The impact of dietary supplements on health and athletic performance.
Pro Research Analysisby 
Searched over 200M research papers
Consensus Meter
The Impact of Dietary Supplements on Health and Athletic Performance
Introduction to Dietary Supplements in Sports
Dietary supplements are widely used by athletes to enhance performance, support intense training regimens, and improve overall health. The use of these supplements ranges from managing micronutrient deficiencies to providing convenient forms of energy and macronutrients, and offering direct or indirect benefits to performance . However, the efficacy and safety of many supplements are often debated, and their impact can vary widely among individuals due to factors such as genetics, microbiome, and habitual diet .
Common Dietary Supplements and Their Effects
Caffeine and Creatine
Caffeine and creatine are among the most researched and commonly used supplements in sports. Caffeine, in doses between 3 and 6 mg/kg of body mass, has been shown to improve jump height and sprint ability, particularly in female soccer players. Creatine supplementation can enhance sprint performance, agility, and jump performance, especially in female athletes . Both supplements have strong evidence supporting their benefits in high-intensity and power-based sports .
Protein and Carbohydrate-Electrolyte Beverages
Protein supplementation is beneficial for improving sprint and jump performance between matches, particularly when dietary protein intake is insufficient. Carbohydrate-electrolyte beverages are useful for maintaining carbohydrate intake during training and match days, although they do not independently enhance athletic performance.
Nitrate-Rich Beetroot Juice and Tart Cherry Juice
Nitrate-rich beetroot juice can help attenuate performance decline in the days following matches, while tart cherry juice may aid in maintaining performance after matches that cause significant muscle damage. These supplements are valued for their potential to support recovery and reduce exercise-induced muscle damage .
Beta-Alanine and Branched-Chain Amino Acids (BCAAs)
Beta-alanine and BCAAs are used to mitigate fatigue and support endurance. Beta-alanine has shown some promise in improving multiple-sprint performance, although the evidence is not as strong as for caffeine and creatine. BCAAs are commonly used to reduce muscle soreness and support recovery, although their effectiveness in enhancing performance is less clear .
Health and Safety Considerations
While many dietary supplements can offer performance benefits, they also carry potential risks. The inadvertent ingestion of prohibited substances due to contamination is a significant concern, as it can lead to positive doping tests and harm an athlete's health and reputation . Therefore, a complete nutritional assessment and professional guidance are recommended before starting any supplement regimen .
Conclusion
Dietary supplements can play a role in enhancing athletic performance and supporting health and recovery in athletes. Supplements like caffeine, creatine, protein, and nitrate-rich beetroot juice have strong evidence supporting their benefits. However, the use of supplements should be carefully considered and personalized, taking into account individual responses and potential risks. Professional advice and thorough testing in training scenarios are essential to maximize benefits and minimize harm.
Sources and full results
Most relevant research papers on this topic