Maintaining an exercise routine can be challenging, and for many, the idea of simply taking a supplement can feel like an easier solution. This simplified approach explains why Americans spend billions of dollars each year on sports supplements that promise to enhance strength and speed. However, out of the vast array of products available, only a select few have been scientifically proven to improve fitness and overall health.
Moreover, research indicates that numerous supplements marketed as workout enhancers may contain hazardous and unlisted ingredients, including experimental stimulants and high doses of caffeine.
So, which supplements truly offer a performance advantage? The International Olympic Committee (IOC) addressed this query a few years ago. The following supplements are endorsed by its Medical and Scientific Commission as legitimate components of athletic preparation. They support health and optimize physical performance and represent a consensus among supplement researchers, who tend to agree on their efficacy.
However, it’s essential to note that these supplements won’t transform anyone into a superathlete. “There’s not going to be one pill that helps you with pickleball and weightlifting and running a marathon,” remarked Pieter Cohen, a physician and researcher at Harvard Medical School who specializes in supplements. Instead, each of the following categories of supplements is designed to offer a small advantage in specific scenarios when used properly.
The Big Five Sports Supplements
1. Caffeine
Caffeine is well-known for helping billions of people start their day, but it is also a popular sports supplement. It functions by modifying how the brain interprets physical exertion, allowing individuals to exert themselves for extended periods. While its effects are best recognized in endurance events, it also proves beneficial for short sprints and team sports.
A precise dosage is typically recommended at 3 to 6 milligrams per kilogram of body weight approximately one hour prior to engaging in physical activity. For an individual weighing 150 pounds, this equates to 200 to 400 milligrams, or about one to two cups of coffee, although caffeine content can vary widely in coffee. Additionally, it’s worth noting that people metabolize caffeine at different rates; hence, optimal timing and dosage can be unique to each individual.
2. Creatine
Creatine, which is derived from amino acids, is the most prevalent and effective supplement for muscle building. It works by replenishing phosphocreatine levels, which assists in fueling short, intense efforts lasting a few seconds. This can help you squeeze out an extra repetition or two during workouts.
However, the benefits of creatine do not manifest instantly; they build over months with the typical daily intake being 3 to 5 grams. Creting may also offer potential benefits for brain health and heart disease, though the strongest backing remains for its effects on muscles.
3. Baking Soda
More commonly known as sodium bicarbonate, baking soda can help neutralize acids, improving muscle performance. While the notion that lactic acid is responsible for muscle fatigue has been debunked, it is accurate that prolonged exertion increases acidity in muscles and the bloodstream, negatively affecting muscle contractions.
For decades, the performance-enhancing properties of baking soda have been acknowledged, although its side effects, like nausea, have hindered widespread acceptance. Recently, Maurten, a Swedish company, developed a product that encapsulates baking soda in a gel for easier digestion, leading to its increased usage among elite endurance athletes.
4. Beta-Alanine
Similar to baking soda, beta-alanine is an amino acid that derives its function from acting as a buffer within muscle fibers, enhancing performance during short, intense exercises, such as sprinting. Unlike baking soda, its effectiveness requires supplementation over a longer period, typically 10 to 12 weeks.
5. Nitrate
Research dating back to the late 2000s has indicated that consuming nitrate allows athletes to expend slightly less energy at a given running pace, although the mechanism remains elusive. This can be particularly advantageous for longer endurance events, like half-marathons and marathons.
The most readily available nitrate supplement is beet juice, often marketed as concentrated beet shots that provide a standardized 400-milligram dose. Due to potential gastrointestinal issues, it is advisable to test them during training sessions rather than on race day.
What About Other Supplements?
Since the IOC published its supplement list in 2018, various other supplement trends have emerged among athletes, including ketones for extra energy, collagen for tendon and ligament strength, and antioxidant combinations for recovery. While each of these is backed by some level of sound, peer-reviewed research, that does not guarantee their effectiveness. A recent study attempting to replicate the findings from 25 significant studies in sports science was successful in just seven.
What sets the IOC’s listed supplements apart is the extensive research backing their efficacy. Despite that, this list is not immutable. Louise Burke, a sports nutrition researcher at Australian Catholic University in Melbourne and a co-author of the IOC’s statement, noted, “my take is that there’s always something looming and there could be a new beetroot juice somewhere.”
Additionally, protein powder is considered noteworthy by Jose Antonio, a professor at Nova Southeastern University in Florida and co-founder of the International Society of Sports Nutrition, which generally promotes supplementation. He explained that the distinction between supplements and whole foods can be ambiguous, but protein powder is often regarded and used as a supplement that is supported by compelling evidence for muscle gains from strength training.
An online search will reveal a plethora of potential sports supplements, many popularized by renowned athletes and influencers, and claimed to be scientifically validated. While it may be alluring to think that one of these products might reveal hidden capabilities, Burke cautioned that, “the mystique probably makes it better than the actual science.”
