New Study Shows Which Supplements Boost Athletic Performance
As athletes, we’re always on the lookout for ways to gain an edge over our competition and improve our performance. One popular way to do this is through the use of supplements. But with so many options on the market, it can be overwhelming to know which ones actually work. A new study published in Frontiers in Nutrition provides some much-needed clarity, reviewing 35 trials involving nearly 1,000 athletes to determine which supplements are most effective for building strength, improving jump performance, and increasing muscle mass.
Protein Supplements: The Clear Winner for Strength
The study found that protein supplements were the clear winner when it comes to building strength. This shouldn’t come as a surprise, as protein is a crucial component of muscle tissue. By consuming adequate amounts of protein, athletes can help to repair and rebuild muscle fibers, leading to increased strength and power.
The researchers analyzed data from 23 trials involving protein supplements, and found that athletes who consumed protein supplements experienced significant improvements in strength compared to those who did not. This was true regardless of the type of protein used, whether it was whey, casein, or plant-based.
Beta-Alanine and Creatine Boost Jump Performance
In addition to protein, the study found that beta-alanine and creatine supplements can also have a significant impact on athletic performance. Beta-alanine, an amino acid that helps to increase muscle carnosine levels, was found to improve jump performance by 10-15%. This is likely due to the fact that beta-alanine helps to delay the onset of fatigue, allowing athletes to jump higher and longer.
Creatine, a naturally occurring substance found in muscle tissue, was also found to improve jump performance. By supplementing with creatine, athletes can increase their muscle strength and power, leading to improved jump height and distance.
Creatine Also Improves Sprint Speed
In addition to its effects on jump performance, the study found that creatine also improves sprint speed. This is likely due to the fact that creatine helps to increase muscle phosphocreatine levels, which are essential for generating rapid, high-intensity contractions.
But Don’t Expect Significant Muscle Mass Gains
While protein, beta-alanine, and creatine supplements can all have a significant impact on athletic performance, the study found that none of them are effective for increasing muscle mass. This is likely due to the fact that muscle mass is influenced by a variety of factors, including genetics, training, and nutrition.
Goal-Based Supplement Use
The researchers emphasized the importance of using supplements in a goal-based manner. This means that athletes should only use supplements that align with their specific goals and needs. For example, athletes looking to improve strength may want to focus on protein supplements, while those looking to improve jump performance may want to consider beta-alanine and creatine.
Conclusion
In conclusion, the study provides valuable insights into which supplements can help athletes improve their performance. While protein supplements are the clear winner for building strength, beta-alanine and creatine can also have a significant impact on jump performance and sprint speed. However, it’s important to note that these supplements should be used in conjunction with a well-designed training program and a healthy, balanced diet.
By incorporating these supplements into their routine and using them in a goal-based manner, athletes can gain a competitive edge and take their performance to the next level.
Source:
https://thepfc.club/blogs/news/which-supplements-actually-boost-athletic-performance
