Supplement Your Life – Part 1: Physical Performance

***This is the first of a two-part article addressing supplements and their role in a healthy life.***

When it comes to general physical and athletic performance, it’s no secret that hard work, dedication, and proper training are the keys to success. But what about nutritional supplements? With so many products on the market claiming to enhance athletic performance, it can be tough to navigate the world of sports nutrition. The water gets even murkier when you consider that dietary supplements have no FDA regulation attached to them. Let’s take a closer look at the role of supplements in the body, and what you need to know.

First, it’s important to understand that supplements are not a magic solution for improving physical performance. They are designed to supplement a healthy diet and exercise routine, not replace it. In fact, studies have shown that the most effective way to enhance athletic performance is through a balanced diet, proper hydration, and consistent training. However, there are certain supplements that may help you achieve your athletic (great performance) or aesthetic (pretty muscles) goals.

***DISCLAIMER TIME: It’s worth noting that while these supplements may have benefits for some, they may not be necessary or effective for everyone. The best way to determine if a supplement is right for you is to consult with a healthcare professional or registered dietitian.***

Creatine

Creatine is a naturally occurring (read: your body makes it, at least a little) compound that helps to increase energy production in the muscles. It has been shown to improve strength, power, and endurance in high-intensity exercise.

When performing high-intensity exercise, the body relies on adenosine triphosphate (ATP) to provide energy to the muscles. Creatine helps increase the amount of ATP available to the muscles. This can result in improved performance. Studies have shown that creatine supplementation can be particularly effective for workouts consisting of short bursts of high-intensity exercise, such as sprinting or weightlifting. Overall, creatine is safe and effective, and it can help improve exercise performance when used as part of a proper diet and training regimen.

Cost: Creatine is creatine, generally. Don’t break the bank buying crazy high-priced designer creatine supplements.

Caffeine

If there’s anything on this list you’re familiar with, it’s probably this one. Caffeine is a stimulant that can improve mental focus and physical performance. It’s been shown to reduce fatigue and improve endurance in both aerobic and anaerobic exercise. It’s in energy drinks, sodas, chocolate, and virtually every pre-workout supplement on the market. If you have heart or blood pressure issues, it may be best to avoid caffeine and stimulants, but otherwise it’s safe and effective. And, if you’re looking for a stimulant free pre-workout, try Redcon 1’s Big Noise Pump. It comes in a couple of flavors, and is hands-down the best-tasting supplement I’ve ever tried.

Protein Powder

Protein is the single most talked-about supplement in the fitness community, for good reason. It is essential for muscle growth and repair. Protein powder can be an easy and convenient way to ensure you’re getting enough. Whey protein, in particular, is a popular choice among athletes due to its fast absorption rate. Soy protein is a great choice for women, but can raise estrogen levels in men. For that reason, I avoid it. Casein, another type of protein, doesn’t absorb as quickly as whey, but is a higher-quality, more beneficial protein. I personally finish my workouts with a shake made with BSN Syntha-6 Protein Matrix. It contains a blend of whey and casein protein for a longer window of availability in the body.

BCAAs

Branched-chain amino acids (BCAAs) are a group of three essential amino acids (leucine, isoleucine, and valine) that can help to reduce muscle damage and improve recovery after exercise. They can be obtained through protein-rich foods such as meat, eggs, and dairy product, or through supplements. During exercise, the body breaks down muscle tissue to provide energy to the working muscles. BCAAs can help to reduce this muscle breakdown and stimulate muscle protein synthesis, which is the process by which muscles grow and repair (remember that protein powder we just downed last paragraph?). By reducing muscle damage and promoting muscle recovery, BCAA supplementation can help improve athletic performance, especially in endurance events. Marathon runners, triathlon and Ironman participants love their BCAAs. Again, Redcon 1 has you covered with an awesome-tasting way to add these to your diet. Try the Tiger’s Blood flavor, trust me.

Beta-alanine

Beta-alanine is perhaps one of the lesser-known athletic supplements. It’s an amino acid that can reduce the build-up of lactic acid in the muscles to increase endurance. I don’t know a way to put this in simpler terms, so here goes. During exercise, the body produces lactic acid. This is a byproduct of anaerobic metabolism. In turn, this can cause muscle fatigue and limit athletic performance. Beta-alanine supplementation can increase the levels of carnosine in the muscles. Carnosine can buffer the build-up of lactic acid and delay the onset of muscle fatigue. So in short, beta-alanine can help especially with weightlifting.

Some General Thoughts

It’s important to exercise a degree of caution when using supplements. As noted, they are not regulated by the FDA in the same way that food and drugs are. This means it’s not always guaranteed that they are totally safe (see Fen-Phen, Metabolife) or work as promised (see all testosterone boosters). Some products may contain harmful ingredients or contaminants. I always research before purchasing a supplement, looking for products that have been third-party tested for purity and potency. A little boost towards athletic goals is not worth life-threatening complications, guys. And again, supplements have a place in enhancing performance, BUT they are not a substitute for proper diet and training. I always recommend talking to your healthcare professional or registered dietitian about anything you’re taking. With a balanced approach to sports nutrition, you can optimize your performance and achieve your athletic goals.

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