Supplementation: Let’s Have a Real Talk
Let’s chat about how you can include specific supplements to boost your health and fitness journey! At BUF, we’re here to help, and you can even meet with our friendly NASM-certified nutrition coach to discuss your supplementation options. Please note, the supplement industry is a big, multi-billion-dollar market, and because it’s not always well-regulated, it’s super important to choose wisely.
We make things easier for you by offering custom orders and keeping essential supplements available for sale on-site, ensuring you're well-equipped to achieve your fitness goals.
To the Overview of Ergogenic Aids
Dietary supplements, often called ergogenic aids, are designed to enhance your exercise and athletic performance. They promise benefits like improved strength, endurance, exercise efficiency, faster goal achievement, and even better tolerance during intense workouts. Some people also use these supplements to help prevent injuries and recover faster.
Nutritional Foundation for Athletes
To perform at your best, having a balanced diet and staying hydrated is crucial! Athletes need enough calories, carbohydrates, protein, fats, and vitamins/minerals to reach their full potential.
The Effectiveness of Supplements
When added to a well-rounded diet, some supplements might give you that extra edge, especially for endurance activities or when training in extreme conditions like heat or high altitudes. Remember, how effective these supplements are, can vary based on your training level, type of exercise, and even the environment.
Controversy and Research Limitations
It’s worth noting that many supplements can be a bit controversial due to mixed results in studies. A lot of research focuses on conditioned athletes, which may not always apply to the everyday exerciser. Additionally, studies often involve small sample sizes and short durations, so take the findings with a grain of salt.
Multi-Ingredient Products
Many products combine multiple ingredients, but research mainly looks at individual components. The effects and safety of these combinations are not well studied unless clinical trials have tested them.
Lack of Research and Transparency
Unfortunately, many supplements don’t have solid clinical evidence to back them up, and proprietary blends can lack clear ingredient amounts. Most supplement manufacturers don't invest in high-quality scientific research either.
Here’s a List of Some Research-Backed Supplements with Their Benefits
| Supplement | How it helps | Efficacy | Safety |
|---|---|---|---|
| Antioxidants (like vitamin C, vitamin E, CoQ10) | They can reduce muscle fatigue and soreness by combating free radical damage. | They might not boost performance directly but can be beneficial in other ways. | Generally safe at recommended doses, but avoid high doses to steer clear of side effects. |
| Arginine | It may increase blood flow and oxygen delivery to your muscles. | Results can be mixed, so it’s not a guaranteed game-changer. | Safe in lower doses, but higher amounts might upset your stomach. |
| Beetroot / Beet Juice | Helps dilate blood vessels and improve energy use. | Can enhance endurance, especially for casual athletes. | Safe for short-term use. |
| Beta-Alanine | Helps buffer muscle pH to reduce fatigue. | Results vary for high-intensity performance. | Safe up to a certain dose; may cause tingling as a side effect. |
| HMB (Beta-hydroxy-beta-methylbutyrate) | Supports muscle recovery and structure. | Can be helpful for recovery from muscle damage. | Safe for short-term use. |
| Betaine | May enhance strength and power. | Potentially modest benefits. | Safe for short periods. |
| Branched-Chain Amino Acids (BCAAs) | Provide energy during exercise. | Little performance improvement in endurance sports, but may help with muscle mass. | Generally safe for short-term use. |
| Caffeine | Reduces fatigue and boosts endurance. | Great for enhancing performance in various activities. | Safe at moderate doses, but higher amounts can lead to side effects. |
| Citrulline | Helps improve blood flow. | Limited evidence for enhancement. | Safe within recommended limits. |
| Creatine | Provides quick energy for short bursts of exercise. | Well-known for boosting strength and power. | Generally safe when taken properly; may cause temporary weight gain. |
| Deer Antler Velvet | Contains growth factors beneficial for muscle growth. | No strong evidence for improved performance. | Not extensively studied; some potential side effects. |
| DHEA (Dehydroepiandrosterone) | Can convert into testosterone and estradiol. | No evidence of performance benefits. | Limited research; safe up to 150 mg / day for 6–12 weeks, but can raise testosterone levels in women. |
| Ginseng (Panax & Siberian) | Enhances stamina and reduces fatigue (How it helps is unclear). | No significant performance benefits. | Generally safe in short-term use; side effects (headache, sleep disturbances) with Panax ginseng. |
| Glutamine | Involved in metabolism, nitrogen for critical biochemical reactions. | No impact on muscle performance; may aid in recovery and reduce soreness. | Safe up to 45 g / day for 6 weeks; safe for many serious conditions. |
| Iron | Improves oxygen uptake, reduces heart rate, and lactate during exercise. | Improves performance when correcting iron deficiency anemia. | Safe at recommended doses; high doses can cause gastrointestinal upset and other issues. |
| Protein | Repairs and builds muscle. | Optimizes muscle training response and recovery. | Safe up to 2 g / kg body weight / day. |
| Quercetin | Increases mitochondria, reduces oxidative stress, inflammation, and improves blood flow. | Little impact on endurance or maximal oxygen consumption. | Safe up to 1,000 mg / day for 8 weeks. |
| Ribose | Involved in ATP production. | Little impact on exercise capacity. | Safety not well studied; safe at up to 10 g / day for 8 weeks. |
| Sodium Bicarbonate | Reduces fatigue by buffering hydrogen ions during intense muscle activity. | Minor to moderate performance improvement in high-intensity, short-duration activities. | Safe for short-term use up to 300 mg / kg body weight. |
| Tart or Sour Cherry | Phytochemicals may reduce pain and inflammation post-exercise. | Inconsistent results in muscle recovery and soreness reduction. | Safe at up to 480 mg / day of freeze-dried Montmorency tart-cherry-skin powder. |
| Tribulus Terrestris | Increases testosterone and luteinizing hormone, promoting muscle growth. | No effect on strength or muscle mass. | Not well-studied; safe up to 3.21 mg / kg / day for 8 weeks. |
This overview is designed to help you make informed decisions about supplementation. Always feel free to reach out to a healthcare professional or a certified nutrition coach before starting any new supplement regimen. We're here to support you on your fitness journey!
