Ergogenic aids in sport

Area of Science:

• Sports Science
• Nutritional Biochemistry
• Exercise Physiology

Background:

• Few nutritional supplements offer scientifically validated ergogenic benefits.
• This review focuses on creatine monohydrate (MC), beta-hydroxy-beta-methylbutyrate (HMB), sodium bicarbonate (BS), beta-alanine, and caffeine.

Purpose of the Study:

• To analyze the efficacy, mechanisms, dosage, and side effects of key ergogenic aids.
• To identify sports benefiting from these supplementations.
• To provide evidence-based insights for athletes and coaches.

Main Methods:

• Literature search of PubMed database.
• Inclusion of reviews from the last 15 years and original articles from the last 5 years.
• Focus on scientifically demonstrated ergogenic substances.

Main Results:

• Creatine monohydrate (MC) enhances strength, power, and sprint performance.
• Beta-hydroxy-beta-methylbutyrate (HMB) increases lean and fat-free mass.
• Sodium bicarbonate (BS), beta-alanine, and caffeine improve performance in specific high-intensity and endurance exercises.

Conclusions:

• The reviewed supplements demonstrate efficacy in enhancing physical performance.
• Supplement effectiveness may be reduced in highly trained athletes.
• Prioritizing foundational nutrition is essential, particularly for young athletes.