Efficacy: Much of the limited research on use of tart cherry to enhance exercise and athletic performance involves short-term use of a tart-cherry product or placebo by young resistance- trained men for about a week before a test of strength (such as single-leg extensions or back squats); participants continue taking the supplements for about 2 days after the test. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. Nitric acid is a potent vasodilator that can increase blood flow and the delivery of oxygen and nutrients to skeletal muscle. J Int Soc Sports Nutr 2015;12:22. We are specifically talking about the time immediately following a workout session. For example, in a randomized study of 14 female collegiate soccer players during the off-season, those who received creatine (15 g/day for 1 week and then 5 g/day for 12 weeks) had significantly greater increases in muscle strength, as measured by bench press and full-squat maximal strength testing, but not lean tissue compared with participants who took a placebo [118]. As one example, some products sold for bodybuilding are adulterated with selective androgen receptor modulators (SARMs); these synthetic drugs are designed to mimic the effects of testosterone [213]. The reasons for use included enhanced muscle strength (20% of users), performance enhancement (19% of users), and increased endurance (7% of users) [, In a national survey of about 21,000 U.S. college athletes, respondents reported taking protein products (41.7%), energy drinks and shots (28.6%), creatine (14.0%), amino acids (12.1%), multivitamins with caffeine (5.7%), beta-hydroxy-beta-methylbutyrate (HMB; 0.2%), dehydroepiandrosterone (DHEA; 0.1%), and an unspecified mix of "testosterone boosters" (1.6%) [, In a review of studies on adolescent use of performance-enhancing substances, the American Academy of Pediatrics concluded that protein, creatine, and caffeine were the most commonly used ingredients and that use increased with age [, A survey of 106,698 U.S. military personnel in 20072008 found that 22.8% of the men and 5.3% of the women reported using bodybuilding supplements, such as creatine and amino acids, and 40.5% of the men and 35.5% of the women reported using energy supplements that might contain caffeine and/or energy-enhancing herbs [. Amino Acids 2011;40:1369-83. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. [, Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, Landis J, Lopez H, Antonio J. Join the ODS Email List. Latunde-Dada GO. Nutr Rev 2014;72:108-20. These effects are the main focus of this fact sheet. J Strength Cond Research 2006;20:519-22. 3 Reasons That CoQ10 Is the Best Vitamin for Endurance Athletes. Iron is also lost in sweat. Protein requirements for elite endurance athletes have mainly been calculated in men but it seems that requirements for women are about 25% lower than those for men, i.e., . Ann Intern Med 1992;117:1010-3. As a result, it is best to see a doctor to undergo testing before choosing to take a B vitamin supplement. Another study compared the effect of glutamine (four doses of 0.3 g/kg body weight over 3 days) or placebo in 16 young adult men and women on recovery from eccentric exercise consisting of unilateral knee extensions [143]. [, Dong J-Y, Qin L-Q, Zhang Z, Zhao Y, Wang J, Arigoni F, Zhang W. Effect of oral L-arginine supplementation on blood pressure: A meta-analysis of randomized, double-blind, placebo-controlled trials. However, there is little research-based support for this benefit [140,141]. Researchers hypothesize that these compounds have antiinflammatory and antioxidant effects that might facilitate exercise recovery by reducing pain and inflammation, strength loss and muscle damage from intense activity, and hyperventilation trauma from endurance activities [184-187]. [, Zanchi NE, Gerlinger-Romero F, Guimaraes-Ferreira L, Filho MAS, Felitti V, Lira FS, Seelaender M, Lancha Jr AH. Creatine supplementation enhances muscular performance during high-intensity resistance exercise. One of the trials randomized 38 active men aged 1924 years to take 300 mg/d of a deer-antler-velvet extract, 1.5 g/d of a deer-antler-velvet powder, or a placebo and begin a strength- and endurance-training program [126]. JAMA 2003;289:1537-45. We include products we think are useful for our readers. Recommended intakes of iron for vegetarians and vegans are 1.8 times higher than for people who eat meat [147]. The effect of creatine supplementation on muscle strength and body composition during off-season training in female soccer players. Encyclopedia of Dietary Supplements, 2, Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. Elite and recreational athletes perform at their best and recover most quickly when they consume a nutritionally adequate diet with sufficient fluids and when they have appropriate physical conditioning and proper training. [, Goulet EDB, Dionne IJ. The National Collegiate Athletic Association and the World Anti-Doping Agency ban the use of DHEA [105,128]. Int J Sport Nutr Exerc Metab 2003;13:251-65. [. Depending on the study (and therefore participants age, fitness level, and use of other supplements as well as the nature and duration of the exercise), extra arginine might either reduce HGH secretion [34] or raise HGH and IGF-1 secretion [35]. Med Sport Sci 2013;59:1-17. Int J Sport Nutr Exerc Metab 2013;23:73-82. Safety and performance benefits of arginine supplements for military personnel: a systematic review. J Int Soc Sports Nutr 2016;13:22. Betaine, also known as trimethylglycine, is found in foods such as beets, spinach, and whole-grain breads. It has been used since ancient times in Greece, China, and Asia to treat low libido and infertility [190]. The Best Vitamins for Athletes Vitamin B12. [. No effect of acute beetroot juice ingestion on oxygen consumption, glucose kinetics, or skeletal muscle metabolism during submaximal exercise in males. L-arginine as a potential ergogenic aid in healthy subjects. Effects of powdered Montmorency tart cherry supplementation on an acute bout of intense lower body strength exercise in resistance trained males. Several supplements are commercially available to athletes, of which, few may be of benefit for endurance activities, including nitrates, antioxidants, caffeine, and probiotics, and are reviewed here. Nutrients 2014;6:5224-64. A similar study randomized 50 men (ages 3565 years) to take 200 mg/day androstenedione, 200 mg/day of the related androstenediol, or a placebo for 12 weeks while participating in a high-intensity resistance training program [200]. J Appl Physiol 2016;120:391-98. The U.S. Department of Defense states that caffeine supplementation at 26 mg/kg body weight is linked to enhanced physical performance and the effects of smaller doses usually last longer and are greater in people who do not usually consume caffeine [89]. The American Academy of Pediatrics adds that performance-enhancing substances do not result in significant improvements in most teenaged athletes beyond those that can result from proper nutrition and training basics [7]. Plant-based foodssuch as nuts, beans, vegetables, and fortified grain productscontain non-heme iron, which is less bioavailable than heme iron. Use of divided doses or a sustained-release form of the supplement can attenuate paresthesia resulting from beta-alanine consumption [52,54]. Includes a variety of vegetables; fruits; grains (at least half whole grains); fat-free and low-fat milk, yogurt, and cheese; and oils. Vitamin E and the risk of prostate cancer: the Selenium and Vitamin E Cancer Prevention Trial (SELECT). Efficacy and safety of ingredients found in preworkout supplements. Taking too much iron can cause uncomfortable and even dangerous side effects. Should supplemental antioxidant administration be avoided during chemotherapy and radiation therapy? Owens JA, Mindell J, Baylor A. Participants took the supplements once a day for 10 days, including the day they ran a half-marathon, then for 2 days after the run. Neurosci Biobehav Rev 2016;71:294-312. Frank, Hammer Nutrition provides superlative products, proprietary knowledge, and 5-star service to health conscious athletes all over the world. Coenzyme Q10 is an enzyme in the mitochondria, which are the parts of cells that generate energy. Is iron treatment beneficial in iron-deficient but non-anaemic (IDNA) endurance athletes? B Vitamins. The National Collegiate Athletic Association [105] and the World Anti-Doping Agency [128] ban the use of IGF-1 and its analogues in athletic competition. Because the research results are conflicting, the activities and individuals most likely to benefit from sodium bicarbonate supplementation in real-world conditions is not clear. One review of studies of the effects of Siberian ginseng on endurance performance found that the five studies with the most rigorous research protocols (with a total of 55 men and 24 women) showed no effect of supplementation for up to 6 weeks on exercise performed for up to 120 minutes [133]. Pediatrics 2016 Jul;138(1). In: Erdman JW, Macdonald IA, Zeisel SH, eds. Creatine supplementation improves sprint performance in male sprinters. Some researchers have suggested that supplements containing antioxidants, such as vitamins C and E and coenzyme Q10 (CoQ10), could reduce this free-radical formation, thereby minimizing skeletal muscle damage and fatigue and promoting recovery [19]. J Appl Physiol 1999;87:2274-83. Instead, available studies have used the related synthetic compound ephedrine together with caffeine and typically measured the effects 12 hours after a single dose [207,208]. Another creatine supplementation protocol consists of taking single doses of about 36 g/day (0.030.1 g/kg body weight) for 3 to 4 weeks, without a loading phase, to produce ergogenic effects [112,114,119]. Curr Opin Clin Nutr Metab Care 2015;18:63-70. These studies, which typically examined strength- and power- based performance in bodybuilders and, occasionally, cyclists, provided conflicting results, and performance improvements tended to be modest [68-71]. The National Collegiate Athletic Association prohibits use of caffeine from any source in amounts that would lead to urine concentrations exceeding 15 mcg/ml [104,105]. The liver and kidneys synthesize about 1 g/day creatine from the amino acids glycine, arginine, and methionine [114]. MNT is the registered trade mark of Healthline Media. The mechanisms by which quercetin might enhance exercise and athletic performance when taken in much larger amounts are not known, but many have been hypothesized. HMB is not on a list of evidence-based ergogenic aids issued by the AND, DoC, and the ACSM [12]. #1. J Sports Med 2015;6:229-39. International Society of Sports Nutrition position stand: Energy drinks. Use of HMB did not alter or adversely affect any measured hematologic, hepatic, or renal-function parameters in these young men. Soy protein lacks the EAA methionine and might lose some cysteine and lysine in processing; rice protein lacks the EAA isoleucine [166]. Those with sufficient iron do not need to take a supplement. [, Carskadon MA, Tarokh L. Developmental changes in sleep biology and potential effects on adolescent behavior and caffeine use. However, two randomized clinical trials found no performance benefits from androstenedione supplements. Supplement manufacturers are responsible for determining that their products are safe and their label claims are truthful and not misleading, although they are not required to provide this evidence to FDA before marketing their products. J Sports Med 2013;4:53-61. The products that meet the requirements of these companies may carry the certifiers official logo and are listed on the certifiers website. Nutr Rev 2014;72:34-47. J Int Soc Sports Nutr 2009;6:7. Phytotherapy Research 2013;27:949-65. Short-term Siberian ginseng use also appears to be safe. Caffeine. Burke LM. Exercise increases intramuscular protein oxidation and breakdown, after which muscle-protein synthesis increases for up to a day or two [155]. Int J Sport Nutr Exerc Metab 2009;19:298-322. Most studies to assess the potential value and safety of supplements to enhance exercise and athletic performance include only conditioned athletes. Vegetarians, for example, with their lower muscle creatine content, might have greater responses to supplementation than meat eaters. Klein EA, Thompson Jr. IM, Tangen CM, Crowley JJ, Lucia MS, Goodman PJ, Minasian LM, Ford LG, Parnes HL, Gaziano JM, Karp DD, Lieber MM, Walther PJ, Klotz L, Parsons JK, Chin JL, Darke AK, Lippman SM, Goodman GE, Meyskens FL Jr, Baker LH. Additional research found that low iron levels can cause many adverse symptoms in female athletes, including reducing endurance and increasing the amount of energy that the body uses. People interested in taking dietary supplements to enhance their exercise and athletic performance should talk with their health care providers about the use of these products. [, Nissen S, Sharp RL, Panton L, Vokovich M, Trappe S, Fuller Jr. JC. Recent developments in the use of sodium bicarbonate as an ergogenic aid. The nine EAAs are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. 2023 Healthline Media UK Ltd, Brighton, UK. One study, for example, randomly assigned 54 healthy Norwegian men and women aged 2030 years, most of whom were recreational exercisers, to receive 1,000 mg vitamin C and 235 mg (about 520 IU) vitamin E as DL-alpha-tocopherol or a placebo daily for 11 weeks while engaging in an endurance training program consisting mostly of running. Third, arginine serves as a precursor for the synthesis of creatine, which helps supply muscle with energy for short-term, intense activity. No research has assessed longer-term supplementation with beetroot-derived nitrate beyond several weeks as an ergogenic aid. It adds that caffeine could reduce perceived exertion when exercise lasts longer. Clin Pharmacol Ther 1989;45:220-5. Single and combined effects of betroot crystals and sodium bicarbonate on 4-km cycling time trial performance. Aggett PJ. Protein and exercise. J Appl Physiol 2009;106:837-42. These organizations add that the best way to use supplements is as additions to a carefully chosen diet, that dietary supplements rarely have ergogenic benefits when not used in these conditions, and that there is no justification for their use by young athletes. Beetroot has generally improved performance and endurance to different extents compared with placebo among runners, swimmers, rowers, and cyclists in time trials and time-to-exhaustion tests, but not in all studies [40,41-45].