5 Best Sports Supplements
A narrative review of what works and what's safe.
The study "The Top 5 Can't-Miss Sport Supplements" by Curtis et al. (2024) examines five of the most effective ergogenic aids in sports nutrition: creatine, beta-alanine, nitrates, caffeine, and protein. This comprehensive review analyses these supplements' efficacy, mechanisms of action, and practical applications for enhancing athletic performance.
PMID: 39408214
Key Points
The study focuses on supplements with robust evidence for efficacy and safety.
Each supplement offers unique benefits for different aspects of athletic performance.
Dosage recommendations and timing strategies are provided for optimal results.
Aim
The primary objective of this narrative review is to provide an updated analysis of the scientific evidence supporting the use of these five supplements as ergogenic aids in sports and exercise.
Methods
The authors conducted a narrative review of the literature, focusing on the most recent and relevant studies demonstrating the efficacy and safety of creatine, beta-alanine, nitrates, caffeine, and protein supplementation in athletic performance.
Results
Creatine
Increases phosphocreatine stores in skeletal muscles
Enhances ATP production during high-intensity exercises
Improves skeletal muscle mass, strength/power, and muscular endurance
Typical dosage: 3-5 g per day
Safe for long-term use
Beta-alanine
Elevates intramuscular carnosine levels
Acts as a buffer in skeletal muscles, delaying fatigue during high-intensity exercise
Recommended dosage: 2-6 g daily in divided doses
Significant performance improvements in activities lasting 1-4 minutes
Nitrates
Enhances aerobic performance by increasing oxygen delivery to muscles
Improves endurance and reduces oxygen cost during exercise
Recommended dosage: approximately 500 mg taken 2-3 hours before exercise