal of Vitamin and Nutrition Research. Rokitski L: α-tocopherol supplementation in racing cyclists during extreme endurance training. Tiidus P, Houston M: Vitamin E status and response to exercise training. Sports Medicine. Bonetti A: Effect of ubidecarenone oral treatment on aerobic power in middle-aged trained subjects. Journal of Sports Medicine and Physical Fitness. Braun B: The effect of coenzyme Q10 supplementation on exercise performance, VO 2 max, and lipid peroxidation in trained cyclists. Laaksonen R: Ubiquinone supplementation and exercise capacity in trained young and older men. European Journal of Applied Physiology. Snider I: Effects of coenzyme athletic performance system as an ergogenic aid on endurance performance to exhaustion. Malm C: Supplementation with ubiquinone causes cellular damage during intense exercise. Acta Physiologica Scandinavica. Powers S, Hamilton K: Antioxidants and exercise. Clinics in Sports Medicine. Sen C: Antioxidants in exercise nutrition. Goldfarb A: Nutritional antioxidants as therapeutic and preventive modalities in exercise-induced muscle damage. Journal of Applied Physiology. Adams A, Best T: The role of antioxidants in exercise and disease prevention. Physician and Sports Medicine. Dekkers J: The role of antioxidant vitamins and enzymes in the prevention of exercise-induced muscled damage. Evans W: Vitamin E, vitamin C, and exercise. Takanami Y: Vitamin E supplementation and endurance exercise: Are there benefits?. Ji L: Antioxidants and oxidative stress in exercise. Proceedings of the Society for Experimental Biology and Medicine. Ji L: Exercise-induced modulation of antioxidant defense. Annals of the New York Academy of Sciences. Sacheck J, Blumberg J: Role of vitamin E and oxidative stress in exercise. Fairfield K, Fletcher R: Vitamins for chronic disease prevention in adults: Scientific review. Fletcher R, Fairfield K: Vitamins for chronic disease prevention in adults: Clinical applications. Manore M: Vitamins and minerals: Part I. How much do I need?. Manore M: Vitamins and minerals: Part II. Who needs to supplement?. Benardot D: Can vitamin supplements improve sport performance?. Sports Science Exchange Roundtable. Download references. Department of Exercise Science, Old Dominion University, USA. You can also search for this author in PubMed Google Scholar. Correspondence to Melvin H Williams. |
| Governmental Definitions | gov A. A few clinical trials with uspplements results Power-packed natural caffeine findings : Targeted nutritional supplements for athletes results for aiding muscle suppoements recovery, spplements soreness, Targeted nutritional supplements for athletes reducing inflammatory effects supplementa lungs after nutritionaal insufficient research on ability to improve aerobic performance. Product heterogeneity makes it hard to identify and categorize biologically-active ingredients. Sodium bicarbonate is You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Davani-Davari D, et al. Numerous small studies, with and without placebo controls, have investigated Panax ginseng's potential to improve the physical performance of athletes, regular and occasional exercisers, and largely sedentary individuals. |
| Dietary Supplements for Athletes | globalhumanhelp.org | Redesigned Patient Portal. Simplify blood panel ordering with Rupa's Panel Builder. Sign in. Sign in Sign up free. Subscribe for free to keep reading! If you are already subscribed, enter your email address to log back in. Are you a healthcare practitioner? Yes No. Search All Content Magazine Podcasts Lab Companies Lab Tests Live Classes Bootcamps Health Categories. Basic Lab Markers. Case Studies. GI Health. Herbal Medicine Fact Sheets. Lab Interpretation. Men's Health. Mental Health. Metabolic Management. Nutrient Fact Sheets. Research Studies. Running Your Business. Women's Health. Beta-alanine Beta-alanine is an amino acid found in poultry, meat, and fish. Vitamin D Vitamin D helps keep inflammation at bay while supporting immune health and recovery. Iron Particular Importance for Menstruating Female Athletes Low iron levels are more common in menstruating female athletes, who are twice as susceptible to iron-deficiency anemia as their non-active counterparts. Beetroot Juice Nitrate Beetroot juice is a supplemental source of nitrate that helps to increase the efficiency of muscle contraction, boosts energy production in the mitochondria, and enhances blood flow to exercising muscle through its vasodilation effects. Electrolytes Athletes commonly use electrolytes to help stave off dehydration. Supplemental Protein While total calorie intake and protein intake in the long term plays the most crucial dietary role in facilitating adaptations needed for optimal athletic performance, protein supplementation pre- and post-workout is useful to optimize physical performance and positively influences the recovery process for both resistance training and endurance sports. Omega-3 Fish Oil Omega-3 fat levels are important to help keep inflammation from a high training load at bay, and have also been linked to better recovery and lower post-training soreness in athletes. Functional Medicine Labs to Test That Can Help You Determine Which Supplement is Best for You Functional medicine labs are excellent for assessing your unique individuality. The following labs are beneficial: Omega-3 Index The omega-3 index is a simple blood test that can provide insight into the state of inflammation of an athlete and can help guide recovery plans and supplemental dosage needed to support optimal performance. Serum Ferritin and Hemoglobin Evaluating iron levels by looking at hemoglobin and ferritin can help determine if an athlete is at risk of iron-deficiency anemia that can negatively impact athletic performance and oxygen delivery to the muscle tissue. Vitamin D Assessing levels of vitamin D can help guide supplementation dosage and is of particular importance for athletes who are training inside most days or who live in areas of the world with less sun exposure during their training and competition season. Electrolytes Regular monitoring of electrolyte levels can help ensure an athlete is meeting their individual needs for hydration and maintenance of mineral levels that are needed for optimal performance and recovery. Protein There are a few aspects of testing using a functional medicine approach regarding protein supplementation needs. The information provided is not intended to be a substitute for professional medical advice. Always consult with your doctor or other qualified healthcare provider before taking any dietary supplement or making any changes to your diet or exercise routine. Lab Tests in This Article Omega-3 and -6 Fatty Acids. This test measures Omega-3 and Omega-6 fatty acids. Whole Blood. This is a single-marker test measuring ferritin. This test is used to monitor iron metabolism, microcytic anemia, and iron storage diseases. Vitamin D3. Electrolytes Panel. The electrolyte panel is used to monitor acid-base balance. Increases or decreases in electrolyte levels are due to a variety of causes. Total Protein. This is a single-marker test measuring total protein. Serum total protein levels aid in the diagnosis of metabolic and nutritional disorders. Organic Acids OAT. The Organic Acids Test OAT provides a comprehensive metabolic analysis of a patient's overall health, including intestinal yeast and bacteria, vitamin and mineral levels, oxidative stress, neurotransmitter levels, and oxalates. The GI-MAP is a comprehensive stool test that utilizes qPCR technology to detect parasites, bacteria, fungi, and more, allowing practitioners to create personalized treatment protocols to address gut dysfunction. Subscribe to the Magazine for free. to keep reading! Subscribe for free to keep reading, If you are already subscribed, enter your email address to log back in. We make ordering quick and painless — and best of all, it's free for practitioners. Sign up free. Latest Articles View more in. Many of the above nutrients can be found in specialized formulas to help you get your recommended daily dose from a couple of pills or powders. View all posts. What Are the Best Supplements for Athletes? Lifestyle Nutrition Supplements by Karla Socci Somers July 18, by Karla Socci Somers. One Supplement Does Not Fit All As tempting as it may be to add a protein shake to your diet and call it a day, the reality is that there is not a single supplement program for all athletes. Muscle Recovery and Building Muscle building supplements are a must for athletes who compete in strength-focused contests or want to gain mass — competitive weightlifters, wrestlers, boxers, football players, hockey players, rowers, gymnasts, and beyond. A high protein intake equips the body with the amino acids it requires to develop and repair muscle mass. Taking a lean protein supplement , such as a protein powder, can help you make gains and can also help your body repair faster after a hard-hitting lifting session. Creatine — Creatine is a naturally occurring amino acid found in the muscles and brain. Although you will get some creatine through your diet, especially if you eat plenty of seafood and red meat, supplementation can help keep the body at optimal levels to help you gain mass. Research shows that creatine supplementation positively impacts strength, power, and speed. It may also help increase lean muscle mass and shorten muscle recovery time. BCAA — Branched chain amino acids BCAAs are the three essential amino acids — leucine, valine, and isoleucine — required to build protein. These amino acids stimulate muscle growth after exercise and allow your body to build muscle. Additionally, BCAAs can help reduce temporary muscle soreness , which will help ensure that you get back to the gym fast. MCT — Medium-chain triglycerides MCT are found in oil and powder supplements that can aid in exercise and diet. For athletes, MCT is especially valuable because it may reduce lactate buildup and make exercise more efficient. That is because bananas are packed with potassium, which can help boost muscle recovery. You can also get them through leafy greens, beans, lentils, avocados, squash, broccoli, and of course, supplements. Performance and Energy Enhancement Every athlete wants to find a way to improve their performance on the field, court or mat. Energy supplements — Any athlete facing a grueling training regimen knows that taking energy supplements can help make staying on track a bit easier. The reality is that no athlete has a full energy reserve at all times, and rigorous practice can drain it quickly. However, certain vitamins and nutrients can help boost energy levels, so you feel your best as you conquer those tough workouts each day. Adaptogens, vitamin B, iron, magnesium CoQ10 and others can help promote healthy energy levels. Electrolytes — Electrolytes are the essential minerals that help our bodies operate at their best. Since we lose electrolytes through our sweat when we exercise, electrolyte imbalance is especially common among athletes. Adding electrolyte powder to your water before a workout is a great way to replenish your reserves. B Vitamins — B vitamins, including vitamin B, vitamin B-6, folate, niacin, and others, play a critical role in the body and can help athletes achieve their best. Bone and Joint Health Any athlete who has to push themselves to work at top speeds or who engages in repetitive motions regularly will want to take bone and joint supplements. Calcium — Calcium is an essential mineral employed by the body for the production and maintenance of bones. Phosphate — Another abundant mineral within the body, phosphorus is important to a variety of anatomical processes occurring in the bones, kidneys and intestines. It is critical to helping the body develop and maintain strong, healthy bones and teeth. Because it helps the body develop cartilage — the material that absorbs shock between the joints — it is critical to keeping you agile and pain-free as you age. It is also essential for athletes who regularly put stress and repetitive strain on their joints and may experience a natural loss of collagen, which leads to pain and stiffness and inhibits athletic performance. Fish Oil — Fish oil is composed of the omega-3 fatty acids that are critical to overall health and wellness. The fatty acids eicosapentaenoic acid EPA and docosahexaenoic acid DHA in fish oil supplements are especially beneficial to athletes because they support cardiovascular health and enhance the joints and connective tissues. There are a few added benefits of taking a fish oil pill each morning, including support for the brain, skin, and immune system. MCHC — Microcrystalline hydroxyapatite concentrate MCHC is a highly absorbable crystalline compound made with the same naturally occurring components that comprise bones, making them ideal for boosting strength and density. A high-quality MCHC supplement will contain bone health essentials such as calcium, phosphorus, and other minerals as well as bone growth factors, collagen, and bone protein for enhanced bone support. Vitamin D — Vitamin D is also critical to bone health because it helps the body absorb the minerals required to build and maintain bones, including calcium and phosphorus. Nearly half the population has a vitamin D deficiency , so make sure to counteract your risk with supplementation. Body Function In addition to goal- and body-specific supplements, many athletes can benefit from taking general body function supplements that help support heart health, immune system, digestive system, and mind. |
Targeted nutritional supplements for athletes -
Athletes dealing with low blood pressure or who have a history of kidney stones should speak with their doctor before considering a beetroot juice supplement, beetroot juice may lower blood pressure and is also high in oxalates, a compound that can contribute to kidney stone formation in susceptible individuals.
Athletes commonly use electrolytes to help stave off dehydration. Athletes training and competing in hot weather conditions have an increased need due to weather-related perspiration loss. Consuming electrolytes pre-, during, and post-training have been linked to better retention of minerals like sodium, calcium, and magnesium as compared to plain water or caffeinated sports drinks, helping ensure not just better athletic performance but better recovery as well.
While total calorie intake and protein intake in the long term plays the most crucial dietary role in facilitating adaptations needed for optimal athletic performance, protein supplementation pre- and post-workout is useful to optimize physical performance and positively influences the recovery process for both resistance training and endurance sports.
With the use of supplemental protein such as whey protein, studies show there can be a significant rise in muscle protein synthesis and an increase in levels of essential amino acids and branched-chain amino acids BCAAs , driving more fuel to the muscles that have just been working hard.
Omega-3 fat levels are important to help keep inflammation from a high training load at bay, and have also been linked to better recovery and lower post-training soreness in athletes. Studies have shown that athletes using fish oil supplementation have also experienced positive effects on cognition and have had lower inflammation overall.
Functional medicine labs are excellent for assessing your unique individuality. The following labs are beneficial:. The omega-3 index is a simple blood test that can provide insight into the state of inflammation of an athlete and can help guide recovery plans and supplemental dosage needed to support optimal performance.
Evaluating iron levels by looking at hemoglobin and ferritin can help determine if an athlete is at risk of iron-deficiency anemia that can negatively impact athletic performance and oxygen delivery to the muscle tissue. Based on the results, an athlete and their support team can help make adjustments to the diet and supplement with appropriate dosage if necessary.
Assessing levels of vitamin D can help guide supplementation dosage and is of particular importance for athletes who are training inside most days or who live in areas of the world with less sun exposure during their training and competition season. Regular monitoring of electrolyte levels can help ensure an athlete is meeting their individual needs for hydration and maintenance of mineral levels that are needed for optimal performance and recovery.
There are a few aspects of testing using a functional medicine approach regarding protein supplementation needs. First, testing total protein levels can help determine if there's a gross inadequacy of protein to meet an athlete's needs.
Additionally, using nutrition tracking apps to bring awareness to protein intake can be helpful in determining what an athlete's dietary intake of protein is before figuring out how much supplemental protein may be needed for optimal muscle health and performance.
Organic Acid Testing OAT can help bring to light possible deficits in protein digestion and absorption of the amino acids it contains. Amino acids that are not digested and absorbed can be metabolized by bacteria in the gut to form organic acids. Elevations in these makers can reflect protein malabsorption or dysbiosis in the gut, indicating a need for more specific gut microbiome testing, like a comprehensive digestive stool analysis CDSA.
It should also be noted that a high dietary intake of polyphenols like grapes, green tea, wine, or grape seed extract can also increase these levels. Organic acid testing can be a good first-line approach to determining if further functional medicine lab testing for the gut is necessary to optimize protein digestion and absorption, particularly if an athlete is not progressing in protein-dependent processes like muscle growth and strength increases.
Using supplements as ergogenic aids is not a new concept in the athletic world, but more and more athletes are understanding the need to personalize their approach to supplementation to meet their unique needs. Understanding the complex interplay between gut microbiome health, stress levels, and nutrient intake is an important component of a supplement plan for athletes.
Functional medicine lab testing can help determine any problems in these areas that may be hindering performance and can help guide the dosage and duration of supplementation so that an athlete experiences maximum benefits for their sport. Documents Tab. Redesigned Patient Portal.
Simplify blood panel ordering with Rupa's Panel Builder. Sign in. Sign in Sign up free. Subscribe for free to keep reading! If you are already subscribed, enter your email address to log back in. Are you a healthcare practitioner?
Yes No. Search All Content Magazine Podcasts Lab Companies Lab Tests Live Classes Bootcamps Health Categories. Basic Lab Markers. Case Studies. GI Health. Herbal Medicine Fact Sheets.
Lab Interpretation. Men's Health. Mental Health. Metabolic Management. Nutrient Fact Sheets. Research Studies. Running Your Business.
Women's Health. Beta-alanine Beta-alanine is an amino acid found in poultry, meat, and fish. Vitamin D Vitamin D helps keep inflammation at bay while supporting immune health and recovery.
Iron Particular Importance for Menstruating Female Athletes Low iron levels are more common in menstruating female athletes, who are twice as susceptible to iron-deficiency anemia as their non-active counterparts.
Beetroot Juice Nitrate Beetroot juice is a supplemental source of nitrate that helps to increase the efficiency of muscle contraction, boosts energy production in the mitochondria, and enhances blood flow to exercising muscle through its vasodilation effects.
Electrolytes Athletes commonly use electrolytes to help stave off dehydration. Supplemental Protein While total calorie intake and protein intake in the long term plays the most crucial dietary role in facilitating adaptations needed for optimal athletic performance, protein supplementation pre- and post-workout is useful to optimize physical performance and positively influences the recovery process for both resistance training and endurance sports.
Omega-3 Fish Oil Omega-3 fat levels are important to help keep inflammation from a high training load at bay, and have also been linked to better recovery and lower post-training soreness in athletes. Functional Medicine Labs to Test That Can Help You Determine Which Supplement is Best for You Functional medicine labs are excellent for assessing your unique individuality.
The following labs are beneficial: Omega-3 Index The omega-3 index is a simple blood test that can provide insight into the state of inflammation of an athlete and can help guide recovery plans and supplemental dosage needed to support optimal performance.
Check out this infographic for foods to boost athletic performance. An official website of the United States government. Here's how you know. dot gov icon Official websites use. https icon Secure.
DrugFacts: Anabolic Steroids. HHS , National Institutes of Health , National Institute on Drug Abuse. Anabolic Steroids. HHS , National Institutes of Health , National Library of Medicine , MedlinePlus. Dietary Supplements for Exercise and Athletic Performance.
HHS , National Institutes of Health , Office of Dietary Supplements. Ephedra and Ephedrine Alkaloids for Weight Loss and Athletic Performance. Creatine Supplements: The Basics.
Department of Defense , Uniformed Services University , Consortium for Health and Military Performance. Learn about creatine supplements, their impact on athletic performance, and their safety. Taking Dietary Supplements? Eat Real Food Instead.
Journal Targeted nutritional supplements for athletes the International Supplemengs of Sports Nutrition volume 17Fog number: 38 Cite this Targeted nutritional supplements for athletes. Metrics Breakfast skipping and nutrient absorption. While scientific evidence supports the nutritionzl of only limited nutritional supplements NS on sports performance, the use of NS is widespread in athletes. Given the serious issues of health damage or unintended Anti-Doping Rule Violations due to ingestion of contaminated NS in sports, accurately understanding NS practices by athletes is crucial. This study therefore elucidated the use of NS by elite Japanese track and field TF athletes. Data on NS use were collected through pre-participation medical forms obtained from all entrants before their participation in competitions.
Aller ist gut, dass gut zu Ende geht.