Many of these products contain numerous ingredients in varied combinations and amounts. Among the more common ingredients are amino acids, protein, creatine, and caffeine. According to one estimate, retail sales of the category of sports nutrition supplements totaled $5.67 billion in 2016, or 13.8% of $41.16 billion total sales for dietary supplements and related nutrition products for that year [3]. This fact sheet provides an overview of selected ingredients in dietary supplements designed or claimed to enhance exercise and athletic performance.
Studies have not identified any safety concerns with the consumption of beetroot juice in moderate amounts (about 2 cups/day) for several weeks. The amount of nitrate that this amount of juice provides is less than half the total nitrate consumption from a diet rich in vegetables and fruits [49]. Although not a safety concern, beetroot consumption can color the urine pink or red due to the excretion of red pigments in the beets [50]. Globally, weight remains a leading health concern, with nearly 1 in 2 consumers citing weight management as a key physical health issue.
- Personal trainers usually offer nutrition coaching, not medical nutrition therapy.
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- In addition, much of the research on these supplements involves young adults (more often male than female) and not adolescents who may also use them against the advice of pediatric and high-school professional associations [7,15].
- The theory behind this approach suggests potential benefits for prolonged exercise performance while preserving glycogen stores (81).
- Unlike other EAAs, the BCAAs can be metabolized by mitochondria in skeletal muscle to provide energy during exercise [74,75].
- Many athletes find this amount of sodium bicarbonate powder dissolved in fluid to be unpalatably salty [180].
Caffeine
A lot of personal trainers in NYC now offer full-on diet and nutrition services alongside their training sessions. Changing your body weight to improve performance must be done safely, or it may do more harm than good. Keeping your body weight too low, losing weight too quickly, or preventing weight gain in an unnatural way can have negative health effects. This fact sheet by the National Institutes of Health (NIH) Office of Dietary Supplements (ODS) provides information that should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.
3.1. The recommended daily intake of protein
This is likely a good idea for most people, as the potential benefits of supplementing with a multivitamin outweigh the risks. During an intense training session, athletes should consume 6–8 oz of fluid every 15 minutes to maintain a good fluid balance. To help avoid dehydration, it’s best to be proactive and drink at least 16 ounces (oz) (0.5 liters [L]) within 2 hours before an intense training session or competition. In particular, omega-3 fatty acids possess anti-inflammatory properties that have been shown to help athletes recover from intense training. Fats are unique because they provide 9 calories per gram, whereas protein and carbs provide 4 calories per gram.
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Therefore, athletes should seek reliable and certified sources for nutritional information, as this contributes to their understanding of nutrition (13, 14). A strategic approach to enhancing nutritional awareness among athletes involves the implementation of nutrition education programs (15, 16), including individual nutrition counseling, group workshops, or online educational materials (17–19). The major companies providing this certification service are NSF (nsf.org) through its Certified for Sport program, Informed-Choice (informed-choice.org), and the Banned Substances Control Group (bscg.org). The products that meet the requirements of these companies may carry the certifier’s official logo and are listed on the certifier’s website. Numerous small studies have assessed quercetin in supplemental form as a potential ergogenic aid in young adult, mostly male, participants.
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Several studies have found that supplemental creatine monohydrate, when used for a strength-training program, can lead to a 1–2 kg increase in total body weight in a month [73]. Many studies have shown that caffeine might enhance performance in athletes when they ingest about 2–6 mg/kg body weight before exercise by improving endurance, strength, and power in high-intensity team sports activities [13,85,89,90]. For an individual weighing 154 pounds (70 kg), this dose is equivalent to 210–420 mg caffeine. Taking more, however, is unlikely to improve performance further and increases the risk of side effects.
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Short-term Panax ginseng use appears to be safe; the most commonly reported adverse effects include headache, sleep disturbances, and gastrointestinal disorders [136]. The studies cited above reported no adverse effects, although other reports of clinical trials have listed workout app reviews insomnia as a rare side effect [138]. The several small studies of athletes described in the previous paragraph who took betaine supplements for up to several weeks found no side effects or safety concerns.
Significantly, population-specific factors like body mass and sex seem to have negligible effects, and the reproducibility of the hydration index model is reported to be robust (105). Fluid balance is fundamental for athletes, as hypohydration, which occurs when body water levels are lower than normal due to excessive sweating during exercise or diarrhea, can have life-threatening consequences and negatively impact performance (95). On the other hand, during endurance exercise, increased consumption of mostly sodium-poor or sodium-free liquids, such as water, can lead to hyponatremia (96). Excessive fluid consumption causes fluid retention in the body, resulting in dilutional hyponatremia (97). Athletes should be aware that the body can lose fluids in various ways through sweating as a natural result of prolonged exercise, urination, and other factors such as temperature and humidity (98). While the suggestion of increasing dietary fat intake has been made for a positive impact on the utilization of substrates, the prevailing consensus discourages high-fat diets due to their adverse effects on performance.
7.2. Caffeine
Although exercise and fitness remain the top methods for managing weight and achieving weight loss goals, GLP-1-based weight loss is increasing. According to Innova’s consumer research, GLP-1 usage increased from 10% of US consumers in 2024 to 18% in 2025. Additionally, due to reduced caloric intake, nutrient-dense products are in high demand. After GLP-1 use, US consumers are increasing protein, vitamins, and fiber consumption. Therefore, diet remains fundamental to achieving weight goals, and brands can capitalize on this by introducing GLP-1-friendly claims for their products and targeting consumers interested in weight loss.
Choosing a Sensible Approach to Enhance Exercise and Athletic Performance
Maintaining a healthy and well-balanced diet is of paramount importance for athletes and active individuals to optimize performance and overall well-being. The athlete nutrition guidelines under scrutiny in this manuscript play a pivotal role in guiding individuals to arrange their diet according to established recommendations. These guidelines not only serve the athletes themselves but also provide invaluable assistance to sports nutrition specialists in their work.
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Even if the resulting benefits are seemingly minor, this aspect becomes a pertinent factor, particularly for competitive athletes who are dedicated to optimizing their performance. Comprehensive training and maintaining a sufficient daily protein intake are crucial for achieving strength and hypertrophy. However, beyond these foundational aspects, there are potential advantages to carefully considering the timing of protein consumption, especially immediately after exercising. The positive impacts on net protein balance and glycogen synthesis underscore the significant benefits of ingesting protein in the post-training period. After engaging in physical activity, individuals commonly experience a temporary surge. During this phase, there is an increase in fatigue, muscle soreness, and a decline in performance.
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However, two randomized clinical trials found no performance benefits from androstenedione supplements. In one study, 10 healthy young men (age 19–29 years) took a single 100-mg dose of androstenedione. Another 20 were randomized to receive either 300 mg/day androstenedione or a placebo for 6 of 8 weeks while undergoing resistance-training and muscle-strengthening exercises [199]. The short-term or longer term use of the supplement did not affect serum testosterone concentrations, nor did it produce any significantly greater gains in resistance-training performance, muscle strength, or lean body mass.
Objective metrics include body-mass trends, performance outputs (time-trial power, sprint times), laboratory markers (ferritin, vitamin D, CK), and field physiological measures (heart-rate variability). When progress stalls despite adherence to evidence-based nutrition plans, or when symptoms such as persistent fatigue, frequent illness, unexplained performance decline, or recurrent injuries emerge, timely consultation is warranted. Enhancing the quality of care for individuals requiring nutritional requires comprehensive training and education of their caregivers. While all healthcare professionals share this responsibility nurses play a pivotal role as the primary providers of this care for 24 hours a day. The Nightingale Trust has developed a gold standard nutrition nursing course that addresses practical skills, troubleshooting strategies, and pertinent professional issues. The recommended timeframe for pre-exercise nutrition typically extends to the hour leading up to a training session, although some research has investigated the impact of consuming nutrients up to 4 h before engaging in physical activity (162).