Being a consumer, you need to approach any dietary supplements with caution, because they still remain unregulated. It’s necessary to research them carefully, talk to doctors and track your personal progress. Make an informed decision instead of buying many supplements hoping to get a fitness miracle. The following examples and their fitness-improving effects are supported by scientific evidence.
They are Branch Chain Amino Acids that help people with their exercise and muscle recovery. BCAAs contain isoleucine, leucine and valine that play a big role in the necessary glucose uptake and protein synthesis into cells. These amino acids also have a significant post-exercise function while providing users with overall recovery and muscle building. You can get them through consuming enough lean proteins.
According to scientific studies, BCAA supplementation can decrease possible muscle damage linked to endurance exercises. Further researching also suggests similar results, and this means that BCAAs are helpful supplements for immune regulation and muscle recovery, especially for sports events.
It’s linked to important neuromuscular improvements in many athletes. Fish oil contains EPA and DHA, which are essential Omega-3 fatty acids linked to a reduced risk of heart diseases. Fish oil also provides neuromuscular improvement to endurance athletes. Based on the latest studies, supplementation with DHS can provide outstanding perceptual-motor benefits. This means that fish oil is a beneficial dietary supplement in those sports where reaction-time efficiency and decision making processes play an important role.
It plays an important functional role in skeletal muscles. Unfortunately, vitamin D deficiency is a common problem across the globe, and it affects many people of different age, including athletes. This essential vitamin is absorbed through sunlight, and specific dairy products also contain it. People need to include vitamin D sources on a daily basis to maintain their optimal fitness and health.
Recent medical studies and scientific tests prove that vitamin D can help people improve their athletic performance, especially if they have any deficiency. Besides, it can protect all athletes from some chronic and acute health conditions. Although there’s only limited evidence and information available nowadays, trainers and athletes in the beginning of the 20th century thought that UVB radiation was advantageous for increasing athletic performance.
These days, accumulating evidence backs up the functional and important role of vitamin D in skeletal muscles. It has a potentially significant impact on both injury and performance profiles of healthy and young athletes, too.
It’s famous as an effective strength and muscle building enhancer. That’s why Creatine is one of the widely used and most researched supplements taken by people to improve their strength and muscle building. This compound is responsible for supplying enough energy to cells and keeping different cellular functions in the right balance.
Creatine occurs naturally in the human body, and it’s also found in such foods as dairy products, meat and eggs. If you don’t eat these often, you should supplement your body additionally.
It’s reported to be great for improved lean body mass changes. Finally, this supplement doesn’t seem to be effective in improving swimming and running performances. Although not all Creatine studies report improved results, current scientific evidence proves that this supplement is considered a mainly efficient nutritional ergogenic aid for a number of exercise tasks in many clinical and athletic purposes.
It’s one of the most common compounds in many modern weight loss products, fat-burning supplements and performance enhancers. People believe that a cup of black coffee can provide them with a metabolism boost in addition to bonus antioxidants. However, it’s advisable to proceed with enough caution before using any caffeine, because more is not always better.
Based on many studies and research, it becomes evident that caffeine is quite ergogenic to athletic performance, but it’s specific to the conditions of athletes, certain exercises, their mode, duration and intensity. Caffeine is not only an effective brain stimulant, but it also blocks specific receptors, thus, providing users with such benefits as a surge of energy, slowing down mental decline linked to aging and potentially improved mental performance.