Sports performance: most effective dietary supplements

Sports performance can be defined as a set of physical, mental, physiological, and technical abilities that enable an individual to succeed in a competitive context. This concept is not limited to victory but also includes personal achievements such as personal records or improvements in measured performance. Sports performance is often evaluated by measurable parameters such as race results (time or ranking), strength capacities (weight lifted), or technical data (accuracy, coordination). Two broad categories stand out: continuous data, such as times and distances, and ordinal data, like rankings or performances relative to references (for example, national or world records). These parameters are used to define goals and to compare performances either with those of other athletes (intersubjective) or with the individual's past performances (intrasubjective).

Assessing sports performance

The most measured indicators for evaluating performance focus on key parameters of physical and physiological efficiency. Among them, VO2 max is one of the most significant: it reflects an athlete’s ability to consume oxygen during intense effort, a central indicator for endurance sports. Muscular strength, measured by dynamometry tests or maximal loads lifted, is another crucial criterion, particularly in power disciplines. Speed and explosiveness are frequently evaluated by sprint tests or vertical jumps, while muscular endurance is measured by the number of repetitions performed until fatigue. Biomarkers such as blood lactate levels help determine the anaerobic threshold, an indicator of tolerance to prolonged effort. Finally, subjective data like perceived exertion (RPE scale) or recovery quality complete these measures to provide a comprehensive view of progress. When analyzed together, these indicators not only measure improvements but also identify areas needing adjustment to optimize future performance.

Benefits of sport

Regular physical activity offers multiple benefits for physical, mental, and social health. Physiologically, sport helps reduce the risk of cardiovascular disease, regulate blood pressure, improve glycemic control, and increase bone density, thereby reducing the risk of osteoporosis. It also supports gains in muscle mass and the reduction of insulin resistance, while promoting better weight management. Sport is one of the factors in preventing aging. It strengthens telomeres, the protective structures of chromosomes, slowing cellular aging. Mentally, physical activity improves mood, reduces stress, and enhances cognitive abilities. It helps combat anxiety through the release of endorphins and by reducing stress hormones. Finally, sport is a powerful ally for immunity, thanks to increased blood circulation and stimulation of natural defenses.

Supporting sports performance

Improving sports performance relies on a combination of integrated strategies that target the athlete’s physical, mental, nutritional, and technical aspects. Physically, structured and progressive training is essential, combining strength training, endurance, and flexibility exercises to develop motor skills specific to the discipline. Recovery must not be neglected, with particular attention paid to sleep and methods such as stretching, massage, or cold baths to promote muscle regeneration. Nutritionally, a balanced diet rich in essential macronutrients (carbohydrates, proteins, quality fats) and micronutrients (magnesium, zinc, vitamins D and B) supports energy metabolism and reduces fatigue. Supplements, such as creatine or amino acids, can also optimize performance when tailored to individual needs. On the mental side, stress-management techniques like mindfulness or visualization strengthen concentration and self-confidence. Finally, the athlete’s environment, including social support, appropriate equipment, and personalized coaching, contributes significantly to maximizing performance.