Do performance supplements work?
Sources:
Performance supplements can indeed work, but their efficacy varies greatly depending on the specific supplement and individual needs. Here are some insights from experts featured on the :
Effective Supplements
- Caffeine: Widely supported by research, caffeine consistently improves performance across various activities 1.
- Citrulline Malate: Shown to reduce fatigue and increase time to fatigue, potentially benefiting endurance and recovery 1 2.
- Beta Alanine: Effective for high-intensity training lasting more than 45-60 seconds, helping to delay fatigue 1.
- Alpha GPC: Used to enhance focus and alertness, particularly in physically demanding or skill-based tasks 2.
Precautions and Considerations
- Behavioral Tools and Nutrition: emphasizes that behavioral tools (like adequate sleep and proper training routines) and good nutrition are foundational. Supplements should complement, not replace, these fundamentals 3.
- Recovery and Overuse: Some performance enhancers might impede recovery if not managed correctly. For example, stimulants can increase body temperature and potentially hinder performance and recovery if overused 4.
- Specific Populations: Certain supplements like sodium bicarbonate can help regulate pH levels and delay fatigue during intense training, beneficial in specific contexts 5.
Summary
While performance supplements can help, their benefits are often modest and context-dependent. Prioritizing a strong foundation of good sleep, nutrition, and training practices is critical for optimal performance. Always consider individual responses and potential side effects, and consult with healthcare or fitness professionals for personalized advice.
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