5 Proven Fitness Supplements Recommended by Experts (Part 2)
Following the two products we suggested in the previous section, let’s move on to the next products.
Caffeine
Caffeine is found in coffee, some beverages and some supplements. Besides giving you an energy boost, caffeine also helps improve your workout performance. If you’re a healthy individual, 400 milligrams is the daily maximum limit you can have safely. “A typical caffeine dose is around 200 milligrams preworkout,” explains Mazzoni, adding that caffeine can also be found in dietary supplements, but he favors sticking to black coffee since there is no risk of overdosing and it provides other health benefits.
You’ve probably noticed preworkout supplements mention caffeine on their labels, but some people may not want added ingredients, such as artificial sugars. If you’re looking to get the benefits of caffeine, you’re better off sipping a cup of coffee 45 minutes to an hour before your workout. An 8-ounce cup of coffee contains about 80 to 100 mg of caffeine.
L-citrulline
Citrulline is a nonessential amino acid created by the body, obtained from dietary sources, and can also be found in two supplement forms: L-citrulline or citrulline malate. The difference between the two is that the former is purely citrulline, while the latter has origins in citrulline and is blended with malic acid, which helps provide energy. Although some evidence supports that L-citrulline has health benefits, citrulline malate hasn’t been studied enough to determine if it provides the same benefits. Foods that naturally produce citrulline include watermelon, cucumber, legumes, meats and nuts. L-citrulline has become more popular with athletes because it has been found to boost blood flow and protein synthesis, which stimulates the signals within the body involved in muscle building.
The supplement can help with recovery while also helping you train as intensely as you want. L-citrulline also provides other health benefits that are not related to exercise. “L-citrulline reduces blood pressure in hypertensive patients because it’s a nitric oxide precursor,” explains Mazzoni. You want more nitric oxide because the molecule is known to improve blood flow by widening your blood vessels and allowing for more blood circulation. If you decide to take L-citrulline, he recommends taking a maximum of 10 grams as a pre-workout supplement.
Beta-alanine
Beta-alanine is a nonessential amino acid produced by our bodies that also helps aid in the production of carnosine. Carnosine helps the muscles work harder and longer before they get fatigued. It does this by reducing the lactic acid that builds up in your muscles during exercise, which helps improve your endurance and athletic performance.
Research has shown evidence that supports the positive effects beta-alanine has on your muscles. In one instance, rowers were given beta-alanine for seven weeks. Compared to those who didn’t take it, they saw an improvement in their speed and rowed 4.3 seconds faster. It’s even been found to help muscle endurance in older adults, which is beneficial to preventing falls and maintaining a healthy life.
Beta-alanine is naturally found in poultry, meat and fish. If you choose to take it as a supplement, it’s recommended that you take between 4 to 6 grams of beta-alanine to get maximum results.
Bottom line
Although these supplements are relatively safe, side effects can still occur. We warns that people with high blood pressure should avoid caffeinated supplements since they can raise blood pressure and increase heart rate. Additionally, if you’re pregnant or nursing, it’s important to consult with your doctor before taking any supplements, and if you have diabetes it’s best to avoid supplements with added sugar. Supplements can also interact with certain medications.
Fitness supplements can be effective at improving workout performance, but I recommend working with a doctor who can help choose fitness supplements that meet a patient’s unique needs and who can help them assess effective dosage. As with any supplement you add to your diet, it isn’t meant to replace a whole food group or the nutrients you need. Instead, it’s intended to support a healthy and balanced diet, which will improve its efficacy.
Stay tuned for Part 2 : where we’ll delve deeper into the science behind these supplements, discuss potential side effects, and offer practical tips for choosing and using them effectively.