The nine most effective supplements not only for strength athletes

The supplement market expands with new products year after year, and it can be difficult for beginners in particular to know which supplements are really worth investing in. It's true that not all products on offer are truly effective and many are overrated in their effect. Let's take a look together at the top of the pyramid of functional supplements. Why do we say the top? Because of course there are many more functional supplements and to list them all would take a long article. Other supplements have their place in an athlete's diet too, so you don't have to neglect them if you're enjoying their effects but they're not named in the list. Enough talk, let's dive into the top nine most effective supplements!

Article Content:

• Multivitamin
• Omega-3 fatty acids
• Vitamin D
• Whey protein
• Glutamine
• Creatine
• Citrulline
• Caffeine
• Beta-alanine

Multivitamin

Regardless of whether you are an active athlete or not, a quality multivitamin should be a supplement that we should all take, and especially on a regular basis, because a multivitamin is one of the most important supplements ever for promoting health and thus athletic performance. Even though you may tell yourself that you eat varied and sufficient meals, that you don't need any such supplement at all, in reality this is not true, because even with a more balanced diet 99% of us fail to meet the required levels of vitamins and minerals.

Certain nutrients are particularly important for athletes and a deficiency can significantly affect your health. B vitamins, for example, are responsible for providing energy to cells, and vitamin C provides antioxidants that can help fight free radicals, boost the immune system and promote muscle recovery. Of course, there are many more key vitamins and minerals.

A quality multivitamin is a supplement whose selection should not be underestimated. In fact, it is important to look at the content and amount of functional substances, the forms used and also the interaction between the vitamins and minerals used.

Omega-3 fatty acids

Omega-3 fatty acids are another "must have" supplement. Omega-3s are a type of fat that is very beneficial to heart health and health in general, as they also affect cholesterol levels, have a positive effect on immunity and also reduce inflammation in the body. Omega-3 fatty acids can be particularly beneficial as a healing aid. We find research that suggests that the anti-inflammatory effects of omega-3 fatty acids may help prevent injuries in elite athletes and recreational athletes alike. We have also covered omega-3 fatty acids in a separate article where you can read more effects.

Oily fish, such as salmon and tuna, are great natural sources of omega-3 fatty acids, but fish oil is also available in supplement form and is a quick and convenient way to get the necessary daily intake of these beneficial fats. If you're vegan, you can already find supplements containing omega-3s, such as seaweed oil, which is rich in omega-3s.

Vitamin D

With some sources estimating that up to a staggering 50 percent of the population is deficient in this extremely important vitamin, it's really important to supplement regularly. Vitamin D is found in several food sources, but the best source is the sun, so it is synthesized by the skin, but older adults and people who are overweight, have darker skin, or don't spend as much time in the sun are at even higher risk of deficiency. Similarly, it should be a regular part of our supplementation over the winter, when the strength of the sun is not as strong and we don't spend the necessary time in it.

Vitamin D is not only important for bone health because it promotes calcium absorption, but it is also involved in many other processes in the body. For example, it is important for heart health, boosts immunity, affects mood, reduces the risk of developing diabetes and has a positive effect on sports performance. We've devoted an entire article to vitamin D as well, so you'll already know that the best form of D3 for supplementation.

Whey protein

Whey protein is undoubtedly one of the most popular and effective dietary supplements for athletes and taking it after training, or at any time of the day for a snack for example, can help stimulate muscle synthesis and take your training routine to the next level. Plus, whey protein is a very easy way to get that much needed protein if you can't get enough of it in a day through diet alone. A fast-digesting protein like whey protein is especially optimal after a workout because it can speed up muscle recovery processes while helping them adapt to the training load.

We can also find studies that have concluded that whey protein can maximize muscle growth and improve body composition by increasing non-fat body mass. Provided, of course, that it is properly combined with strength training and a properly adjusted diet. Optimal protein intake is also essential for proper immune system function. Not sure how to choose the right protein that is right for you? Check here.

Glutamine

Glutamine is an incredibly important amino acid, and not for nothing does it deserve pride of place among the best supplements for athletes. Multiple studies have shown that it supports recovery processes and also has a significant effect for boosting the immune system. When it comes to strength training, glutamine supplementation offers the benefit of faster recovery and a reduction in muscle soreness induced by training. Glutamine accelerates the removal of excess ammonia that can accumulate during intense exercise, helping to regulate the acid-base balance in the body. Moreover, if we take into account its positive effects on the immune system, which is very susceptible in the post-workout period, glutamine becomes a supplement of really high importance.

Of course, glutamine offers many more benefits - it has a positive effect on the intestinal biome, positively influences nitrogen balance, provides regulation of acid-base balance in the kidneys, can help improve sleep quality, improves creatine absorption, promotes protein synthesis and we could go on and on.

Creatine

Creatine is one of the most tested supplements ever. Thus, we can find many studies that demonstrate its multiple effects, so we can be truly 100% sure of its functionality. Creatine is very important in the formation of ATP - a substance that is a fast source for energy production. Creatine supplementation increases the availability of creatine and phosphocreatine (PCr) in the muscle and helps to maintain energy during high-intensity, high-load exercises such as strength training, crossfit or weightlifting. In addition, increasing the availability of PCr can help speed recovery. Creatine supplementation appears to help increase the quality of strength training over the long term, increasing your performance and endurance by as much as 5 - 15%.

Creatine also increases the water content of muscle cells, which increases the volume of muscle fibers. Creatine is a very safe supplement and thanks to numerous studies we know that even long-term supplementation does not cause negative side effects. Creatine is therefore an effective supplement for building muscle mass, increasing strength and promoting performance, improving glucose utilization and having a positive effect on the cardiovascular system.

Citrulline

Citrulline malate was originally marketed as an anti-fatigue supplement. It was even prescribed sometime in the 60's and 70's to treat mental and physical fatigue in patients after surgery. Not too long ago, citrulline became popular for its dazzling performance enhancing effects. Citrulline is an essential part of the urea cycle that helps the body get rid of harmful substances. The urea cycle specifically removes the compound ammonia from the body, a compound known to cause fatigue. It also has the effect of widening the arteries and veins, which is technically called vasodilation, and this process is associated with higher blood flow.

Citrulline is also a by-product of the conversion of the amino acid arginine to nitric oxide (NO). Citrulline is therefore a precursor of arginine. Higher citrulline intake, as shown in several studies, increases the amount of arginine in the blood, leading to increased nitric oxide production, even more significantly than with arginine supplementation alone. Citrulline has a very positive effect on performance enhancement, not only because it tends to delay fatigue, but it also improves protein synthesis, amino acid synthesis, and even creatine synthesis during exercise.

In addition to its positive effect on performance, citrulline also stimulates testosterone and growth hormone production. Furthermore, it has positive effects on recovery and reduces muscle soreness caused by heavy training. As already mentioned, citrulline increases the production of nitric oxide, thus providing a greater supply of oxygen to the muscles. To make matters worse, citrulline also has a positive effect on the quality of sex life.

Caffeine

Caffeine is one of the most widely used stimulants in the world, perhaps even the most common one altogether. Caffeine has been popular for quite a few years and not for nothing. If you are a coffee lover, then rejoice. Caffeine is a substance with absolutely amazing effects, not only does it stimulate brain activity and provide energy, but also when used correctly it can improve performance in the gym, endurance, can help burn fat faster, and can even help with recovery! There are many myths and half-truths about coffee and caffeine. However, heaps of research and studies confirm its safety and efficacy, some even proving the health benefits of caffeine consumption, such as preventing diabetes, Parkinson's disease and other serious illnesses, as long as it is taken in reasonable doses, of course.

But be warned, caffeine, perhaps more than any other supplement, is a very good servant but a very bad master, and we should not overdo it, if only because the body can adapt very quickly to its intake, and if you want to continue to benefit from its effects, you must only increase the dose. That's why it's very advisable to be really careful and smart with caffeine.

Beta-alanine

Beta-alanine is a non-essential amino acid that deserves more attention in strength athletes. It is known for the unpleasant, but harmless, itching sensation that its consumption induces. Beta-alanine can provide many benefits due to its unique chemical properties that need to be properly understood. Beta-alanine is a neurotransmitter and together with histidine forms muscle carnosine, which is a very powerful antioxidant. Beta-alanine supplementation can increase muscle carnosine concentrations by up to 58% in 4 weeks of use and up to 80% in 10 weeks, according to studies.

The main function of carnosine is to reduce the amount of lactic acid during training while preventing a drop in blood pH levels. When the pH level drops, the release of calcium in muscle cells is disrupted. Calcium plays a vital role in the process of muscle contraction, so if calcium release is restricted in this way, proper contraction does not occur, resulting in a decrease in muscle function. The drop in pH during exercise also reduces the activity of enzymes that are important for energy production.

Carnosine can prolong muscle work and therefore promote short-term performance. In fact, carnosine can prevent acidosis by acting as a "buffering agent" that rids the body of hydrogen ions, thus preventing an unwanted drop in blood pH, and as a result, you don't tire as quickly. Simply put, carnosine neutralizes the acidic hydrogen ions, which will prevent a drop in blood pH. And, as mentioned above, beta-alanine is key to the synthesis of carnosine, which prevents metabolic acidosis and allows you to train at the same intensity for longer periods of time. In practice, this means you'll be able to do a few extra reps. Beta-alanine therefore increases physical performance, it can further help with muscle growth and simultaneous fat loss, it can increase strength, and even endurance performance.

What to look out for when buying supplements?

Although it may seem illogical, all supplements are not created equal. Unfortunately, there are still many companies that use low-quality, cheaper ingredients in the manufacture of their products, or add all sorts of additives and other ingredients to the contents that are not particularly beneficial. So how do you know if the products you are buying really meet the highest possible standard of quality that you deserve?

Always buy supplements only from reliable and verified sellers. Choose a brand that you have had good experiences with, or is well known in the market and has built up an imaginary brand of quality. Before buying a product, take a good look at the ingredients and if you find ingredients that don't belong in it or that you don't know, choose another product instead. It is not a bad idea to broaden your horizons once in a while and read some studies on supplements and other functional substances. When it comes to supplements, don't go by the motto that the most expensive = the best quality, but at the same time don't rely on "the cheapest supplements are enough for your recreational exercise". Don't be afraid to be discerning and look for the right one. There are many quality supplements out there that won't break the bank while still meeting the requirements of a high quality product.

What to take away from the article?

It is true that there are many more functional supplements, but we have not presented the top of this pyramid, supplements whose effects are confirmed by multiple studies. The ranking also varies slightly depending on the sport you are involved in, for example, for endurance athletes, BCAAs could definitely not be missing among the top. Of course, the effectiveness of supplements is maximally dependent on a properly constructed diet, appropriate training and they should serve as helpers on the way to your goal, not be its cornerstones.

Both elite and recreational athletes can benefit from the effects of supplements, you just need to know how they work and how to use them properly. They can help with building muscle mass, fulfilling the necessary intake of micro nutrients, they can help with recovery, boost the immune system, support fat burning and last but not least, strongly support performance. It's important to note that none of the supplements work on their own and you should always look at supplements as a piece of the puzzle, which together with a good quality and balanced solid diet, training, rest and stress minimization, go hand in hand and only by their combined action can you achieve the set goal.

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