The Role of Nutritional Supplements in Enhancing Performance and Recovery in Individual-Sport Athletes: a Comprehensive Literature Review
Abstract
Nutritional supplements are frequently used by individual athletes to boost physiological adaptability, accelerate recovery, and enhance performance. However, evidence remains fragmented due to differences in supplement types, doses, and research methods. The purpose of this review is to assess the impact of commonly used nutritional supplements on individual-sport athletes' performance and recuperation, as well as to integrate recent research findings into practical suggestions. A systematic narrative review was performed by searching PubMed, Scopus, and SportDiscus for studies published between 2015 and 2024. After screening for relevance and methodological quality, 52 peer-reviewed articles were chosen. Data were evaluated with an emphasis on supplement processes, performance outcomes, and recovery indicators. The results demonstrated that protein and creatine supplementation regularly improve muscle regeneration, strength, and power output. BCAAs and beta-alanine help to minimize tiredness and enhance tolerance for high-intensity exercise. Caffeine boosts endurance, alertness, and reaction speed, while omega-3 fatty acids and antioxidants aid in inflammation control and recuperation optimization. Despite the positive results, limitations included small sample sizes, inconsistent methods, short intervention durations, and a lack of sport-specific studies. When evidence-based supplements are tailored to training demands and athlete physiology, they can successfully support performance and recovery. Athletes should adhere to scientifically verified regimens, monitor their nutritional intake, and observe all WADA regulations. Future studies should include larger samples, consistent techniques, long-term follow-up, and better representation of female and elite-level athletes.
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