New dietary supplements in the sports nutrition market: Review

New dietary supplements in the sports nutrition market: Review

The sports nutrition market is a dynamic landscape, constantly evolving with new scientific discoveries and shifting consumer preferences. Dietary supplements, or Biological Active Additives (БАДы), play a crucial role in this market, promising enhanced performance, faster recovery, and improved overall health for athletes and fitness enthusiasts. This detailed review delves into the latest innovations in sports nutrition supplements, examining their ingredients, purported benefits, scientific backing (or lack thereof), and potential risks. We will categorize these new supplements based on their primary function, including those focused on muscle growth and strength, endurance enhancement, recovery acceleration, weight management, and cognitive function.

I. Muscle Growth and Strength Enhancers

The pursuit of muscle hypertrophy and increased strength remains a cornerstone of the sports nutrition industry. Consequently, many new supplements target these goals, often combining established ingredients with novel compounds and delivery systems.

A. Enhanced Creatine Formulations:

Creatine monohydrate remains the gold standard for muscle growth and strength. However, researchers are continually exploring ways to improve its bioavailability and effectiveness.

1. Creatine Hydrochloride (HCl): Marketed as having superior solubility and absorption compared to creatine monohydrate, Creatine HCl claims to reduce bloating and stomach discomfort. Studies suggest that it may indeed be more soluble in water, but evidence comparing its efficacy in enhancing muscle performance directly to creatine monohydrate is still limited and often conflicting. Some studies show comparable results at lower dosages, but larger, well-controlled trials are needed to definitively establish its superiority. The claimed reduction in bloating is anecdotal for many users, but a real benefit for those who experience gastrointestinal distress with monohydrate.

2. Buffered Creatine (Kre-Alkalyn): Kre-Alkalyn is designed to maintain a higher pH level in the stomach, preventing creatine breakdown into creatinine before absorption. While the theoretical benefit is appealing, research comparing Kre-Alkalyn to creatine monohydrate has generally shown no significant difference in muscle strength or size gains. The higher cost of Kre-Alkalyn often outweighs any potential advantage.

3. Creatine Ethyl Ester (CEE): CEE was initially touted for its enhanced absorption due to its esterified structure. However, studies have consistently demonstrated that CEE is less stable and breaks down more readily into creatinine in the body compared to creatine monohydrate. This renders it less effective for increasing muscle creatine stores and improving performance. CEE is largely phased out due to this established ineffectiveness.

4. Combination Creatine Matrices: Many supplements now combine creatine monohydrate with other ingredients like betaine, beta-alanine, or amino acids. The rationale is to synergistically enhance creatine’s effects by improving nutrient delivery, buffering muscle acidity, or stimulating protein synthesis. While some combinations show promise in preliminary research, further investigation is needed to determine their long-term effectiveness and optimal dosages. An example is creatine monohydrate combined with betaine, which may improve power output slightly better than creatine alone.

B. Myostatin Inhibitors:

Myostatin is a protein that inhibits muscle growth. Inhibiting myostatin theoretically allows for greater muscle hypertrophy. However, developing effective and safe myostatin inhibitors has proven challenging.

1. Epicatechin: Found in dark chocolate and green tea, epicatechin is a flavanol that has been suggested to have myostatin-inhibiting properties. Some studies in animals have shown increased muscle mass and strength with epicatechin supplementation. However, human studies have yielded inconsistent results, with some showing no significant effect on muscle growth or strength. The dosage and bioavailability of epicatechin in supplements can also vary widely, making it difficult to draw firm conclusions about its efficacy.

2. Follistatin-Related Protein 1 (FSTL1) Boosters: FSTL1 is a glycoprotein that binds to myostatin, potentially neutralizing its inhibitory effects. Some supplements claim to increase FSTL1 levels through proprietary blends. However, scientific evidence supporting the efficacy of these blends in humans is often lacking. Furthermore, the long-term safety of artificially manipulating FSTL1 levels is largely unknown.

C. Branched-Chain Amino Acids (BCAAs) Alternatives and Enhancements:

While BCAAs (leucine, isoleucine, and valine) have long been a staple in sports nutrition, their effectiveness in stimulating muscle protein synthesis (MPS) in the presence of sufficient protein intake has been questioned. Newer approaches focus on enhancing BCAA utilization or offering alternatives.

1. Essential Amino Acids (EAAs): EAAs contain all nine essential amino acids, including the BCAAs. Research suggests that EAAs may be more effective than BCAAs alone in stimulating MPS, as they provide all the necessary building blocks for muscle protein synthesis. Several studies show that complete EAAs are superior to just BCAAs for MPS, especially post-exercise.

2. Leucine Metabolites (HMB and KIC): Hydroxymethylbutyrate (HMB) is a metabolite of leucine that is believed to reduce muscle protein breakdown and promote muscle protein synthesis. Research suggests that HMB may be effective in preserving muscle mass during periods of calorie restriction or intense training. Ketoisocaproate (KIC) is another leucine metabolite that is hypothesized to have similar benefits to HMB, but research on KIC is more limited. Studies on HMB show moderate benefits for untrained individuals starting a resistance training program, but less benefit for experienced athletes.

3. BCAA Delivery Systems: Some supplements focus on improving BCAA absorption and delivery to muscles. This may involve encapsulation technologies or combining BCAAs with other ingredients like electrolytes or carbohydrates. The benefits of these improved delivery systems are not always clearly demonstrated in research, and often rely on proprietary blends without transparent ingredient dosages.

D. Natural Anabolic Compounds:

The search for natural alternatives to anabolic steroids continues to drive innovation in the sports nutrition industry.

1. Ecdysteroids (e.g., Turkesterone): Ecdysteroids are plant-derived compounds that have been shown to have anabolic effects in some animal studies. Turkesterone, in particular, has gained popularity due to anecdotal reports of increased muscle mass and strength. However, human studies on turkesterone are limited, and the optimal dosage and long-term safety are still unknown. Some studies suggest that turkesterone may have anabolic effects similar to some anabolic steroids, but this requires more rigorous and independent validation.

2. Forskolin: Forskolin is a compound found in the Coleus forskohlii plant that is believed to increase cyclic AMP (cAMP) levels, which can promote fat loss and muscle growth. While some studies have shown that forskolin may have a positive effect on body composition, the evidence is not conclusive, and the effects are generally modest.

3. Arachidonic Acid: Arachidonic acid is an omega-6 fatty acid that plays a role in muscle inflammation and repair. Some studies suggest that arachidonic acid supplementation may enhance muscle growth and strength by promoting muscle protein synthesis. However, the long-term safety of high-dose arachidonic acid supplementation is not fully established.

II. Endurance Enhancers

Endurance athletes are constantly seeking ways to improve their performance by enhancing oxygen uptake, delaying fatigue, and improving energy efficiency.

A. Nitrate-Rich Supplements:

Nitrates are converted into nitric oxide (NO) in the body, which relaxes blood vessels, improves blood flow, and enhances oxygen delivery to muscles.

1. Beetroot Juice: Beetroot juice is a rich source of nitrates and has been shown to improve endurance performance in various studies. It is a popular and relatively well-researched endurance supplement. Beetroot juice can improve time to exhaustion and running economy.

2. Nitrate Salts: Nitrate salts are another way to increase nitrate levels in the body. These salts are often added to pre-workout supplements or consumed directly. While they can effectively increase NO levels, the potential side effects of high nitrate intake, such as headaches and gastrointestinal distress, should be considered.

3. L-Citrulline and L-Arginine Combinations: These amino acids are precursors to nitric oxide synthesis. Combining them may boost nitric oxide production synergistically. Studies show L-Citrulline is more effective than L-Arginine alone, due to L-Arginine’s poor bioavailability.

B. Adaptogens:

Adaptogens are herbs that are believed to help the body adapt to stress and improve overall resilience.

1. Rhodiola Rosea: Rhodiola Rosea is an adaptogen that has been shown to improve mental and physical performance under stress. It may enhance endurance by reducing fatigue and improving oxygen utilization. Studies suggest Rhodiola can decrease perceived exertion during exercise.

2. Ashwagandha: Ashwagandha is another adaptogen that has been shown to improve strength, endurance, and muscle recovery. It may also reduce cortisol levels, which can be beneficial for endurance athletes. It shows promising results for improving VO2 max.

3. Cordyceps: Cordyceps is a type of mushroom that has been used in traditional Chinese medicine for centuries. It is believed to improve energy levels, boost the immune system, and enhance endurance performance. Research suggests it can improve oxygen uptake and time to exhaustion.

C. Ketone Supplements:

Ketone supplements provide exogenous ketones to the body, which can be used as an alternative fuel source during exercise.

1. Ketone Esters: Ketone esters are the most potent form of exogenous ketones. They can rapidly increase blood ketone levels and may improve endurance performance by sparing glycogen stores. However, they can be expensive and may cause gastrointestinal discomfort in some individuals.

2. Ketone Salts: Ketone salts are a more affordable alternative to ketone esters. They are less potent, but still can increase blood ketone levels. The sodium content in ketone salts can be high and may need to be considered for those with sodium sensitivity.

3. Medium-Chain Triglycerides (MCTs): While not directly ketones, MCTs are metabolized into ketones by the liver and can serve as a readily available energy source. They are often used as a dietary supplement to support ketogenesis and improve endurance performance. They are slower to be converted into ketones compared to ketone esters.

D. Specialized Carbohydrates:

Carbohydrates remain a crucial fuel source for endurance athletes. Novel carbohydrate formulations aim to optimize energy delivery and minimize gastrointestinal distress.

1. Highly Branched Cyclic Dextrin (HBCD): HBCD is a rapidly digestible carbohydrate that is designed to provide a sustained release of energy without causing a rapid spike in blood sugar. This may help to prevent the “bonk” that can occur during long endurance events. It is known for its low osmolality, which may reduce gastrointestinal distress during exercise.

2. Cluster Dextrin: Similar to HBCD, Cluster Dextrin is a highly branched cyclic dextrin that is designed for rapid absorption and sustained energy release.

3. Modified Starches: These are starches that have been processed to alter their digestion and absorption rates. Examples include waxy maize starch and potato starch. They are often used in sports drinks and gels to provide a readily available source of energy.

III. Recovery Accelerators

Recovery is an essential aspect of athletic performance. New supplements aim to accelerate muscle repair, reduce inflammation, and replenish glycogen stores.

A. Novel Protein Sources:

The protein source significantly impacts muscle protein synthesis and recovery.

1. Hydrolyzed Protein Isolate: Hydrolyzed protein isolate is a pre-digested form of protein that is rapidly absorbed by the body. This may be beneficial for accelerating muscle recovery after exercise. It is often more expensive than other protein sources but can be beneficial for individuals with digestive issues.

2. Micellar Casein Hydrolysate: This combines the slow-digesting properties of micellar casein with the rapid absorption of hydrolyzed protein. This combination may provide a sustained release of amino acids for muscle recovery.

3. Plant-Based Protein Blends: With the growing popularity of plant-based diets, plant-based protein blends are becoming more prevalent. These blends often combine different plant protein sources, such as pea protein, rice protein, and soy protein, to provide a complete amino acid profile. The taste and texture of these blends have improved significantly in recent years.

B. Anti-Inflammatory Compounds:

Reducing inflammation is crucial for promoting muscle recovery.

1. Curcumin (Turmeric Extract): Curcumin is a compound found in turmeric that has potent anti-inflammatory properties. Studies suggest that curcumin supplementation may reduce muscle soreness and inflammation after exercise. It’s often combined with piperine to improve its bioavailability.

2. Omega-3 Fatty Acids (EPA and DHA): Omega-3 fatty acids, particularly EPA and DHA, have anti-inflammatory effects. They can reduce muscle soreness and improve recovery after exercise.

3. Tart Cherry Extract: Tart cherry extract is a rich source of antioxidants and has been shown to reduce muscle soreness and inflammation after exercise. It may also improve sleep quality, which is important for recovery.

C. Glycogen Replenishment Aids:

Replenishing glycogen stores is essential for muscle recovery after exercise.

1. Palatinose (Isomaltulose): Palatinose is a slow-digesting carbohydrate that provides a sustained release of glucose, which can help to replenish glycogen stores without causing a rapid spike in blood sugar.

2. Glucose Polymers with Electrolytes: These combinations provide a quick source of energy and help to replenish electrolytes lost during exercise.

3. Combination of Carbohydrates and Protein: Consuming carbohydrates and protein together after exercise can enhance glycogen replenishment and muscle protein synthesis.

D. Sleep Enhancers:

Quality sleep is essential for optimal recovery.

1. Melatonin: Melatonin is a hormone that regulates sleep-wake cycles. Melatonin supplementation can improve sleep quality and duration.

2. Magnesium: Magnesium plays a role in muscle relaxation and sleep regulation. Magnesium supplementation may improve sleep quality and reduce muscle cramps.

3. L-Theanine: L-Theanine is an amino acid that promotes relaxation and reduces anxiety. L-Theanine supplementation may improve sleep quality and reduce stress levels.

IV. Weight Management Supplements

Weight management remains a primary concern for many individuals, including athletes looking to optimize body composition. New supplements focus on fat burning, appetite suppression, and metabolic enhancement.

A. Thermogenic Agents:

Thermogenic agents increase energy expenditure and promote fat burning.

1. Capsimax: Capsimax is a patented form of capsaicin, the active ingredient in chili peppers. It has been shown to increase energy expenditure and promote fat oxidation. It is often encapsulated to reduce gastrointestinal discomfort.

2. Paradoxine (Grains of Paradise Extract): Paradoxine is an extract from Grains of Paradise that has been shown to activate brown adipose tissue (BAT), which can increase energy expenditure and promote fat burning.

3. Yohimbine: Yohimbine is an alpha-2 adrenergic receptor antagonist that can promote fat loss by increasing lipolysis. It is particularly effective for targeting stubborn fat areas. However, it can cause anxiety and increased heart rate in some individuals.

B. Appetite Suppressants:

Appetite suppressants help to reduce calorie intake by decreasing hunger and cravings.

1. Glucomannan: Glucomannan is a soluble fiber that expands in the stomach, creating a feeling of fullness and reducing appetite.

2. 5-HTP: 5-HTP is a precursor to serotonin, a neurotransmitter that regulates mood and appetite. 5-HTP supplementation may reduce appetite and promote weight loss.

3. Green Tea Extract (EGCG): EGCG is a catechin found in green tea that has been shown to reduce appetite and promote fat burning.

C. Metabolic Enhancers:

Metabolic enhancers aim to improve metabolic rate and promote fat oxidation.

1. Berberine: Berberine is a plant alkaloid that has been shown to improve insulin sensitivity and reduce blood sugar levels. It may also promote weight loss by increasing fat oxidation.

2. Ginseng: Ginseng is an adaptogen that has been shown to improve energy levels and reduce fatigue. It may also promote weight loss by increasing metabolic rate.

3. Chromium Picolinate: Chromium picolinate is a trace mineral that has been shown to improve insulin sensitivity and regulate blood sugar levels. It may also reduce cravings for carbohydrates.

D. Carbohydrate Blocking Agents:

These supplements aim to reduce carbohydrate absorption.

1. White Kidney Bean Extract (Phaseolus Vulgaris): This extract inhibits the enzyme alpha-amylase, responsible for digesting carbohydrates. This can reduce the absorption of carbohydrates and potentially lead to weight loss.

V. Cognitive Function Enhancers (Nootropics)

Cognitive function is increasingly recognized as an important factor in athletic performance. Nootropics aim to enhance focus, concentration, memory, and reaction time.

A. Cholinergic Compounds:

These compounds enhance the neurotransmitter acetylcholine, which is important for cognitive function.

1. Alpha-GPC: Alpha-GPC is a choline-containing compound that can increase acetylcholine levels in the brain. It may improve cognitive function and memory.

2. CDP-Choline (Citicoline): CDP-Choline is another choline-containing compound that can increase acetylcholine levels in the brain. It may improve cognitive function and attention.

3. HUPERZINE A: Huperzine A is an acetylcholinesterase inhibitor, which prevents the breakdown of acetylcholine, leading to increased acetylcholine levels in the brain.

B. Adaptogens for Cognitive Function:

Some adaptogens have cognitive-enhancing effects.

1. Montonnier Bacofe: Bacopa Monnieri is an adaptogen that has been shown to improve memory and cognitive function.

2. Ginkgo Biloba: Ginkgo Biloba is an herb that has been shown to improve blood flow to the brain and enhance cognitive function.

C. Stimulant-Based Nootropics:

These nootropics use stimulants to enhance cognitive function.

1. Caffeine: Caffeine is a stimulant that can improve alertness, focus, and reaction time.

2. Theacrine: Theacrine is a stimulant similar to caffeine, but with a longer-lasting effect and less potential for tolerance.

3. L-Tyrosine: L-Tyrosine is an amino acid that is a precursor to dopamine and norepinephrine, neurotransmitters that are involved in focus and attention.

D. Other Cognitive Enhancers:

1. Lion’s Mane Mushroom: Lion’s Mane Mushroom is a medicinal mushroom that has been shown to promote nerve growth factor (NGF) production, which is important for brain health and cognitive function.

2. Phosphatidylserine (PS): Phosphatidylserine is a phospholipid that is found in cell membranes, particularly in the brain. It is believed to improve cognitive function and memory.

VI. Safety Considerations and Regulatory Landscape

The sports nutrition supplement industry is subject to varying levels of regulation across different countries. It is crucial for consumers to be aware of potential safety concerns and to choose products from reputable manufacturers.

• Third-Party Testing: Look for supplements that have been third-party tested for purity, potency, and absence of banned substances. Organizations like NSF International, Informed-Sport, and USP provide certification programs for dietary supplements.
• Ingredient Transparency: Choose supplements that have transparent ingredient labels, listing all ingredients and their dosages. Avoid proprietary blends, which do not disclose the specific amounts of each ingredient.
• Potential Drug Interactions: Be aware of potential interactions between supplements and medications. Consult with a healthcare professional or pharmacist before taking any new supplements, especially if you have any underlying health conditions.
• Adverse Effects: Be aware of potential side effects of supplements. Start with a low dose and gradually increase it as tolerated. Discontinue use if you experience any adverse effects.
• Regulatory Oversight: Understand the regulatory landscape for dietary supplements in your country. In some countries, dietary supplements are not subject to the same rigorous testing and approval processes as pharmaceuticals.

VII. Future Trends in Sports Nutrition Supplements

The sports nutrition industry is constantly evolving, with new trends and innovations emerging regularly.

• Personalized Nutrition: As genetic testing becomes more accessible, personalized nutrition plans and supplement recommendations will become more common.
• Gut Microbiome Modulation: The gut microbiome is increasingly recognized as playing a crucial role in athletic performance. Supplements that promote a healthy gut microbiome, such as probiotics and prebiotics, are likely to become more popular.
• Bioavailability Enhancement Technologies: Improved delivery systems, such as liposomes and nanoparticles, will enhance the bioavailability and efficacy of supplements.
• Sustainable and Ethical Sourcing: Consumers are increasingly concerned about the sustainability and ethical sourcing of ingredients. Supplements that are made with environmentally friendly and ethically sourced ingredients will be in high demand.
• Integration with Wearable Technology: Wearable technology can provide valuable data on an athlete’s performance, recovery, and sleep. This data can be used to personalize supplement recommendations and optimize training protocols.

This review provides a comprehensive overview of the new and emerging supplements in the sports nutrition market. While many of these supplements show promise, it is important to remember that scientific evidence is still limited for some of them. Consumers should carefully research any supplement before taking it and consult with a healthcare professional or registered dietitian to determine if it is right for them. Responsible usage, informed decision-making, and a focus on a balanced diet and training program are essential for achieving optimal results. The sports nutrition market is a complex and ever-changing field. Staying informed about the latest research and trends is crucial for making safe and effective choices. Further research is continuously conducted to improve understanding of effectiveness and safety profiles of these newer supplements.