Exercise and Sport Science, Nova Southeastern University, Davie, FL 33328, USA.
Exercise and Sport Science, Keiser University, West Palm Beach, FL 33309, USA.
Nutrients. 2024 Sep 26;16(19):3247. doi: 10.3390/nu16193247.
Sports supplements have become popular among fitness enthusiasts for enhancing the adaptive response to exercise. This review analyzes five of the most effective ergogenic aids: creatine, beta-alanine, nitrates, caffeine, and protein. We conducted a narrative review of the literature with a focus on the sport supplements with the most robust evidence for efficacy and safety. 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. In summary, creatine, beta-alanine, nitrates, caffeine, and protein are the best ergogenic aids, with strong evidence supporting their efficacy and safety.
运动补剂在健身爱好者中越来越受欢迎，因为它们可以增强运动的适应能力。本文分析了五种最有效的增强运动表现的补剂：肌酸、β-丙氨酸、硝酸盐、咖啡因和蛋白质。我们对文献进行了叙述性综述，重点关注那些具有最强功效和安全性证据的运动补剂。肌酸是研究最多的增强运动表现的补剂之一，它可以增加骨骼肌中的磷酸肌酸储备，从而提高短跑和举重等高强度运动中的 ATP 生成。研究表明，肌酸补充可以增加骨骼肌质量、力量/功率和肌肉耐力。典型的剂量是每天 3-5 克，长期使用是安全的。β-丙氨酸与氨基酸组氨酸结合，可以提高肌肉中的肌肽水平，作为骨骼肌中的缓冲剂，通过中和氢离子来延迟高强度运动中的疲劳。个体通常每天分几次服用 2-6 克以最小化感觉异常。研究表明，在持续 1-4 分钟的活动中，运动表现有显著提高。硝酸盐存在于甜菜根汁中，可以通过增加肌肉的氧气输送、提高耐力和减少运动中的氧气消耗来增强有氧运动表现。推荐剂量约为 500 毫克，在运动前 2-3 小时服用。咖啡因是一种中枢神经系统兴奋剂，可以减轻疼痛感知，同时增强注意力和警觉性。有效剂量范围为每公斤体重 3 至 6 毫克，通常在运动前一小时摄入。蛋白质补充可以支持肌肉修复、生长和恢复，尤其是在抗阻训练后。运动训练的男性和女性的推荐摄入量因具体目标而异。总之，肌酸、β-丙氨酸、硝酸盐、咖啡因和蛋白质是最好的增强运动表现的补剂，它们的功效和安全性有很强的证据支持。
