Optimizing Athletic Performance Through Evidence Based Nutritional Supplementation Updated Evidence and Practical Applications
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Narvina Sinani, Najada Quka, Rigerta Selenica
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Optimizing athletic performance and post-exercise recovery necessitates a comprehensive approach that integrates dietary strategies with training demands and physiological responses. Athletes commonly use dietary supplements, although their usefulness varies depending on the supplement type, sport features, and individual reactivity. This narrative review critically assesses evidence from randomized controlled trials, systematic reviews, and meta-analyses published between 2015 and 2024, with a focus on supplements commonly used in individual sports. The findings show that creatine monohydrate consistently improves high-intensity power output and neuromuscular adaptation, whereas protein and essential amino acids help with muscle remodeling and recuperation.
Caffeine and β-alanine enhance cognitive focus, absorption capacity, and prolonged high-intensity performance. The importance of dietary nitrates and omega-3 fatty acids in lowering inflammation, accelerating healing, and improving cardiovascular function is further supported by new research. Notwithstanding these benefits, problems with optimal dosage, scheduling strategies, inter-individual variability, supplement quality, and regulatory compliance still exist. This study emphasizes the need for individualized, evidence-based supplementation plans that consider training phase, safety requirements, and sport specificity.
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Authors
Narvina Sinani, Najada Quka, Rigerta Selenica
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References:
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