The Top 5 Can’t-Miss Sport Supplements
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There is not too much new and exciting here. But it is nice to see the top 5 have not changed,
The Top 5 Can’t-Miss Sport Supplements (Published: 26 September 2024)
Results: Creatine, one of the most studied ergogenic aids, increases phosphocreatine stores in skeletal muscles, improving ATP production during high-intensity exercises like sprinting and weightlifting. Studies show creatine supplementation enhances skeletal muscle mass, strength/power, and muscular endurance. The typical dosage is 3–5 g per day and is safe for long-term use. Beta-alanine, when combined with the amino acid histidine, elevates intramuscular carnosine, which acts as a buffer in skeletal muscles and delays fatigue during high-intensity exercise by neutralizing hydrogen ions. Individuals usually take 2–6 g daily in divided doses to minimize paresthesia. Research shows significant performance improvements in activities lasting 1–4 min. Nitrates, found in beetroot juice, enhance aerobic performance by increasing oxygen delivery to muscles, enhancing endurance, and reducing oxygen cost during exercise. The recommended dosage is approximately 500 milligrams taken 2–3 h before exercise. Caffeine, a central nervous system stimulant, reduces perceived pain while enhancing focus and alertness. Effective doses range from 3 to 6 milligrams per kilogram of body weight, typically consumed an hour before exercise. Protein supplementation supports muscle repair, growth, and recovery, especially after resistance training. The recommended intake for exercise-trained men and women varies depending on their specific goals. Conclusions: In summary, creatine, beta-alanine, nitrates, caffeine, and protein are the best ergogenic aids, with strong evidence supporting their efficacy and safety.
You can catch more flies with honey than vinegar. 👀
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@DavidPS How about thyroid
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Good peaty substitutes for the nitrates are baking soda, thiamine, maybe Acetazolamide.
CO2 pumps > NO pumps.Is beta-alanine peaty though?
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@Sugarnotsnow - Thyroid is too controversial.
Thyroid Hormone Abuse in Elite Sports: The Regulatory Challenge
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@DavidPS I see, thank you
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@pannacottas - they limited the list to 5 supplements. Baking soda would have been on my top 5 list since it is used by sprinters. Thiamine is also good. Acetazolamide is also a good suggestion but it is a drug and not an over-the-counter supplement.
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@pannacottas said in The Top 5 Can’t-Miss Sport Supplements:
Is beta-alanine peaty though?
I could not find anything written or spoken by Dr. Peat about beta-alanine.
Some people on the RPF think it may deplete taurine.
https://lowtoxinforum.com/search/2069215/?q=beta-alanine&o=relevance -
The key point, of course, is about training. Sport supplements may modulate performance metrics, so to speak, but only in the presence of a supportive lifestyle. Consider the ancients,
"According to ancient sources, Milo of Croton’s diet consisted of a whopping twenty pounds of bread, another twenty pounds of meat, and eighteen pints of wine a day."
Here was one of the most legendary Olympians of all time. He never thought about his creatine or beta-alanine intake. Much supplement talk has become a kind of entertainment food hobbyism.
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@DavidPS said in The Top 5 Can’t-Miss Sport Supplements:
Nitrates
Hmm...
Peatbot: Based on the context provided, nitrates are not considered healthy. They can form nitrosamines, which are powerful carcinogens, especially when nitrates react with amino acids in the stomach or during the cooking process. These nitrosamines are also found in cigarette smoke and are a major carcinogen. Additionally, consuming nitrates, whether from processed meats or industrially produced vegetables, can lead to increased levels of nitric oxide in the body, which can block the ability to use oxygen effectively and weaken the body's ability to resist stress. This can be particularly harmful as it mimics a shock state and can contribute to various health issues, including cardiovascular problems and atrophy of the testicles.
