Whether you’re a professional athlete, a weekend sportsman, or just want to maximize your workouts, there are several supplements that can improve your exercise performance and recovery.
No, we are not talking about anabolic steroids or steroid precursors. We’re talking about ergogenic aids – foods and supplements that can give a mental or physical advantage during exercise, or competition.
While there are a number of supplements on the market that claim to improve performance or recovery, we’ll only cover those that actually make a difference.
However, always consult your doctor before trying any new supplements, especially if you are taking prescription medications.
Supplements to improve sports performance
Let’s get a little out of the ordinary and not address topics like protein or caffeine, which you’ve probably already heard about. Discover our recommendations:
1. Beetroot juice
Beets are a rich source of antioxidants. But it’s its high levels of nitrates (which are converted into nitric oxide to dilate blood vessels).
Combined with , these are factors that can improve blood pressure and blood flow throughout the body, including the muscles, brain and heart.
Consuming beetroot juice before exercise has been shown to reduce muscle fatigue associated with high-intensity exercise.
2. Green tea extract
We love drinking green tea, especially before a workout. A study carried out with green tea extract over an extended period of time (10 weeks) indicated that it is beneficial for improving endurance capacity, burning more body fat as fuel.
The amount used in the study is the equivalent of drinking about four cups a day.
3. Watermelon juice
Watermelon is rich in l-citrulline, an amino acid that can be converted into l-arginine, an amino acid used in the synthesis of nitric oxide, a vasodilator. Consuming watermelon or watermelon juice before exercise helps reduce recovery time and increase performance.
4. Branched-chain amino acids (BCAA)
The refer to the structure of three amino acids: leucine, isoleucine and valine. These have been studied to help improve strength, power and endurance.
The best evidence appears to be the use of CAAs in resistance training, such as drinking water enriched with these amino acids before and during a long training session. Taking 5 to 20 grams of BCAAs per day, in divided doses, has been shown to be safe.
5. Medium Chain Triglycerides (MCTs)
MCTs have gained traction among athletes looking to increase energy levels and improve endurance during high-intensity exercise.
They can also serve as an alternative energy source (through nutritional ketosis) for athletes on high-protein, low-carbohydrate diets.
Furthermore, they can be quickly mobilized in the post-exercise recovery phase to rebuild muscles and prevent muscle degradation.
The dose of MCT (specifically a pure caprylic acid, or C8, MCT oil) is about 1/4 teaspoon several times a day. These can cause nausea and gastric discomfort, so start with a low dose and increase it only if tolerated.
6. Sour cherry juice
One study showed that sour cherry juice can speed recovery from both strength training and cardio, reducing muscle damage, pain and inflammation.
Drinking it before exercise has also been shown to help build endurance. Additional research has shown that sour cherry juice helps reduce post-workout soreness, which would be a safer alternative to nonsteroidal anti-inflammatory medications.
Why is sports nutrition important?
Any supplement is only effective if there is responsible and balanced nutrition to support all the work done.
Proper nutrition plays a crucial role in an athlete’s performance, recovery and overall health. Here are some of the top reasons why sports nutrition is important:
- Optimal energy levels: The correct balance of macronutrients (carbohydrates, proteins, fats) ensures that athletes have enough energy for training and competition.
- Improved recovery: Proper nutrition helps with muscle recovery, reducing the risk of injuries and improving overall performance during subsequent workouts.
- Improved resistance and staminaA: The right fuel can help increase endurance, allowing athletes to push their limits and perform at their best for extended periods.
- Strength and muscle growth: Proper nutrition supports muscle growth, strength and repair, essential for athletes looking to improve their athletic abilities.
- Maintaining a healthy weight: Balanced nutrition helps athletes maintain an ideal weight for their sport, promoting agility and speed.
