vitamins for endurance athletes

Amino Acids 2013;45:1273-92. Nitrate ingestion: a review of the health and physical performance effects. Encyclopedia of Dietary Supplements, 2, Candow DG, Chilibeck PD, Burke DG, Davison KS, Smith-Palmer T. Effect of glutamine supplementation combined with resistance training in young adults. J Acad Nutr Diet 2016;116:501-28. Some research-derived data is available on these ingredients on which to base a judgment about their potential value to aid exercise and athletic performance. An analysis of National Health and Nutrition Examination Survey 19992002 data found that estimated daily total flavonol (including quercetin) consumption by adults averaged about 13 mg/day [169]. Effects of powdered Montmorency tart cherry supplementation on acute endurance exercise performance in aerobically trained individuals. Modern Nutrition in Health and Disease. Clements WT, Lee S-R, Bloomer RJ. Vitamin A functions to maintain night vision; thiamin, riboflavin, niacin, and pantothenic acid are all involved in muscle cell energy metabolism; niacin may also block free fatty acid release; pyridoxine is involved in the synthesis of hemoglobin and other oxygen transfer protein; folic acid and vitamin B12 are integrally involved in red blood . There is general agreement that HMB helps speed up recovery from exercise of sufficient amount and intensity to induce skeletal muscle damage [63,65]. Turner, J., & Badireddy, M. (2019). The National Collegiate Athletic Association and the World Anti-Doping Agency ban the use of DHEA [105,128]. Further research is needed to determine the value of tart-cherry products for enhancing performance and recovery from intense exercise or participation in sportsespecially when used on a regular basisand the amounts of supplement, juice, or concentrate needed to provide any benefits. Appl Physiol Nutr Metab2014;39:1019-28. Nutr Rev; 2014;72:60-4. In theory, free radicals could impair exercise performance by impeding muscles' ability to produce force, thereby accelerating muscle damage and fatigue and producing inflammation and soreness [16-18]. Although consuming beetroot juice concentrate on each of 4 days to supply 4.2 mmol nitrate (70 ml) provided no performance benefits compared with placebo, larger amounts of juice supplying 8.4 mmol nitrate (140 ml) did. The authors concluded that supplemental arginine (either alone or, more commonly, in combination with other ingredients, such as branched-chain amino acids [BCAAs] and lysine) provided little or no enhancement of athletic performance and did not improve recovery from exhaustion [33]. The Australian Institute of Sport supports the use of beetroot juice for improving sports performance in suitable athletic competitions under the direction of an expert in sports medicine, but it notes that more research might be required to understand how the supplement should be used for best results [29]. U.S. Department of Agriculture and U.S. Department of Health and Human Services. No studies have assessed the safety of long-term ribose use as a dietary supplement. Encyclopedia of Dietary Supplements, 2, Spaeth AM, Goel N, Dinges DF. Dietary Supplements for Exercise and Athletic Performance Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. 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 Int Soc Sports Nutr 2015;12:22. Creatine supplementation improves sprint performance in male sprinters. 7 Endurance Supplements To Boost Stamina And Performance 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]. In this edition of Medical Myths, we tackle some persistent myths about supplements, including multivitamins, probiotics, and antioxidants. Taking too much iron can cause uncomfortable and even dangerous side effects. . In fact, consumption of citrulline might be a more efficient way to raise blood arginine levels than consumption of arginine because more citrulline is absorbed from the gut than arginine. Therefore, theoretically, the more ribose in the body, the more potential ATP production [178]. The Australian Institute of Sport does not recommend HMB supplementation by athletes, except as part of a research protocol or with proper monitoring [29]. To maximize muscle adaptations to training, AND, DoC, and ACSM recommend that athletes consume 0.3 g/kg body weight of high-quality protein (e.g., about 20 g for a person weighing 150 lb) 0 to 2 hours after exercise and then every 3 to 5 hours [12]. And the occasional salmon dinner or pizza with . Am J Health-Syst Pharm 2013;70:577-88. JAMA 1999;281:2020-8. For leucine alone, studies suggest an upper safe limit of intake of 500 mg/kg per day in healthy young and elderly men, or about 38 g/day for a man weighing 75 kg (165 lb) [80-82]. Diagnosis and management of hemochromatosis: 2011 practice guideline by the American Association for the Study of Liver Diseases. [, Neychev VK, Mitev VI. Am J Clin Nutr 2009;90:1-10. [, Hidaka T, Fujii K, Funahashi I, Fukutomi N, Hosoe K. Safety assessment of coenzyme Q10 (CoQ10). Here are nine supplements that can be helpful for athletes: Next: 1. A doctor can test for vitamin deficiencies and advise on how to correct them if necessary. Nutr Rev 2011;69:550-7. Iron deficiency impairs oxygen-carrying capacity and muscle function, and it limits people's ability to exercise and be active [12,145]. Among the more common ingredients are amino acids, protein, creatine, and caffeine. Evaluation of quercetin as a countermeasure to exercise-induced physiological stress. Efficacy: The research to support supplemental arginine as a performance enhancer is limited and conflicting. Amino Acids 2016;48:1707-16. Present Knowledge in Nutrition, 10th ed. Last medically reviewed on November 29, 2019, Although a healthful diet and regular exercise can reduce fatigue, some vitamins and supplements can also boost energy. [, Cho E, Zeisel SH Jacques P, Selhub J, Dougherty L, Colditz GA, Willett WC. The intake of excessive amounts of vitamin E increases the risks of hemorrhagic effects. Some dietary-supplement firms have hired third-party certification companies to verify the identity and content of their supplements to enhance exercise and athletic performance, thus providing some extra, independent assurance that the products contain the labeled amounts of ingredients and are free of many banned substances and drugs. Nutrients 2014;6:5224-64. Efficacy: The research to support supplemental citrulline as an ergogenic aid is limited and conflicting at best. These free radicals induce adaptive changes in muscle that lead to greater production of mitochondria and hypertrophy of myofibers [17,21,23,24]. In Coates PM, Betz JM, Blackman MR, Cragg GM, Levine M, Moss J, White JD, eds. J Strength Cond Res2010;24:1082-90. The rationale was the lack of sufficient information to establish that such products could reasonably be expected to be safe and that FDA had never approved androstenedione as a new dietary ingredient permitted in supplements [197]. Includes a variety of vegetables; fruits; grains (at least half whole grains); fat-free and low-fat milk, yogurt, and cheese; and oils. Limits foods and beverages higher in added sugars, saturated fat, and sodium. Tribulus terrestris extracts contain many compounds, including steroidal saponins [191]. Caffeine supplementation is more likely to help with endurance-type activities (such as running) and activities of long duration with intermittent activity (such as soccer) than more anaerobic, short-term bouts of intense exercise (such as sprinting or lifting weights) [91]. Aggett PJ. Bellinger PM. However, performance benefits are more modest in exercise tests lasting more than 4 minutes because aerobic metabolic pathways increasingly meet energy demands. Muscle redox signalling pathways in exercise. Food and Nutrition Board. Sports-supplement dangers. J Int Soc Sports Nutr 2009;6:7. [, Negro M, Giardina S, Marzani B, Marzatico F. Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system. Implications for use: The research to date does not provide strong support for taking citrulline or citrulline malate to enhance exercise or athletic performance [30]. 2017;14:18. This is also true of consuming protein powders made from complete proteins, especially whey, which has more leucine than either casein or soy [78]. #1. Recommendations for Healthy Nutrition in Female Endurance Runners: An Supplement users can reduce or minimize this distress by consuming the total dose in smaller amounts multiple times over an hour with fluid and a snack of carbohydrate-rich food [180,183]. The short-term or longer-term use of the supplement did not affect serum testosterone concentrations, nor did it produce any significantly greater gains in resistance-training performance, muscle strength, or lean body mass. Tscholl P, Alonso JM, Doll G, Junge A, Dvorak J. Basel, Switzerland: S. Karger AG; 2013;15-26. CARBOHYDRATE-ELECTROLYTE SOLUTIONS, CAFFEINE, AND ADDING PROTEIN TO CARBOHYDRATE SUPPLEMENTATION OR MEALS ARE 3 STRATEGIES THAT ARE SCIENTIFICALLY BACKED AND SHOULD BE CONSIDERED AS A TRAINING AID FOR THOSE ENDURANCE ATHLETES WHO COMPETE AND TRAIN ON A REGULAR BASIS. J Nutr 2008;138:2045S-9S. Ferrous sulfate reduces thyroxine efficacy in patients with hypothyroidism. Effect of oral androstenedione on serum testosterone and adaptations to resistance training in young men: a randomized controlled trial. Nestl Nutrition Institute Workshop Series. J Int Soc Sports Nutr 2015;12:38. Some people also use ergogenic aids to prepare the body for exercise, reduce the chance of injury during training, and enhance recovery from exercise [1,2]. However, oral consumption of carnosine is an inefficient method of increasing muscle carnosine concentrations because the dipeptide is digested into its constituent amino acids. Williams, M. H. (2004). Implications for use: The research to date provides little support for taking ginseng to enhance exercise or athletic performance [132,136]. BMC Sports Sci Med Rehabil 2014;6:28. Rimando AM, Perkins-Veazie PM. B-alanine supplementation for athletic performance: an update. Order direct today. [, Knapik JJ, Steelman RA, Hoedebecke SS, Austin KG, Farina EK, Lieberman HR. J Strength Cond Res 2009;23:315-24. Most studies have used citrulline malate, a combination of citrulline with malic acid (a constituent in many fruits that is also produced endogenously), because malate, an intermediate in the Krebs cycle, might enhance energy production [30]. In fact, they can adversely affect some measures of exercise and athletic performance. Am J Sports Med2010;38:133-40. Nutr Rev 2014;72:108-20. Although being deficient in one or several B vitamins can affect how well a person can exercise, there is little evidence to suggest that unnecessarily taking supplements will improve performance. Alaunyte I, Stojceska V, Plunkett A. Clinical aspects of coenzyme Q10: An update. At doses of 930 g/day, the most commonly reported adverse reactions are gastrointestinal discomfort, such as diarrhea and nausea, and slightly reduced blood pressure [33,36,37]. The supplement provided no benefits compared with placebo in increasing muscle strength, lean body mass, or testosterone concentrations [130]. All of the products in this article are available in health food stores and online. Furthermore, many such products contain multiple ingredients that have not been adequately tested in combination with one another. In these studies, performance improvement ranged from a decrease of 0.7% to an increase of 17.3%, suggesting that the caffeine was very helpful to some participants but slightly impaired performance in others. Compared with placebo, the supplements had no effect on maximal oxygen consumption (VO2max, a measure of aerobic fitness and endurance capacity) or running performance. [, Harris RC, Sale C. Beta-alanine supplementation in high-intensity exercise. For healthy adults, the U.S. Food and Drug Administration (FDA) states that 400 mg/day caffeine does not usually have dangerous adverse effects [99]. In another study, 18 well-trained male sprinters aged 1824 years received either 20 g/day creatine or a placebo for 5 days [117]. Some ingredients in dietary supplements used to enhance exercise and athletic performance can interact with certain medications. Safety: Studies have not adequately assessed the safety of deer antler velvet. Is ginseng an ergogenic aid? Bell PG, Stevenson E, Davison GW, Howatson G. The effects of Montmorency tart cherry concentrate supplementation on recovery following prolonged, intermittent exercise. 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]. Vitamin C: What it is and why it's important to athletes Boca Raton FL: CRC Press/Taylor & Francis. Dunford M, Coleman EJ. Safety: Studies on the safety of vitamins C, E, and other antioxidant supplements taken during exercise show no evidence of adverse effects, aside from potentially reducing some of the benefits of exercise, but such studies have only lasted a few weeks or months. Maybe Endurance Athletes Should Take Creatine After All. The amount of ATP in muscle is limited, and it must continually be resynthesized. Should supplemental antioxidant administration be avoided during chemotherapy and radiation therapy? Am J Clin Nutr 2008;87:142-9. Furthermore, in predominantly aerobic exercise lasting more than 150 seconds, the body relies on oxidative phosphorylation as the primary energy source, a metabolic pathway that does not require creatine [114]. Learn about the pros and cons of Ritual vitamins here. Vitamin C is important for immune health, so it's imperative that triathletes get enough vitamin C as it may help prevent or reduce the length of colds and respiratory tract infections, meaning less training time lost to illness. MNT is the registered trade mark of Healthline Media. Implications for use: There is insufficient expert consensus on the value of taking beta-alanine to enhance performance in intense, short-term activities or its safety, particularly when users take it regularly for at least several months. [, Lee EC, Maresh CM, Kraemer WJ, Yamamoto LM, Hatfield DL, Bailey BL, Armstrong LE, Volek JS, McDermott BP, Craig SAS. In Coates PM, Betz JM, Blackman MR, Cragg GM, Levine M, Moss J, White JD, eds. Sood, B., & Keenaghan, M. (2019). The mechanisms by which betaine might enhance exercise and athletic performance are not known, but many are hypothesized. Recently, antioxidant supplementation has received attention among athletic populations as a possible method to reduce muscle damage incurred during exercise [ 3 ]. For example, intakes of large doses of antioxidant supplements, such as vitamins C and E, during cancer chemotherapy or radiotherapy could reduce the effectiveness of these therapies by inhibiting cellular oxidative damage in cancerous cells [215]. [, Campbell B, Wilborn C, Bounty PL, Taylor L, Nelson MT, Greenwood M, Ziegenfuss TN, Lopez HL, Hoffman JR, Stout JR, Schmitz S, Collins R, Kalman DS, Antonio J, Kreider RB. Creatine is considered safe for short-term use by healthy adults [12,112,113,114]. For example, quercetin might increase the number of mitochondria in muscle, reduce oxidative stress, decrease inflammation, and improve endothelial function (blood flow) [170,171]. Includes a variety of protein foods such as lean meats; poultry; eggs; seafood; beans, peas, and lentils; nuts and seeds; and soy products. HMB-Ca is approximately 13% calcium by weight, and a daily dose of 3 g/day adds about 400 mg calcium to the diet [66]. Studies also used participants of different ages (19 to 50 years), training status (e.g., untrained or trained athletes), training protocols (e.g., with machines or free weights), training duration (10 days to 12 weeks), consumption of other supplements (such as creatine), and other factors. Adverse gastrointestinal effects of arginine and related amino acids. Amino Acids 2014;46:1785-93. Is iron treatment beneficial in iron-deficient but non-anaemic (IDNA) endurance athletes? You can find a complete list of the 16 best supplements for endurance athletes and details about these supplements below. Ann Intern Med 2004;141:23-7. For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Effect of betaine supplementation on power performance and fatigue. Safety: The several small studies of athletes described in the previous paragraph who took betaine supplements for up to several weeks found no side effects or safety concerns. [, Malm C, Svensson M, Ekblom B, Sjodin B. [, Kuo J, Chen KW-C, Cheng I-S, Tsai P-H, Lu Y-J, Lee N-Y. FDA considers up to 500 mg/serving quercetin to be generally recognized as safe (GRAS) as an ingredient in foods such as beverages, processed fruits and fruit juices, grain products, pastas, and soft candies [171,177]. [, Goulet EDB, Dionne IJ. 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]. Implications for use: Studies have not consistently shown that taking supplements of BCAAs or any of their three constituent amino acids singly enhances exercise and athletic performance, builds muscle mass, or aids in recovery from exercise. Compared with those taking the placebo, participants taking the creatine improved their performance in both 100- meter sprints and six intermittent 60 m sprints. There has been little study of the effects of beetroot on anaerobic performance, such as high-volume resistance exercise with many repetitions [40]. Assessments of blood chemistry, hematology, and emotional affect found no adverse effects. Betaine, also known as trimethylglycine, is found in foods such as beets, spinach, and whole-grain breads. Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate-nitrite-nitric oxide pathway. Nutritional Coaching Strategy to Modulate Training Efficiency. [, Hord NG, Tang Y, Bryan NS. Most of the studies included few participants, primarily young men aged 1825 years (only four studies included women), and lasted only 48 weeks (with none lasting 3 months or longer). Dietary protein for athletes: From requirements to optimum adaptation. Food and Nutrition Board. Carnosine is present in animal-based foods, such as beef and pork. Nutr Rev 2016;74:708-21. It has been used since ancient times in Greece, China, and Asia to treat low libido and infertility [190]. Athletes must consider both protein quality and quantity to meet their needs for the nutrient. Safety: The Food and Nutrition Board has not set a UL for protein, noting that the risk of adverse effects from excess protein from food is "very low" [160]. Implications for use: Many foodsincluding meats, poultry, seafood, eggs, dairy products, beans, and nutscontain protein.
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