Sports Nutrition Supplements and Dosages

Supplements are primarily used in sports nutrition to improve athletic performance, such as increasing muscle mass, strength, power, endurance, or recovery.

Probiotics are not typically used as supplements in sports nutrition. They are beneficial for gut health, but they do not directly enhance athletic performance.

Athletes typically require a higher protein intake compared to sedentary individuals, ranging from 1.2 to 1.7 grams of protein per kilogram of body weight per day.

Creatine is a well-researched supplement that has been consistently shown to increase muscle mass and strength, particularly when combined with resistance training.

The recommended dosage of creatine for athletes is typically 5-10 grams per day, taken consistently over time to maximize its effects.

Caffeine is a well-known stimulant that has been shown to enhance endurance performance by reducing fatigue and improving alertness.

The recommended dosage of caffeine for athletes seeking to improve endurance performance is typically 3-6 milligrams per kilogram of body weight, consumed approximately 1 hour before exercise.

Tart cherry juice has been shown to contain compounds that may help reduce muscle soreness and improve recovery after intense exercise.

The recommended dosage of tart cherry juice for athletes seeking to reduce muscle soreness is typically 300-400 milliliters per day, consumed either before or after exercise.

Vitamin C is an important nutrient that supports immune function and may help reduce the risk of infections in athletes.

The recommended daily intake of vitamin C for athletes is typically 600-800 milligrams, which may be obtained through a balanced diet and/or supplementation.

Melatonin is a hormone that helps regulate sleep-wake cycles and may be beneficial for athletes experiencing sleep disturbances.

The recommended dosage of melatonin for athletes seeking to improve sleep quality is typically 1-2 milligrams, taken approximately 30 minutes before bedtime.

Glucosamine is a naturally occurring compound that may help support joint health and reduce pain in athletes.

The recommended daily intake of glucosamine for athletes is typically 1500-2000 milligrams, taken in divided doses throughout the day.