Physical performance is a common goal among recreational and elite athletes, and an area with a large volume of commercial information that is often oversized; the reality is that a modest number of nutritional and supplement interven… Read more.
46 factores con evidencia, ordenados de mayor a menor efectividad. Información, no consejo médico.
⏱ 3 min read
Physical performance is a common goal among recreational and elite athletes, and an area where there is a large volume of commercial information that is often exaggerated; the reality is that a modest number of nutritional and supplement interventions have solid scientific support for improving performance in specific disciplines, while most popular "enhancers" have marginal or no effects when rigorously evaluated.
Before thinking about supplements, the structural pillars:
Adequate calorie intake: chronic energy deficit (RED-S, Relative Energy Deficiency in Sport) compromises performance, hormonal health, bone health, and recovery. Eating enough is critical.
Protein intake: 1.6-2.2 g/kg/day for strength/endurance athletes, distributed over 4-5 meals throughout the day with 25-40 g per meal.
Adequate hydration: losses of 2% of body weight through dehydration significantly reduce performance.
Carbohydrate intake: especially important in endurance sports (5-10 g/kg/day depending on volume and intensity).
Sleep: the most undervalued predictor of performance; 7-9 hours with consistent timing.
Training periodization: progressive loads with adequate recovery.
(Recognized by the IOC and the International Society of Sports Nutrition)
Creatine monohydrate (3-5 g/day): the ergogenic supplement with the best support of all. It improves strength, power, muscle mass, and recovery in strength/explosive sports; also cognitive benefits and possibly longevity benefits. An initial loading phase is optional (20 g/day for 5-7 days), or continuous use at maintenance doses.
Caffeine (3-6 mg/kg, 30-60 min before): improves performance in practically all disciplines. Well-established ergogenic effect.
Beta-alanine (3-6 g/day for several weeks): improves performance in efforts of 1-4 minutes (middle-distance running, combat sports, track cycling) by increasing muscle carnosine.
Sodium bicarbonate (0.3 g/kg, 60-180 min before): improves performance in lactic anaerobic efforts.
Dietary nitrates (beetroot juice, 5-8 mmol): improves endurance performance and reduces the O₂ cost of exercise.
Post-workout whey protein: maximizes muscle protein synthesis when fast intake is needed.
Nighttime casein: sustains protein synthesis during sleep.
HMB (3 g/day): preservation of muscle mass during a calorie deficit or immobilization; modest effects in trained people.
Citrulline (6-8 g/day): improves vasodilation and performance; more efficient than oral arginine.
Glutamine: only in extreme training loads with post-exercise immune suppression.
Ashwagandha, rhodiola, eleuthero: adaptogens for managing training stress.
Despite the marketing, the evidence is weak or nonexistent for BCAAs (in people with adequate protein intake), tribulus, D-aspartic acid (in people with normal testosterone), glutamine (at normal training loads), and many "thermogenic fat burners," "natural hormone boosters," and "pre-workouts" with exotic blends.
Physical performance is built on well-structured training, adequate nutrition (calories, protein, carbohydrates according to the sport, micronutrients), sufficient sleep, adequate recovery, and stress management. Supplements with support (creatine, caffeine, beta-alanine, bicarbonate, nitrates) provide modest but real improvements in specific disciplines. Most commercial products have marginal or no effects. Well-done training and solid nutrition produce the results; supplements are a complement, not the foundation.
⏱ 3 min read
Physical performance is a common goal among recreational and elite athletes, and an area where there is a large volume of commercial information that is often exaggerated; the reality is that a modest number of nutritional and supplement interventions have solid scientific support for improving performance in specific disciplines, while most popular "enhancers" have marginal or no effects when rigorously evaluated.
Before thinking about supplements, the structural pillars:
Adequate calorie intake: chronic energy deficit (RED-S, Relative Energy Deficiency in Sport) compromises performance, hormonal health, bone health, and recovery. Eating enough is critical.
Protein intake: 1.6-2.2 g/kg/day for strength/endurance athletes, distributed over 4-5 meals throughout the day with 25-40 g per meal.
Adequate hydration: losses of 2% of body weight through dehydration significantly reduce performance.
Carbohydrate intake: especially important in endurance sports (5-10 g/kg/day depending on volume and intensity).
Sleep: the most undervalued predictor of performance; 7-9 hours with consistent timing.
Training periodization: progressive loads with adequate recovery.
(Recognized by the IOC and the International Society of Sports Nutrition)
Creatine monohydrate (3-5 g/day): the ergogenic supplement with the best support of all. It improves strength, power, muscle mass, and recovery in strength/explosive sports; also cognitive benefits and possibly longevity benefits. An initial loading phase is optional (20 g/day for 5-7 days), or continuous use at maintenance doses.
Caffeine (3-6 mg/kg, 30-60 min before): improves performance in practically all disciplines. Well-established ergogenic effect.
Beta-alanine (3-6 g/day for several weeks): improves performance in efforts of 1-4 minutes (middle-distance running, combat sports, track cycling) by increasing muscle carnosine.
Sodium bicarbonate (0.3 g/kg, 60-180 min before): improves performance in lactic anaerobic efforts.
Dietary nitrates (beetroot juice, 5-8 mmol): improves endurance performance and reduces the O₂ cost of exercise.
Post-workout whey protein: maximizes muscle protein synthesis when fast intake is needed.
Nighttime casein: sustains protein synthesis during sleep.
HMB (3 g/day): preservation of muscle mass during a calorie deficit or immobilization; modest effects in trained people.
Citrulline (6-8 g/day): improves vasodilation and performance; more efficient than oral arginine.
Glutamine: only in extreme training loads with post-exercise immune suppression.
Ashwagandha, rhodiola, eleuthero: adaptogens for managing training stress.
Despite the marketing, the evidence is weak or nonexistent for BCAAs (in people with adequate protein intake), tribulus, D-aspartic acid (in people with normal testosterone), glutamine (at normal training loads), and many "thermogenic fat burners," "natural hormone boosters," and "pre-workouts" with exotic blends.
Physical performance is built on well-structured training, adequate nutrition (calories, protein, carbohydrates according to the sport, micronutrients), sufficient sleep, adequate recovery, and stress management. Supplements with support (creatine, caffeine, beta-alanine, bicarbonate, nitrates) provide modest but real improvements in specific disciplines. Most commercial products have marginal or no effects. Well-done training and solid nutrition produce the results; supplements are a complement, not the foundation.