Below, we review some of the most commonly used supplements for competition:
1. Creatine
Probably the most studied and effective supplement for increasing strength and power. It's ideal for high-intensity, short-duration sports like weightlifting or sprinting. Taken consistently, it helps improve explosive performance and speeds up recovery between intense efforts.
2. Caffeine
A classic pre-competition choice. Caffeine improves alertness, reduces the perception of effort, and can enhance performance in both endurance sports and more explosive activities. Ideally, you should adjust the dose and test it during training before using it in competition.
3. Beta-Alanine
This amino acid helps buffer the muscle acidity that builds up during intense exercise.
The result: you can sustain high-intensity efforts for longer. Its effect is not immediate, so it's recommended to take it daily for several weeks before competition.
4. Fast-Absorbing Carbohydrates
During long competitions, especially in endurance sports, fast carbohydrates (like gels, sports drinks, or bars) are essential to maintain energy levels. They help delay fatigue and sustain performance throughout the event.
5. Protein (or Essential Amino Acids)
Post-competition recovery is key. This is where protein, or even essential amino acids, comes in to support muscle repair and reduce the damage caused by exertion. While it doesn’t directly enhance performance during the competition, it does help ensure you're ready for the next one.
Final Tips
Not all supplements work the same for everyone. The key is to test them during training—never on the day of the competition. Also, it’s always advisable to consult with a sports nutritionist to tailor dosages and avoid unwanted side effects.