You may be strict about a clean diet and disciplined about your workouts but still not getting the results you’re after. That’s where sports performance supplements come in! Check out these two supplements for athletes that could help you take your workout to the next level.
Branched-Chain Amino Acids (BCAAs)
Branched-chain amino acids or BCAAs are essential amino acids that the body needs to make protein. Our bodies can’t make essential amino acids on their own, so we must get them from our diet.
Benefits of BCAA supplementation include improved endurance and reduced exercise fatigue.
A 2019 analysis of studies on the effect of BCAAs and delayed-onset muscle soreness (or DOMS) found that BCAA supplementation did in fact reduce DOMS—meaning fewer workouts missed due to exercise-induced aches and pains.
Another study found not only did BCAAs help with muscle recovery, they also have an immune-boosting effect.
Take 4 capsules per day before or after a workout.
This is a naturally occurring non-essential amino acid (meaning it can be made by the body) that is needed to produce carnosine, which is important for muscle function and development. Supplementing with beta-alanine helps keep muscle fibers in the pH range necessary for optimal performance, which you’ll see in both your strength and endurance workouts. Another benefit of beta-alanine supplementation is reduction in lactic acid burn.
Results from a double-blind study published in the International Journal of Sport Nutrition and Exercise Metabolism found that male athletes who received a beta-alanine supplement for 5 weeks had improved performance on multiple levels that was not seen in the placebo group.
Add 1 teaspoon to your favorite beverage up to two times per day.