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Nutritional ergogenic aids are substances ingested or applied externally to improve exercise performance and physical fitness parameters, including muscle strength and muscular endurance. The use of these ergogenic aids has long been a controversial topic.

Proponents argue that nutritional ergogenic aids are beneficial for providing additional fuel and energy during exercise, optimizing muscle growth, increasing muscle recovery rate, improving neural drive and reducing post-exercise fatigue. They can also provide a psychological boost, helping to focus and balance the mind during intense workouts. And finally, they offer the potential to reduce exercise-associated injury risk, by providing the necessary nutrients to support healthy tissue regeneration and joint protection.

For athletes, the most common usage of nutritional ergogenic aids are those containing carbohydrates, protein, amino acids, vitamins and minerals. Carbohydrates are used to help meet increased energy demands, and offer benefits for strength and endurance exercise, particularly during long duration activities. Protein helps support muscle growth, repair and regeneration, as well as providing energy while helping reduce body fat. Vitamin and mineral supplementation can help ensure any deficiencies are minimised, while amino acids can provide extra building blocks for muscle and endurance performance.

Beyond a basic diet, the addition of a nutrient ergogenic aid can be beneficial, depending on the individual. For example, if an athlete is deficient in certain vitamins or minerals, supplementation of these can assist with improving physical performance outcome. Similarly, an athlete may opt for additional energy sources during strenuous exercise periods and may benefit from the addition of a caloric containing remedy. Particularly important in reducing injury risk are joint care products such as gelatin and collagen which assist with providing further protection to joint tissue.

Ultimately, the type and amounts of ergogenic aids needed depend on the individual’s current fitness level, age, and lifestyle. However, for all athletes, the focus should be to ensure an adequate diet with nutrient-rich foods from an array of sources is the foundation to any nutritional plan. From here, the use of nutritional ergogenic aids can be added on top of this baseline nutrition to optimize performance. With the right advice and support, nutritional ergogenic aids can form a key part of ensuring athletes reach their goals and performance limits.