Do Workout Supplements Enhance Performance?

You may have thought about taking supplements to help you get the most from every rep and sprint in the gym. In a Portuguese survey published in the Journal of the International Society of Sports Nutrition in February 2020, 44 percent of the surveyed gymgoers admitted using dietary supplements. The majority of participants were young men that exercised regularly.

There are many different types of supplements. The study included protein powders and sports bars as well as Creatine.

According to Nicole Avena, Ph.D. an assistant professor of neurology at Mount Sinai School of Medicine, New York City, and visiting professor of health psychology at Princeton University, New Jersey, some workout supplements are aimed at people who have specific goals, such as running a race or boosting their muscle mass.

According to the National Institutes of Health Office of Dietary Supplements, supplements can improve performance, reduce injury risk, and enhance recovery.

While some supplements might deliver on their promises, the name itself should remind you that they are meant to complement a diet based on food, not substitute.

“They’re not meant to replace anything,” says Albert Matheny RD, CSCS, a cofounder at SoHo Strength Lab, New York City. According to Rush University Medical Center, the goal is to achieve optimal health by eating a healthy diet. However, supplements can be used to correct nutrient deficiencies.

If you want to start healthy and balanced, add supplements over the top, not in place, of whole foods. Matheny: “If I had to choose between a piece of good fish and a shake of protein, I would tell you to go with the fish.” “[Because you’re getting other nutrients in addition to the protein],” says Matheny.

Dr. Avena advises that you should be careful when choosing supplements, as the FDA does not regulate them the same way it does prescription drugs. The FDA (Food and Drug Administration) does not regulate supplements in the same manner as it does prescription medications.

Popular Workout Supplements: What you should know about Them

Creatine

What is it? You may have heard of Creatine. It’s one of the three top supplements for athletes, according to Micheil S. Spillane, Ph.D., CSCS. He’s an assistant professor at the H.C. Drew School of Health and Human Performance in Lake Charles, Louisiana.

Creatine is found naturally in the muscles and brain of your body, according to Mayo Clinic. It can help you produce energy to perform high-intensity activities like sprinting and lifting heavy objects. Many athletes use Creatine for strength and muscle gain.

What experts and research say In a small study published by Nutrients in June 2020, it was found that young adults who were physically active and supplemented Creatine while undergoing resistance training for six weeks saw a significant increase in their strength in the leg press, chest push, and overall body strength.

A study published in November 2018 by Nutrition found that adding Creatine to the diet increased muscle strength and reduced muscle damage.

Leucine

What is it? University of Rochester Medical Center reports that leucine, one of the three types of branched-chain amino acids (BCAAs), is used as fuel for skeletal muscle during exercise.

Spillane says that leucine is a top-rated sports supplement because it helps to build and repair muscle in older adults.

This supplement is used by bodybuilders and athletes looking to gain strength. Spillane says that leucine activates a pathway in the muscle to turn on activation for repair and growth.

Protein

What is it? Protein has many nutritional benefits. From a fitness standpoint, it can help with muscle repair, growth, and appetite control. The majority of Americans consume enough protein in their diet. However, athletes who work out more frequently may need to supplement their intake to reap the benefits. Some athletes increase their diets with animal-based proteins (such as whey) or plant-based proteins (such as peasants or rice). These supplements can be added to smoothies as powders.

What experts and researchers say The ODS states that athletes require 0.5-0.9g of protein for every pound of weight per day. This amount can increase during intense training.

Beta-Hydroxy Beta-Methylbutyrate (HMB)

What is it? HMB is produced when your body breaks leucine down. Memorial Sloan Kettering Cancer Center states that HMB can prevent or slow down muscle cell damage caused by exercise. Some exercisers use it as a supplement to increase strength and endurance and to help with muscle growth.

Experts and researchers agree that HMB is a great way to improve strength and reduce muscle damage after exercise. A study published in the Journal of Human Kinetics in 2019 found HMB could speed up recovery and reduce muscle damage.

Spano believes it can be beneficial to those who are recovering from injury. “Let’s imagine a 70-year-old who has broken their hip and is in hospital on bed rest,” Spano says. HMB can help prevent muscle breakdown, as there is a lot of loss when on bed rest. HMB is optional for the average young person in the gym exercising.

Caffeine

What does it do? Yes, your daily coffee may boost your performance during exercise. It’s a prevalent workout aid: According to a Journal of the International Society of Sports Nutrition evaluated, caffeine research and concluded that it benefits cardio endurance at doses of between 3 and 6 milligrams per kilogram of body weight.

Beta-Alanine

What is it? According to a prior study, beta-alanine, an amino acid produced by the liver, is also found in foods such as chicken and meat.

Beta-alanine can improve sports performance by preventing lactic acid buildup, which is a cause of fatigue and soreness. Spillane explains that the main benefit of beta-alanine is “that you can exercise longer and recover faster.”

Experts and research say Spillane believes there is strong evidence to support the effectiveness of beta-alanine. A small study published by the Journal of the International Society of Sports Nutrition in April 2018 found that taking beta-alanine during a 5-week strength-training program led to increased strength measured in terms of the amount of weight the study participants could lift and the number of reps they could complete compared to their baseline.