Dietary Supplements for Exercise and Athletic Performance

November 18, 2022

Proper hydration and an appropriate diet are essential for people who exercise regularly and want to achieve optimal athletic performance. 

However, if you’re seeking increased physical resistance and to work out harder, you might also consider boosting your overall strength by adding some dietary supplements to your diet. 

Enhancing your athletic performance requires a lot of discipline and the correct use of  supplements that can increase your chances of becoming a better athlete. 

Here are the best dietary supplements for exercise and athletic performance that will change your sporting life. 

  • Arginine 

Arginine is an amino acid that helps the body create muscle mass. This compound is found in protein-rich foods such as eggs, poultry, fish, meat, and dairy products. 

Arginine supplements promote increased physical strength and help our bodies to turn proteins into lean muscles. The recommended daily intake of arginine is 9g for people exposed to hard workouts while only 4g per day for the ones who prefer lighter training. 

  • Beetroot and Beet Juice 

Beetroot juice is an excellent source of a chemical called nitrate. When consumed, nitrate turns into nitric oxide in our bodies. Why is nitric oxide important for athletic performance? 

This compound expands the blood vessels and delivers more nutrients and oxygen to the muscles. Working muscles need more fuel to endure and grow, so beetroot and beet juice supplements help the entire process. A glass of beet juice before working out might increase athletic and aerobic performance.

  • Beta-alanine 

Beta-alanine is an amino acid extracted from fish, meat, and poultry. Its role is to increase carnosine levels in our bodies, which is the protein-building block in all of our muscles, and it also prevents lactic acid buildup. 

Depending on the individual's diet, we usually consume about 1g of Beta-alanine through food. However, for athletic purposes one gram is not enough, therefore, there are a variety of Beta-alanine dietary supplements that could help muscle gain. 

Consulting a nutritionist would be a great idea before starting a supplement regime on your own. 

  • Branched-Chain Amino Acids (BCAAs)

This group of energy-boosting chain acids consists of isoleucine, valine, and leucine. Naturally occurring in meat, poultry, fish, and milk, these amino acids are proven to increase endurance during exercise. A protein-rich diet provides around 20g of BCAAs per day. 

However, this amount can be doubled with dietary supplements to achieve better athletic performance. Consuming up to 20g of BCAAs per day is considered safe for hard-working athletes, according to the Office of Dietary Supplements. 

  • Citrulline 

Citrulline is another amino acid essential for proper muscle development and recovery. Our bodies convert citrulline into nitric acid, essential for expanding the blood vessels and delivering oxygen and nutrients to the tissues. 

Working muscles with sufficient oxygen remove waste material from the body, preventing muscle fatigue. Our muscle mass increases when fueled properly, so citrulline supplement might be the next best working out ally for you. 

  • Creatine 

Creatine is one of the key compounds that provides muscles with strength when they need to perform extremely difficult exercises. Our bodies produce approximately 1g of creatine per day. Additionally, we consume creatine through meat and omega fatty-rich diets. 

Boosting athletic performance is even easier when adding creatine dietary supplements. Nevertheless, consult your trainer and nutrition professional to determine the correct creatine amounts your body requires. 

  • Glutamine 

Glutamine is the most abundant amino acid in our bodies, and we also get it from meat, poultry, and eggs. 

Through food, the average American only gets 3-6g of glutamine per day, while our working muscles need up to 28g of glutamine supplements per day. 

Glutamine is a protein-building block, and professional athletes need it for muscle formation and strength. Taking high amounts of glutamine supplements is only recommended for two weeks, and then take a break. 

Depending on the training level, each individual needs a different amount of glutamine supplements, so consult your trainer and nutrition expert for the recommended daily glutamine intake for your specific needs. 

  • Iron 

Iron is a mineral that our bodies need to function properly. Transporting oxygen to muscles and tissues, iron plays a vital role in our athletic performance and muscle formation. Iron deficiency can result in fatigue and nausea. 

Athletes and vegans need higher iron intake than the regular 18mg for women and 8mg for men per day. Up to 45 mg of iron supplements per day is considered safe for exercising adults. If you don't get enough iron from your diet, then you might as well consider taking some supplements. 

  • Protein 

Protein is the base for building muscle. It helps build, repair, and maintain muscles after an intense workout. Proteins are found in meat, poultry, fish, dairy products, some grains, and legumes. 

Diets rich in these foods provide a sufficient amount of essential amino acids, the protein-building blocks that athletes need more than anyone else. 

While our bodies produce non-essential amino acids themselves, those are not enough to create lean muscle, so well-balanced protein intake is more than necessary, especially when working out. 

The recommended amount of protein intake for working out adults is 0.4g per one pound of body weight. Consuming all the necessary protein through your food is the most recommendable option. But, if you are on a restrictive vegan diet and you're aiming for high athletic goals, protein supplements are a must. 

Final Word 

If you're opting for higher athletic results or leaning towards the competitive edge as a professional athlete, then an adequate diet and dietary supplements are the key to your success. 

Enhance your performance and increase your strength by carefully choosing your exercise booster. Transform your body and create muscle mass while enduring long and exhausting training. 

Focus all your energy on optimizing your strength and achieving maximum results by adding these champion-worthy supplements to your diet.