madman
Super Moderator
Abstract
Background/Objectives
Sports supplements have become popular among fitness enthusiasts for enhancing the adaptive response to exercise. This review analyzes five of the most effective ergogenic aids: creatine, beta-alanine, nitrates, caffeine, and protein.
Methods
We conducted a narrative review of the literature with a focus on the sport supplements with the most robust evidence for efficacy and safety.
Results
Creatine, one of the most studied ergogenic aids, increases phosphocreatine stores in skeletal muscles, improving ATP production during high-intensity exercise slike sprinting and weightlifting. Studies show creatine supplementation enhances skeletal muscle mass, strength/power, and muscular endurance. The typical dosage is 3–5 g per day and is safe for long-term use. Beta-alanine, when combined with the amino acid histidine, elevates intramuscular carnosine, which acts as a buffer in skeletal muscles and delays fatigue during high-intensity exercise by neutralizing hydrogen ions. Individuals usually take 2–6 g daily in divided doses to minimize paresthesia. Research shows significant performance improvements in activities lasting 1–4 min. Nitrates, found in beetroot juice, enhance aerobic performance by increasing oxygen delivery to muscles, enhancing endurance, and reducing oxygen cost during exercise. The recommended dosage is approximately 500 milligrams taken 2–3 h before exercise. Caffeine, a central nervous system stimulant, reduces perceived pain while enhancing focus and alertness. Effective doses range from 3 to 6 milligrams per kilogram of body weight, typically consumed an hour before exercise. Protein supplementation supports muscle repair, growth, and recovery, especially after resistance training.The recommended intake for exercise-trained men and women varies depending on their specific goals.
Conclusions
In summary, creatine, beta-alanine, nitrates, caffeine, and protein are the best ergogenic aids, with strong evidence supporting their efficacy and safety.
2. Beta-Alanine
Ergogenic Effects
Overall, the evidence suggests that BA supplementation should be primarily considered for its performance benefits rather than its impact on body composition. While it can enhance certain performance metrics, its effects on altering body composition are less consistent and likely dependent on individual and contextual factors such as the type of exercise regimen and the specific population studied (Table 1).
3. Caffeine
Ergogenic Effects
Despite the conflicting studies, meta-analyses and systematic analyses report improvements in strength and muscular endurance following caffeine consumption [43,44] (Table 2).The International Society of Sports Nutrition recommends 3–6 mg/kg of body mass for performance enhancement [30]. For cognitive benefits, doses of 1–3 mg/kg can decrease reaction time, increase speed, and improve memory [45]. Caffeine is quickly absorbed within 1 h of ingestion. It should be ingested 30–60 min before competition/exercise for maximum ergogenic effects. Responses to caffeine vary among individuals due to tolerance,weight, and sensitivity
4. Creatine
Ergogenic Effects
For a more extensive review of the literature on creatine, work by Antonio et al. [48],Forbes et al. [47], and Candow et al. [47] is recommended (Table 3).
5. Nitrates
Ergogenic Effects
The studies show that nitrate supplementation is beneficial for sports performance (Table 4). For endurance exercise, nitrates primarily decrease oxygen consumption and improve time to exhaustion. Other studies support the use of nitrates to improve peak power output and resistance training. A limitation of these studies is the small sample size.However, numerous meta-analyses and systematic analyses support these findings [67–71]. Beneficial effects on sports performance are reported in doses ranging from 5 to 16.8 mmol (300–1041 mg) consumed 2–3 h before exercise [81].
6. Protein
Ergogenic Effects
The optimal dosage of protein varies depending on individual factors such as body weight, training intensity, and overall dietary protein intake. General guidelines suggest that athletes aim for a protein intake of 1.2 to 2.2 g per kilogram of body weight per day to support muscle growth and repair. Distributing protein intake evenly across meals can enhance muscle protein synthesis throughout the day. Consuming 0.4–0.55 g per kilogram of body weight per meal, as suggested by Mazzulla et al. [95], optimizes muscle protein synthesis and prevents periods of amino acid deficiency
Protein supplementation offers many benefits for athletes and individuals looking to improve their muscle mass, strength, and recovery. By understanding the mechanisms, optimal dosages, and potential side effects, users can make informed decisions to enhance their performance and health. The reviewed literature underscores the efficacy and safety of protein supplementation when used appropriately, making it a valuable tool in the athletic and fitness community [96] (Table 5).
7. Summary
Beta-alanine, creatine, caffeine, nitrates, and protein are among the most effective sports supplements that provide various benefits to athletes. Beta-alanine is known for enhancing exercise capacity by increasing carnosine levels, which helps buffer acid in muscles, thereby reducing fatigue. The recommended dose is 2–5 g per day. Creatine enhances high-intensity performance by replenishing PCr and ATP stores and improving strength,power, and lean body mass. The typical dose is 3–5 g per day. Caffeine improves alertness and focus and reduces pain perception during exercise, improving overall performance. The suggested dose ranges from 3 to 6 mg per kg of body weight, taken 30–60 min before exercise. Nitrates in beetroot juice increase oxygen delivery to muscles, thus enhancing endurance. A typical dose of 300–500 mg of nitrate is usually consumed 2–3 h before exercise.Protein is essential for muscle repair and growth, aiding in recovery and promoting skeletal muscle hypertrophy. The recommended intake varies based on activity level; nonetheless,1.5 to 2.2 g per kilogram of body weight are recommended. Higher intakes may further improve body composition via the loss of fat mass. Incorporating these supplements may help individuals achieve the particular performance and/or body composition goal that they strive for.
Background/Objectives
Sports supplements have become popular among fitness enthusiasts for enhancing the adaptive response to exercise. This review analyzes five of the most effective ergogenic aids: creatine, beta-alanine, nitrates, caffeine, and protein.
Methods
We conducted a narrative review of the literature with a focus on the sport supplements with the most robust evidence for efficacy and safety.
Results
Creatine, one of the most studied ergogenic aids, increases phosphocreatine stores in skeletal muscles, improving ATP production during high-intensity exercise slike sprinting and weightlifting. Studies show creatine supplementation enhances skeletal muscle mass, strength/power, and muscular endurance. The typical dosage is 3–5 g per day and is safe for long-term use. Beta-alanine, when combined with the amino acid histidine, elevates intramuscular carnosine, which acts as a buffer in skeletal muscles and delays fatigue during high-intensity exercise by neutralizing hydrogen ions. Individuals usually take 2–6 g daily in divided doses to minimize paresthesia. Research shows significant performance improvements in activities lasting 1–4 min. Nitrates, found in beetroot juice, enhance aerobic performance by increasing oxygen delivery to muscles, enhancing endurance, and reducing oxygen cost during exercise. The recommended dosage is approximately 500 milligrams taken 2–3 h before exercise. Caffeine, a central nervous system stimulant, reduces perceived pain while enhancing focus and alertness. Effective doses range from 3 to 6 milligrams per kilogram of body weight, typically consumed an hour before exercise. Protein supplementation supports muscle repair, growth, and recovery, especially after resistance training.The recommended intake for exercise-trained men and women varies depending on their specific goals.
Conclusions
In summary, creatine, beta-alanine, nitrates, caffeine, and protein are the best ergogenic aids, with strong evidence supporting their efficacy and safety.
2. Beta-Alanine
Ergogenic Effects
Overall, the evidence suggests that BA supplementation should be primarily considered for its performance benefits rather than its impact on body composition. While it can enhance certain performance metrics, its effects on altering body composition are less consistent and likely dependent on individual and contextual factors such as the type of exercise regimen and the specific population studied (Table 1).
3. Caffeine
Ergogenic Effects
Despite the conflicting studies, meta-analyses and systematic analyses report improvements in strength and muscular endurance following caffeine consumption [43,44] (Table 2).The International Society of Sports Nutrition recommends 3–6 mg/kg of body mass for performance enhancement [30]. For cognitive benefits, doses of 1–3 mg/kg can decrease reaction time, increase speed, and improve memory [45]. Caffeine is quickly absorbed within 1 h of ingestion. It should be ingested 30–60 min before competition/exercise for maximum ergogenic effects. Responses to caffeine vary among individuals due to tolerance,weight, and sensitivity
4. Creatine
Ergogenic Effects
For a more extensive review of the literature on creatine, work by Antonio et al. [48],Forbes et al. [47], and Candow et al. [47] is recommended (Table 3).
5. Nitrates
Ergogenic Effects
The studies show that nitrate supplementation is beneficial for sports performance (Table 4). For endurance exercise, nitrates primarily decrease oxygen consumption and improve time to exhaustion. Other studies support the use of nitrates to improve peak power output and resistance training. A limitation of these studies is the small sample size.However, numerous meta-analyses and systematic analyses support these findings [67–71]. Beneficial effects on sports performance are reported in doses ranging from 5 to 16.8 mmol (300–1041 mg) consumed 2–3 h before exercise [81].
6. Protein
Ergogenic Effects
The optimal dosage of protein varies depending on individual factors such as body weight, training intensity, and overall dietary protein intake. General guidelines suggest that athletes aim for a protein intake of 1.2 to 2.2 g per kilogram of body weight per day to support muscle growth and repair. Distributing protein intake evenly across meals can enhance muscle protein synthesis throughout the day. Consuming 0.4–0.55 g per kilogram of body weight per meal, as suggested by Mazzulla et al. [95], optimizes muscle protein synthesis and prevents periods of amino acid deficiency
Protein supplementation offers many benefits for athletes and individuals looking to improve their muscle mass, strength, and recovery. By understanding the mechanisms, optimal dosages, and potential side effects, users can make informed decisions to enhance their performance and health. The reviewed literature underscores the efficacy and safety of protein supplementation when used appropriately, making it a valuable tool in the athletic and fitness community [96] (Table 5).
7. Summary
Beta-alanine, creatine, caffeine, nitrates, and protein are among the most effective sports supplements that provide various benefits to athletes. Beta-alanine is known for enhancing exercise capacity by increasing carnosine levels, which helps buffer acid in muscles, thereby reducing fatigue. The recommended dose is 2–5 g per day. Creatine enhances high-intensity performance by replenishing PCr and ATP stores and improving strength,power, and lean body mass. The typical dose is 3–5 g per day. Caffeine improves alertness and focus and reduces pain perception during exercise, improving overall performance. The suggested dose ranges from 3 to 6 mg per kg of body weight, taken 30–60 min before exercise. Nitrates in beetroot juice increase oxygen delivery to muscles, thus enhancing endurance. A typical dose of 300–500 mg of nitrate is usually consumed 2–3 h before exercise.Protein is essential for muscle repair and growth, aiding in recovery and promoting skeletal muscle hypertrophy. The recommended intake varies based on activity level; nonetheless,1.5 to 2.2 g per kilogram of body weight are recommended. Higher intakes may further improve body composition via the loss of fat mass. Incorporating these supplements may help individuals achieve the particular performance and/or body composition goal that they strive for.
