For those wishing to enrich their performance with natural agents that aren’t laced with harmful chemicals there is a variety of safe and effective sports supplements.
Beta-alanine is a type of protein made in the liver and is also found in foods like poultry and fish. Taking 3grms a day will facilitate high intensity effort with less fatigue. The benefits are best for exercise lasting less than 25 minutes.
Caffeine improves strength and endurance, increases speed and reduces reaction time.
Experts recommend about 300mg of caffeine, 1hr before exercise, the equivalent of 3-4 cups of brewed coffee.
Creatine already discussed in previous articles boosts lean muscle mass and enhances endurance, muscle strength and power. The optimal dose is about 6grms before exercise, the only caveat being the possible increase in cancer risk with regular consumption.
Nitrates found in beetroot juice, pomegranate extract, and green leafy vegetablesopen up blood vessels, increasing oxygen flow to the muscles. This increases exercise efficiency with less fatigue. It’s not only an endurance booster with research showing that nitrates have positive effects on resistance training providing more strength and power.
It is an acquired taste with a 70ml shot of beetroot juice, the equivalent of an expresso cup or a shot glass providing 300mg of beetroot, which studies indicate is the optimal dose, taken 2-3 hours before exercise.
Collagen peptides derived from beef, pork and fish sources enhance muscle size, increasing muscle strength and aid in recovery from high intensity exercise and resistance training.
Combining protein with resistance training helps to build muscle and reduce fat. Protein is also vital for muscle repair post strenuous exercise. Experts recommend 1.2 to 2.2 g or protein per kilogram of body weight per day to support muscle growth and repair.
