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IOC consensus statement supplements

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Needs and safety A lot of athletes use supplements however they’re not always aware of the exact effects those supplements have and if they really need them in the first place. The term supplement doesn’t have a singular definition. The IOC defined it in its […]

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Beta-alanine

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Beta-alanine improves performance in short and intense activities (30sec – 10min). It does so by buffering the acidity of the muscle. Both beta-alanine and sodium bicarbonate, improve performance using the same tactic, but in a different mechanism. Difference beta-alanine and sodium bicarbonate: Sodium bicarbonate buffers […]

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Sodium bicarbonate

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Sodium bicarbonate is one of the cheapest supplements on the market. You can just buy it in your convenience store in the baking section. Sodium bicarbonate, also known under the name baking powder. Usage: To benefit from Sodium bicarbonate, dissolve 0.2 – 0.4 g of […]

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Nitrate

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Nitrate The supplement nitrate is better known as beetroot juice. Beetroot is naturally rich in nitrate, while it’s far from the only plant source, it is the most practical to juice and takes in. The main benefit of sports performance is that reduces oxygen costs […]

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4 supplements for competition

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Today, I share with you some supplements that might help you win a fight. These items can give you a push in the right direction, but can’t replace a good nutrition base. Supplements can only help if you’ve got your baseline right. Preparing your body […]

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How coffee can help you perform better?

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Did you know that caffeine can improve your performance? Caffeine is probably the most used supplement in the world, without people being aware of if benefits. Athletes use caffeine in competition to increase alertness and reaction time. Usage: Amount: 3-6 mg/kg body weight which is […]

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The truth about creatine

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Creatine is one of the most studied supplements in the sports world. It is sometimes described as the strongest legal drug, it would be a shame to miss it out of fear. Creatine is a natural product commonly found in meat, but not in big enough […]

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Why are protein shakes so popular?

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Whey protein shakes are very popular in power sports. While it is important to consume adequate protein to build, maintain and recover muscle tissues, protein requirements can be easily achieved through a normal diet. So why everyone is paying so much for these products? Whey […]