Sports supplements are products that contain ingredients such as vitamins, minerals, proteins, amino acids, herbs, or other substances that are intended to enhance the performance, health, or recovery of athletes and people who exercise regularly. Sports supplements are also known as ergogenic aids, which means they can help improve physical or mental abilities during sports or exercise.

• Protein supplements: These provide amino acids, the building blocks of muscle tissue. Protein supplements can help increase muscle mass, strength, and recovery. They can also prevent muscle breakdown and enhance immune function. Some examples of protein supplements are whey, casein, soy, pea, rice, and hemp proteins.

• Creatine supplements: These increase the levels of creatine in the muscles, which is a compound that helps produce energy for short bursts of high-intensity exercise. Creatine supplements can improve power output, sprint performance, muscle growth, and recovery. They can also reduce fatigue and muscle damage.

• Caffeine supplements: These stimulate the central nervous system and increase alertness, focus, and endurance. Caffeine supplements can enhance aerobic and anaerobic performance, reduce perceived exertion and pain, and delay fatigue. They can also increase fat oxidation and spare glycogen stores.

• Carbohydrate supplements: These provide glucose, the main fuel for the muscles and the brain during exercise. Carbohydrate supplements can improve endurance performance, especially in prolonged or high-intensity exercise. They can also replenish glycogen stores after exercise and prevent hypoglycemia (low blood sugar).

• Electrolyte supplements: These provide minerals such as sodium, potassium, magnesium, calcium, and chloride that are lost through sweat during exercise. Electrolyte supplements can prevent dehydration, cramps, heat exhaustion, and heat stroke. They can also maintain fluid balance and muscle function.

• Antioxidant supplements: These provide substances such as vitamins C and E, beta-carotene, selenium, zinc, and polyphenols that protect the cells from oxidative stress caused by exercise. Oxidative stress can impair performance and recovery and increase inflammation and muscle damage. Antioxidant supplements can reduce oxidative stress and inflammation and enhance immune function.

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