Supplements for Athletes
My name is Devyn Cox and I am currently a dietetic intern and graduate student. I received my Bachelors degree in Nutrition/Dietetics with a Minor in Psychology from University of Nevada. I am a former athlete who has competed in wrestling, football, and powerlifting. Throughout the last few years, I have worked with a variety of athletes at the local and national level to optimize performance through nutrition.
Many athletes choose to use supplements to potentially enhance performance and recovery. The purpose of this review is to address the benefits and misconceptions of three widely used supplements. Because supplementation is not recommended in the younger population unless advised by a physician, this article is targeted for older adolescents and adults (16 years and older). It is recommended that you consult with your doctor or a healthcare professional before making any dietary or supplement changes.
It is important to note that supplements are not federally regulated, meaning the product may not contain exactly what is listed on the label. Therefore, one should choose trusted brands that use independent third-party testing with the NSF certification to assure quality. Even supplements that are approved by the NCAA and USADA may be tainted with other compounds through the manufacturing process leading to contamination of potentially banned substances. The minimum efficacious dose of a supplement should always be used for safety and the management of side effects. One should always aim to optimize nutrition, sleep, and training before consuming supplements.
Creatine Monohydrate: Creatine is one of the most studied, safe, affordable, and effective supplements for sports performance. This compound is naturally produced by the body and present in small amounts in meat products. Creatine works by providing a fuel substrate utilized by the muscles during high intensity bouts of exercise. Creatine has been shown to increase strength, work output, sprint performance, and lean body mass1. Growing research suggests that creatine is beneficial for cognitive processing, brain health, and recovery from trauma5.
How do you take Creatine? Optimal dose is 3-5 gram per day of Creatine Monohydrate. There are other forms of Creatine, but the Monohydrate form is the most well understood and proven. It doesn’t matter when you take it just as long as you take it every day. Some supplements may suggest a loading phase, but this is not necessary. Will it make me gain weight? Creatine will cause more water to be pulled into the muscle tissue which is beneficial for performance. This may cause the number on the scale to go up so for those cutting weight you may want to avoid Creatine or only use it in the off season.
Omega-3 Fish Oil: For those not regularly consuming fish, supplementing with Omega-3 may pose benefits for sports performance and overall health. Omega-3 is a powerful anti-inflammatory compound that may improve endurance, muscle soreness, recovery, and immune modulation2. Additionally, consuming Omega-3 has been shown to be beneficial for building and maintaining muscle mass by causing increases in a process called muscle protein synthesis3. How much should I take? Consuming 1-2 grams per day of Omega-3 in the form of DHA and EPA is optimal. Taking large doses may cause blood thinning and increased risk for bleeding. ALA is a plant-based form of Omega-3 commonly found in flaxseed and walnuts. This form is not well absorbed and utilized in the body, so supplementing with ALA is not recommended for the benefits discussed.
Caffeine and Pre-workout Supplements: There are multitudes of studies showing that Caffeine consumption increases performance. Some of these benefits include improved muscular endurance, muscular strength, sprinting, jumping, and many other sports specific actions4. It is important to note that Caffeine sensitivity is highly variable primarily due to genetic factors. It is recommended that Caffeine should be avoided later in the day to prevent disruptions in sleep. Even if you are one of those people who can fall asleep after consuming caffeine, this will still disrupt the quality of your sleep cycle. At the end of the day, proper sleep far outweighs any benefits from Caffeine.
What’s the proper dose? As discussed, tolerable dosages will vary from person to person. About 2-3 mg/kg is enough for most people to achieve performance benefits4. The American Academy of Pediatrics states that children younger than 12 years of age should not consume any Caffeine and adolescents aged 12-18 should limit Caffeine consumption to 100mg per day6. Reliable Caffeine sources include coffee, and tea including Yerba Mate. Many pre-workout powders and energy drinks are not recommended due to all the other ingredients included with the Caffeine. Some of these ingredients may cause unwanted side effects or pose a safety concern. For example, many pre-workout powders contain compounds to increase blood flow which can result in increased bleeding. Common ingredients in energy drinks can include niacin and beta-alanine which can result in flushed skin, and uncomfortable itchiness.