Consuming animal foods containing complete proteins—or a combination of plant-based foods with complementary proteins that together provide all EAAs—automatically increases consumption of BCAAs (see section on protein). This is also true of consuming protein powders made from complete proteins, especially whey, which has more leucine than either casein or soy [78]. Recent studies highlight that creatine supplementation, with doses ranging from 0.3 g per kg per day for 3 to 5 days or 20 g per day for 5 to 7 days without interruption, results in a rapid increase in intramuscular creatine, providing ergogenic advantages (122). Additionally, creatine supplements have been shown to accelerate recovery from injury and muscle damage (122, 123).
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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 quality of many studies is limited by their small samples and short durations, use of performance tests that do not simulate real-world conditions or are unreliable or irrelevant, and poor control of confounding variables [12]. Furthermore, the benefits and risks shown for the supplements might not apply to the supplement’s use to enhance types of physical performance not assessed in the studies. In most cases, additional research is needed to fully understand the efficacy and safety of particular ingredients. For any individual to physically perform at his or her best, a nutritionally adequate diet and sufficient hydration are critical. The Dietary Guidelines for Americans [10] recommend such an eating plan for everyone.
Timing and Meal Strategies for Optimal Recovery
The amount, timing, and type of protein intake all affect the extent to which muscles remodel after training. It’s crucial to emphasize that protein is not the primary source of fuel for athletes (25). Dietitians need to consider various sport-specific factors when evaluating an athlete’s nutrition requirements and objectives. These factors include rules, arena size, competition timing, match frequency, and season length, which comprises macrocycles such as preseason, competition season, and off-season. Moreover, the physical attributes and position-specific responsibilities within the sport significantly impact the dietary requirements of athletes. For instance, rugby union forwards may require greater weight and strength compared to leaner and faster backs (8).
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Additionally, the protein intake recommendations for the general population are too low for an athletic population. Athletes should aim for between 1.2 to 2.3 grams of protein per kilogram of body weight per day (g/kg/day). She suggests first meeting protein intake requirements with food, and supplement if needed to facilitate muscle mass growth with exercise training. Individualization emerges as a cornerstone in preventing disordered eating among athletes. Recognizing diverse goals, body compositions, metabolic rates, and dietary preferences is essential.
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If FDA finds a supplement to be unsafe, it may remove the product from the market or ask the manufacturer to voluntarily recall the product. FDA and the Federal Trade Commission (FTC) may also take regulatory actions against manufacturers that make unsubstantiated physical-performance or other claims about their products. Ephedra (also known as ma huang), a plant native to China, contains ephedrine alkaloids, which are stimulant compounds; the primary alkaloid is ephedrine [206]. In the 1990s, ephedra—frequently combined with caffeine—was a popular ingredient in dietary supplements sold to enhance exercise and athletic performance and to promote weight loss. There is general agreement that HMB helps speed up recovery from exercise of sufficient amount and intensity to induce skeletal muscle damage [63,65].
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The best workout app CFPCGP projects are to be designed to require a one-time contribution of Federal assistance to become self-sustaining and meet short- and long-term goals. Applicants are required to address two or more of the CFPCGP goals that best fit the plan or project being proposed to ensure a comprehensive and sustainable approach to resolving food and nutrition security and hunger. Workouts, structured programs, training and nutrition guides, recipes – it has it all. This is my daily go-to, whether for working out, eating well, or learning something new.” Your daily source for easy-to-cook healthy recipes, made for busy people who care about fitness, energy, and time.
- Proper dietary strategies accelerate muscle repair, restore glycogen, modulate inflammation, and support immune function—all of which shorten downtime and improve training quality.
- Pharmacists and physicians, please note that ASPEN will upload earned CE credit into the appropriate system within the required timeframe.
- The review specifically included studies of an experimental nature, comprising randomized controlled trials, observational studies, case studies, and case reports conducted within groups of elite or semi-elite athletes.
- Depending on the study (and therefore participants’ age, fitness level, and use of other supplements as well as the nature and duration of the exercise), extra arginine might either reduce HGH secretion [34] or raise HGH and IGF-1 secretion [35].
- Conversely, to prevent gastrointestinal discomfort, it’s recommended to avoid fiber consumption 2-3 h before engaging in physical activity (67, 190, 191).
- Notably, a study demonstrated that introducing a preload at 0.3 g/kg body weight and a post-maintenance protocol at 0.1 g/kg body weight after a vigorous eccentric resistance training session in young men led to reduced muscle damage and strength loss (124).
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Strength
These studies typically examined the endurance performance and VO2max of participants engaged in aerobic activities, such as running or cycling trials, who received either quercetin (most often 1,000 mg/day) or placebo for 1 to 8 weeks [170, ]. Quercetin is a polyphenolic flavonol that is naturally present in a variety of fruits (such as apples), vegetables (such as onions), and beverages (such as wine and, especially, tea). An analysis of NHANES 1999–2002 data found that estimated daily total flavonol (including quercetin) consumption by adults averaged about 13 mg/day [169]. The mechanisms by which quercetin might enhance exercise and athletic performance when taken in much larger amounts are not known, but many have been hypothesized. For example, quercetin might increase the number of mitochondria in muscle, reduce oxidative stress, decrease inflammation, and improve endothelial function (blood flow) [170,171]. Adequate protein in the diet is required to provide the EAAs necessary for muscle-protein synthesis and to minimize muscle-protein breakdown.
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Recommendation of protein intake based on the healthy athlete in different types of exercise and goals. The best meals or snacks to eat after a workout typically include a combination of proteins, unsaturated fats, and carbohydrates. A 2025 meta-analysis of previous research concluded that there may not be a significant difference in strength or lean body mass between eating protein soon before or soon after a workout. For advice tailored to your activity levels, consider working with a registered dietitian who specializes in sports nutrition. After your workout, your body replenishes glycogen stores and regrows those muscle proteins. Eating the right nutrients soon after being active can help your body do so more effectively.