Consider benefits and risks before supplementation
Applying to supplements to improve exercise performance is increasingly popular, but not all products are as safe or effective as advertised. According to sports nutrition expert Sarah Wick - Director of Sports Nutrition Program at Jameson Crane Sports Medicine Institute, Ohio State University, USA, exercisers need to comprehensively assess their diet and health status before use.
She said that creatine monohydrate is one of the active ingredients with the most scientific evidence, helping to increase energy for high-intensity, short-term exercises such as weightlifting or sprinting, and can also support muscle mass increase. However, some people may experience digestive discomfort or muscle stiffness if used in the wrong dosage.
Protein plays an essential role in repairing and developing muscles. Most needs can be met through natural foods, but independently certified protein powder can be useful for professional athletes. Caffeine, when used in the correct dose, helps reduce fatigue in athletics, but caution is needed due to its cardiovascular and neurological effects.
Experts also note that supplements are not approved for safety by the US Drug Administration before circulation, so users should talk to their doctors to avoid drug interactions or potential risks.
5 most mentioned supplements
First, creatine helps increase strength and performance in high-intensity exercises.
Second, protein supports muscle regeneration and recovery after training.
Third, caffeine can improve endurance and reduce fatigue when exercising for a long time.
Fourth, omega-3 fatty acids contribute to reducing inflammation, supporting cardiovascular health and reducing muscle aches.
Fifth, beta-alanine can delay fatigue in high-intensity interval activities, although it can cause a temporary tingling sensation.
Experts emphasize that no product can replace a balanced diet, enough sleep and a scientific exercise program.
