Best Supplements for Sports Performance
- hellodonaldsonnutr
- Jun 4
- 5 min read
Recently we covered the best supplements for muscular strength (SEE HERE). But what if you are looking for something to help improve your reaction time, cardiovascular endurance, or reduce fatigue?
Fortunately, there are some supplements that can address the above areas. This does NOT mean that supplements alone, with no other lifestyle changes will correct these areas. A well balanced diet, appropriate training program, and adequate sleep are just some of the key factors that will make the largest impact on your sports performance. For example, taking high amounts of caffeine before training to prevent fatigue is not going to be as beneficial as getting 8+ hours of sleep consistently.
If you are ready to try adding some sports supplements into your regimen, then look no further. In this blog post, we explore the best supplements for sports performance, including Beta Alanine, Creatine and more:
Beta Alanine: Reduce Muscle Fatigue and Boost Performance
This is an intracellular buffer that can improve performance and reduce muscle fatigue in sports that require repeated maximal efforts (1). Athletes in sports like Crossfit, Hyrox, Rugby, Soccer or Hockey may benefit from taking Beta Alanine.
Beta alanine is the rate-limiting factor in carnosine production, which is a naturally occurring dipeptide with various functions in the body.
In intense exercise, the body produces hydrogen ions which leads to lower pH levels in your muscles. In other words, this creates a more acidic environment, causing muscle fatigue (2). Carnosine acts as a buffer that reduces the drop in pH. In the absence of carnosine, more rapid fatigue occurs. So supplementing with Beta alanine, increases muscle carnosine concentration. Benefits of supplementing Beta Alanine include: improvements in neuromuscular fatigue, increasing the number of repetitions one can do, and support increases in training volume. So in short, it helps you train harder and for longer.
Beta Alanine is generally safe, but some report it may cause skin tingling (paresthesia).
Dosing recommendations often fall within 4 - 6 grams daily in split doses (ex: 2 grams, 2-3 times per day) (1).
Options Include:
Caffeine: Improves Focus and Reduces Perception of Fatigue in Athletes
Found in everyday beverages such as tea, coffee and chocolate. Caffeine has been shown to improve focus, reduce perception of effort and fatigue, and support high intensity power. It works as an adenosine receptor antagonist. Adenosine is a neuromodulator that promotes sleep, and caffeine blocks the receptors that adenosine attaches to, which leads to us feeling less tired (3). While caffeine can improve alertness, it is important to acknowledge that caffeine is a stimulant, not a source of energy. Energy comes from calories in the foods we eat, so caffeine should not be used to make up for inadequate calorie intake.
Optimal dose is around 3 - 6 mg/kg and can be taken before or during an event including just at the onset of fatigue (3). However, this may lower depending on if someone if highly sensitive to caffeine. Below are some sources of caffeine:
Signs of having too much caffeine include: anxiety, jitters, increased heart rate, heart palpitations, headache, restlessness, difficulty sleeping and increased thirst. Research suggests that 400 mg daily or less is safe for most of the general population, but individual recommendations may vary depending on age, stage of life (ex: pregnancy, post-partum), use of other medications and tolerance.
If you're considering using caffeine, try aiming for a smaller dose and go up depending on your tolerance as needed. If using caffeine during an event such as a race, it is important to experiment with smaller amounts prior to using on the day of the event to prevent unwanted side effects. Working with a professional such as a registered dietitian can be helpful in creating a game-plan for you, so can have a better idea on how much you can safely consume.
Options include
Coffee, Black tea
Certain Energy Gels, such as Maurten Gel 100 Caf 100
Nitrate/Beetroot: A More "Natural" way to Improve your Endurance
Inorganic nitrate in beetroot and other leafy greens and root veggies produce nitric oxide (4). This in turn leads to improved blood flow, oxygen delivery and muscle contraction.
Acute performance benefits can be seen 2 - 3 hours after taking at least 375 ml beetroot juice. Other formats are available such as beetroot capsules and powder though individual response may vary. Because saliva and oral microbiota play an important role in the conversion to nitric oxide (4), there is some speculation that beet capsules/powders may be less effective than juice where by taking a capsule, the beetroot is likely to by-pass the oral microbiota and saliva. While there generally aren't side effects, some people who are more "gut sensitive" should try it in training prior to trying in competition to ensure it does not lead to GI discomfort. Beetroot is a great option for endurance sports such as distance running, cycling and swimming.
Options Include:
Store bought beetroot juice
I recommend RW Knudsen or Lakewood Organic
Creatine Monohydrate: Supports Rapid Bursts of Energy, and Muscle Gain
Creatine plays a role in the creatine phosphate energy system that fuels activities that involve short, rapid bursts of energy - such as sprinting, or weightlifting. Supplementing creatine leads to increased intramuscular creatine stores which may increase maximal power/strength, muscle size and the performance of single and repeated bouts of short-term, high-intensity exercise.
Supplements are always a hot topic, but something that I always emphasize to clients is that supplements are only the tip of the iceberg. The real, structural components of our health and fitness that will have the largest impact on our performance is meeting our energy/calorie needs, eating a well balanced diet, following the right training program, getting enough fluids and getting adequate rest and sleep. If you are lacking in one or more of these areas, adding a supplement into the mix won't off-set this.
Book a free discovery call today, and let's make a plan together to help you absolutely nail your sports performance⚡
(1) Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12, 30. https://doi.org/10.1186/s12970-015-0090-y
(2) Artioli, G. G., Gualano, B., Smith, A., Stout, J., & Lancha, A. H., Jr (2010). Role of beta-alanine supplementation on muscle carnosine and exercise performance. Medicine and science in sports and exercise, 42(6), 1162–1173. https://doi.org/10.1249/MSS.0b013e3181c74e38
(3) Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4
(4) Jones, A. M. (2022). Dietary nitrate and exercise performance: new strings to the beetroot bow. Gatorade Sports Science Institute. https://www.gssiweb.org/sports-science-exchange/article/dietary-nitrate-and-exercise-performance-new-strings-to-the-beetroot-bow#articleTopic_4
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