Six Supplement Facts to Boost Your Gym Work

1) Inorganic Nitrate Improves Exercise Efficiency

Inorganic nitrate supplements reduced peak oxygen consumption during maximal exercise on a stationary bike without reducing exercise capacity— according to a study from the University of Barcelona in Spain. Nitrates and nitrites, found in beetroot juice and supplements, increase nitric oxide (NO) secretion. NO is secreted by the inner lining of blood vessels and is critical for controlling bloodflow throughout the body. Other studies found that beetroot (200 grams containing at least 500 milligrams of nitrate) improved running speed during a 5-kilometer treadmill speed test in recreational runners. The capacity of the blood vessels to secrete nitric oxide is an important measure of cardiovascular health and performance. Nitrites and nitrates may be valuable for improving endurance. (Medicine Science Sports Exercise, 43: 1979-1986, 2011)

2) Creatine Plus Caffeine Increases High-Intensity Exercise Performance

Most studies show that creatine monohydrate increases high-intensity exercise performance, muscle mass and strength. Other studies found that caffeine has positive effects on high-intensity exercise performance and energy levels. Chinese researchers found that caffeine enhanced the effects of five days of creatine loading during repeated sprint intervals. Caffeine also increased markers of exercise intensity such as heart rate, blood lactate and blood sugar. Consuming creatine and caffeine can increase the quality of workouts and lead to greater training gains. (European Journal of Applied Physiology, 111: 1669-1677, 2011)

3) Caffeine + Carbs Promote Recovery from Interval Training

Carbohydrates and caffeine taken after interval training improved performance during high intensity exercise performed four hours later. Men completed an exhausting exercise session in the morning. During recovery, they consumed a beverage containing carbohydrates and caffeine every hour for three hours. At four hours, they performed an interval-training workout to exhaustion. Carbohydrates plus caffeine improved exercise capacity during interval training by a whopping 66 percent. This was a small study. If these results can be repeated, consuming carbohydrates plus caffeine after a workout could be an important technique for promoting recovery. (International Journal Sports Nutrition Exercise Metabolism, 21: 410-416, 2011)

4) Bicarbonate and Alanine Increase Endurance

High-intensity exercise increases chemicals such as hydrogen ion, inorganic phosphate and adenosine diphosphate that slow biochemical reactions and promote fatigue. Buffers, such as bicarbonate and alanine, can help neutralize these chemicals and promote performance. Craig Sale and colleagues from Nottingham Trent University in the UK found that feeding athletes 6.4 grams per day of beta-alanine increased endurance during high-intensity cycling. Endurance time was not further improved by supplementing sodium bicarbonate. Enhancing buffering capacity prevents fatigue during high-intensity exercise. (Medicine Science Sports Exercise, 43: 1972-1978, 2011)

5) L-Carnitine L-Tartrate Promotes Muscle Fat Use During Exercise After High-Fat Meals

L-carnitine L-tartrate is a popular supplement with some endurance athletes and bodybuilders. L-carnitine is an important chemical found in the mitochondria— the cells’ energy centers— where it helps break down long-chain fatty acids and promotes oxygen consumption. A British study showed that supplementing L-carnitine L-tartrate had no effect on fat use following high fat or high carbohydrate meals. However, after several weeks, fat use increased slightly following a high-fat meal. Several other studies found that L-carnitine L-tartrate promoted recovery and prevented free radical tissue damage in intensely training young men. The supplement has no effect on physical performance. (International Journal Sports Nutrition and Exercise Metabolism,21: 85-397, 2011)

6) Magnesium May Help Prevent High Blood Pressure

Consuming 500 to 1,000 milligrams of magnesium per day may reduce systolic blood pressure by 5.6 mmHg and diastolic pressure by 2.8 mmHg— according to a review of literature by Mark Houston from the Vanderbilt University School of Medicine. Magnesium may reduce blood pressure best by also increasing potassium intake and decreasing sodium intake. Magnesium and potassium supplements improve the action of blood pressure medications. Magnesium improves bloodflow regulation and reduces the work of the heart. It may be an important supplement for promoting cardiovascular health. (Journal of Clinical Hypertension, published online August, 2011)