What type of supplement can improve exercise performance and capacity

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Whether you’re an athlete, a weekend warrior, or just looking to maximize your workouts, there are a number of supplements that can improve your exercise performance and recovery. No, we’re not talking about anabolic steroids or steroid precursors. We’re talking about ergogenic aids – foods and supplements that can give you a mental or physical advantage while exercising or competing.

While there are a number of supplements on the market that claim to improve performance or recovery, we’re only going to cover the ones that have enough science behind them to actually make a difference. Always check with your doctor before trying any new supplement, especially if you are taking prescription medications.

1. Beetroot juice

Beets are a rich source of antioxidants. But it’s their high levels of nitrates (which gets converted to nitric oxide to dilate blood vessels) that may improve blood pressure and blood flow throughout the body, including the muscles, brain and heart. Consuming beetroot juice prior to exercise has been shown to diminish the muscular fatigue associated with high-intensity exercise.

2. Green tea extract

We love drinking green tea, especially before a workout. A study done using green tea extract over a prolonged period of time (10 weeks) indicated that it is beneficial for improving endurance capacity by burning more body fat for fuel. The amount of green tea extract used in the study is the equivalent of drinking about four cups of green tea a day.

3. Medium chain triglycerides (MCTs)

MCTs have gained traction with athletes seeking to increase energy levels and improve endurance during high-intensity exercise. It can also serve as an alternative energy source (through nutritional ketosis) for athletes on high-protein, low-carbohydrate diets. Additionally, MCTs can be quickly mobilized in the post-exercise recovery phase to rebuild muscles and prevent muscle breakdown. The dose of MCT (specifically a pure caprylic acid, or C8, MCT oil) is about 1/4 teaspoon several times daily. MCTs can cause nausea and gastric discomfort, so start low and increase dose only as tolerated.

4. Watermelon juice

Watermelon is rich in l-citrulline, an amino acid that can be converted to l-arginine, an amino acid that is used in the synthesis of nitric oxide, a vasodilator. Consuming watermelon or watermelon juice before exercise helps cut recovery time and boost performance.

5. Branched chain amino acids (BCAAs)

BCAAs refer to the structure of three amino acids, leucine, isoleucine and valine, that have been studied to help improve strength, power and endurance. The best evidence seems to be with using BCAAs for endurance workouts, such as sipping on BCAA-enhanced water before and during a long workout session. Taking 5 to 20 grams of BCAAs per day, in divided doses, appears to be safe.

6. Whey protein

Protein consumption post exercise can help with muscle repair and recovery as it provides essential amino acids necessary to optimize protein synthesis. Studies show that whey protein supplementation leads to greater increases in muscle mass, larger decreases in fat mass, and better improvements in strength compared to casein or soy protein. Whey protein is safe for healthy people who do not have liver or kidney disease. Exceeding 2.5g/kg of body weight can increase risk for dehydration.

7. Tart cherry juice

Research has shown that tart cherry juice can speed up recovery from both strength training and cardio including reduced muscle damage, soreness and inflammation. Taken before exercise, it has also been shown to help with endurance exercise. Additional research has shown tart cherry juice helps reduce post-workout pain, which would be a safer alternative to non-steroidal anti-inflammatory medications.

8. Caffeine

Caffeine found in coffee, espresso, tea and energy drinks has been shown to improve exercise performance by reducing the perception of fatigue, and is also linked to adrenaline stimulation, fat mobilization and muscle contractility. Although caffeine has a mild diuretic effect, adequate intake of water and electrolytes will offset any such effect. Tolerance to caffeine is very personal, with excessive intake likely to cause increased heart rate and jitteriness. Always start with a smaller amount and stick to coffee or tea rather than energy drinks.

9. Creatine

Ask any weightlifter what their go-to supplement is for performance and they will likely tell you it’s creatine. Studies using creatine have shown it’s most beneficial for resistance/strength and high-intensity interval training. Creatine supplementation in strength or resistance training can have positive effects on lean body mass, strength and overall power. The typical recommended regimen consists of two phases: firstly the loading phase and secondly the maintenance phase, each with different recommended dosages. During the loading phase it is recommended that the athlete consumes 20 grams of creatine daily for four to five days. During the maintenance phase it is recommended that the athlete consume 1 to 2 grams of creatine daily.

Find out which protein powder best fits your needs, check out The Best Protein Powders for Every Diet. And learn about some of the specific nutrient deficiencies you may have in Nutrients Athletes Might be Missing.

For those of you with a routine of regular exercise, proper hydration and an adequate diet, have you ever wondered if dietary supplements could help you train harder, increase your physical performance, or even give you a competitive edge? The time has come to learn which supposed athletic performance enhancing supplements are safe and effective.

Common Dietary Supplements

Arginine

Arginine is found in foods that contain protein, such as meat, poultry, fish, eggs, and dairy products. An adequate diet provides around 4-5 grams of arginine per day. It has been claimed that larger amounts of arginine will increase strength and aerobic activity. Supplements are considered to be safe when taken at doses of up to 9 grams per day, however, there is little scientific evidence to prove that arginine supplements improve athletic performance or increase strength.

Beetroot or Beet Juice

Beets and beet juice are one of the best natural food sources of nitrate. Why is nitrate important for athletes? Our bodies convert nitrate to nitric oxide, which expands the blood vessels, therefore increasing blood flow and the delivery of nutrients and oxygen to working muscles. Due to blood vessel expansion, it is thought that beets and beet juice may improve overall athletic performance. Research is conflicting on the effectiveness of beetroot supplementation. Some studies show that aerobic performance is improved, but not strength performance. Other research shows that supplementation is more effective in recreational exercisers and less effective in athletes. More research is necessary for a definitive answer regarding supplementation with beetroot. According to the Office of Dietary Supplements, “drinking moderate amounts of beet juice is safe, but it can turn your urine pink or red.”

Beta-alanine

Beta-alanine is an amino acid found in foods like meat, poultry and fish. Depending on your current diet, most people consume up to 1 gram of beta-alanine per day. It is used to increase carnosine levels in our muscles. Carnosine helps reduce the buildup of lactic acid. According to the Office of Dietary Supplements, “it’s not known whether it is safe to take beta-alanine supplements daily for more than several months.” Caution should be taken when considering a supplement as consuming 800 mg or more at one time is known to cause moderate to severe parasthesia, a burning sensation of the face, neck, chest, or back.

Branched-Chain Amino Acids (BCAAs)

Branched-Chain Amino Acids (BCAAs) are the amino acids leucine, isoleucine, and valine. They are found naturally in foods such as meat, fish, and milk and are used to provide energy during exercise. A good diet with adequate protein will generally provide 10-20 grams of BCAAs per day, a sufficient amount. According to the Office of Dietary Supplements, it appears to be safe to consume up to another 20 grams per day of BCAAs. There is little scientific evidence, however, to support the claims that BCAAs improve performance, build muscle, or speed up recovery.

Citrulline

Citrulline is an amino acid that our body produces naturally and is found in foods like watermelon, garlic, and onions. Our bodies take citrulline and convert it into nitric oxide, which can expand blood vessels. When blood vessels expand, blow flow and the delivery of oxygen to working muscles is increased. This leads to an increase in the ability of our body to remove waste products that lead to muscle fatigue. Research on citrulline is extremely limited, so there is little evidence to support an improvement in exercise ability or athletic performance with citrulline supplementation.

Creatine

Creatine is a compound stored in the muscles and provides them with the energy they need to perform difficult exercises. Our bodies can produce about 1 gram of creatine per day and we consume creatine from sources like beef and salmon. Creatine supplements have been found to increase strength, power, and muscle contraction, however the extent of performance enhancement differs among individuals. Results are seen in activities that involve short bursts of effort followed by periods of recovery such as sprinting and weight lifting. According to the Office of Dietary Supplements, “creatine is safe for healthy adults to take for several weeks or months” Weight gain is a common side effect of creatine supplementation as it increases water retention. Muscle stiffness, cramps, and GI discomfort is also common.

Ginseng

Ginseng is the root of a plant that has been used in traditional Chinese medicine for thousands of years. There are many different kinds of ginseng, some of which are thought to improve stamina, fight fatigue, and increase overall performance. While ginseng supplementation may appear to be safe, it can cause headaches, sleep disturbances, and GI upset. There is little scientific evidence to support the claims of improved athletic performance.

Glutamine

Glutamine is an amino acid found in foods containing protein, such as meat, poultry, eggs, and dairy products. Our bodies make small amounts of glutamine from BCAAs, while we also consume an average of 3-6 grams of glutamine per day. According to the Journal of Nutrition, glutamine supplementation of up to 28 grams per day for 14 days was without ill effect. While there may not be any short-term negative effects, there is little scientific evidence to support any positive performance enhancement from glutamine supplementation.

Iron

Iron is an important mineral that delivers oxygen to the muscles and tissues throughout your body. When you are deficient in iron, your exercise performance is diminished. Recommended amounts are 8 milligrams for men up to age 50, 18 milligrams for women up to age 50, and 8 milligrams for people of both genders over age 50. Athletes, vegetarians, and vegans may need even higher iron intakes. Iron supplementation of less than 45 milligrams is considered safe for teens and adults. Higher doses may cause constipation, nausea, GI upset, vomiting, or fainting. Please contact a physician if you feel you are deficient in iron. If you are looking to improve your physical performance, eating a diet rich in foods like lean meats, seafood, beans, and nuts will provide sufficient amounts of iron.

Protein

Protein helps build, maintain, and repair the body’s muscles. This means that an adequate protein intake can improve athletic training and shorten recovery time. Amino acids are the building blocks of protein. Our bodies make some amino acids called non-essential amino acids. There are some the body can’t make, called essential amino acids, that we must get from food sources. Possible sources could include meat, fish, poultry, dairy products, grains, and legumes. An adequate protein intake provides all of the essential amino acids that aid in athletic performance and recovery. A general recommendation is to consume 0.8 grams of protein per kilogram body weight. Higher intakes of protein appear to be safe, however there is no proven benefit to consuming greater than necessary amounts. As an athlete, you can achieve your recommended protein intake through high-quality protein food choices.

If you’re looking to up your athletic performance or increase the effectivness of your workouts, schedule a nutrition consultation today!

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Written by Sarah Brunner, RDN, CD; Elite Sports Clubs Registered Dietitian

Sarah is certified in food allergies/intolerances and nutritional counseling, Academy of Nutrition and Dietetics; has a certificate in Dietetics from Mount Mary University; and a BA in Education and Mathematics from the University of Wisconsin – La Crosse.

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