Sports Supplements that Work - and Those That Don't

Have you seen advertisements for a supplements promising enhanced performance, improved speed, muscle growth, or faster recovery times? It's sooooo easy to buy into the marketing! Trust me I want to believe them too. Most athletes rely on supplements to some degree to help them achieve their performance goals. However, not all supplements are created equal. Some have robust scientific backing supporting their efficacy, while others fall short of their lofty promises. Let's delve into the world of sports supplements and distinguish the effective from the ineffective. Note that I am only reviewing a handful of the thousands of supplements on the market in this article. Remember that there are many that are downright harmful. So buyer beware ...as an athlete YOU are responsible for knowing the safety and (NCAA/ WADA) legality of everything that you put into your body. 

CAFFEINE stands out as one of the most researched and proven ergogenic aids. When timed properly, and consumed in the right dosages (and in the most natural form) it can enhance endurance, strength, and mental focus by stimulating the central nervous system. It even releases free fatty acids into your blood stream to enhance endurance even more. Caffeine is large doses and synthetic unregulated caffeine in products such as energy drinks have been proven to not only be harmful to cardiac muscle but is responsible for many deaths of many athletes. **Please steer clear of energy drinks.

CREATINE is another powerhouse supplement that has consistently demonstrated its ability to increase muscle mass, strength, and exercise performance, particularly during high-intensity, short-duration activities. More recently, in the research, we are seeing cognitive benefits with creatine use-especially among the aging athlete population. Once again, the type of creatine and the dosing is crucial to ensure safety and efficacy.

VITAMIN D plays a crucial role in muscle function, immune health, bone health, optimal nutrient absorption and even mental health. This makes it beneficial for athletes, especially those who train and compete indoors (hockey players, volleyball player, swimmers, wrestlers etc...) and/or live in areas of the world where there is limited exposure to sunlight. The amount that each athlete needs depends on their current levels so supplementation needs to occur only after that is known.

BETA-ALANINE has mixed results when we read the research. Some studies show an increase in muscle carnosine levels, delaying fatigue during intense exercise bouts as well as long exercise bouts. Some studies have shown us that this is a supplement that should be used leading up to an "A" race or Championship season. Some studies show no aid at all. The jury is still out on this one.

PROTEIN POWDER. Sure we can get an adequate amount of protein with food. And I suggest that all athletes do! But...I'm also realist and know that sometimes that is just not possible. Between school and work and practice schedules and travel schedules, there may not always be enough time to shop and/or cook. In this case, I do recommend using a protein powder to fill in the gaps when needed. Protein is crucial for muscle repair, hormone balance and overall growth. Whey protein isolate powder is the most highly bioavaiable and absorbable source of protein powder.

Branched-chain amino acids (BCAAs) are super popular among athletes and gym-goers. They are touted as playing an important role in muscle protein synthesis and reducing muscle soreness post-exercise. Did you know that you are consuming plenty of BCAAs if you are eating animal protein? We see that supplemental BCAAs are not necessary if food consumption is adequate. With that being said I work with many athletes who swear by it so I realize the placebo effect (an expensive one I might add) that they have and I can live with that.

L-CARNATINE, while often touted for its fat-burning properties, lacks convincing scientific evidence supporting its efficacy in enhancing sports performance. Similarly, ZINC while essential for overall health, doesn't offer significant benefits as a standalone sports supplement.

BEET JUICE has gained recent attention for its ability to release nitric oxide into the blood steam post consumption. This can improve endurance performance, speed and power by enhancing blood flow and oxygen delivery to muscles. Recent research has proven this to be more effective in male athletes vs female athletes.

 CHOCOLATE MILK is not thought of as a supplement...because its an actual food. I love the simplicity of that! Chocolate milk has a beneficial carbohydrate-to-protein ratio that studies have shown helps with recovery better than sports drinks! It has emerged as a cost-effective post-exercise recovery drink.

PRE-WORKOUT and MASS GAINERS.  Are you an athlete who relies on a "pre" before hitting the gym? Do you boost daily calories with a mass gainer powder? Sooooo... this is the best example of genius marketing that I can come up with. Pre-workouts are often a combination of synthetic caffeine, sub-par creatine formula and the smallest amount of BCAAs possible. Mass Gainers are loaded with added sugar and cheap quality whey protein concentrate. You can get the same pre workout "pump" from a PB Sandwchich and a cup of coffee. You can boost calories more enjoyably by simply eating more FOOD!

🤯There is so much more to cover when it comes to supplements but I think I've thrown enough out at you for one day. Please reach out to me you have questions or need the right answer about a supplement you're curious about. Its a tricky place to navigate but I'm here to help.

If you need help with your supplement regimen and nutrition game plan LMK! If not, I urge you to PLEASE outsmart this type of marketing that's preying on your desperation to be a better athlete. Its not an easy thing to doubt thats what will without a doubt make you best - and healthiest- athlete you can be. Apply to YOUR ULTIMATE SPORTS NUTRITION GAME PLAN. I would love to chat with you to see if you're a good fit for my program!