Food or supplements to improve an athlete's performance by JANE Garcia

Foods that affect an athletes performance  
There are various foods that show to improve an athletes performance. Some of the most popular natural pre-workout meals and drinks include; coffee, oats, bananas, smoothies, and small carbohydrate loaded meals. The main purpose of  these foods is to boost energy and to also increases muscle strength, power, and resistance. Caffeine is consumed most people there have been many studies that show to increase performance in athletes. Oats and small carbohydrate meals provide a stable energy for athletes during working out. Carbohydrates before a workout are used by the body in the form of glucose and will use less of the glycogen that is stored in muscles.




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PRE-WORKOUT SUPPLEMENTS THAT AFFECT ATHLETES PERFORMANCE 
MANY ATHLETES LOOK FOR ALTERNATE WAYS THAT WILL INCREASE THEIR PERFORMANCE. SUPPLEMENTS HAVE DIFFERENT FORMS AND CAN BE DEFINED IN VARIOUS WAYS. A SUPPLEMENT CAN BE DEFINED AS A PRODUCT THAT WILL ADD FURTHER NUTRITIONAL VALUE TO SUPPLEMENT A DIET. MULTI INGREDIENT SUPPLEMENTS ARE COMMON PRE- WORKOUT DRINKS AMONG ATHLETES. THESE SUPPLEMENTS ARE RECOMMENDED TO BE TAKEN BEFORE A WORKOUT. THEY CONSIST OF INGREDIENTS SUCH AS CAFFEINE, CREATINE, BETA-ALANINE, AMINO ACIDS, AND NITRIC OXIDE AGENTS. AS MENTIONED BEFORE CAFFEINE PROVIDES INDIVIDUALS WITH BURST OF ENERGY STIMULATING THE CENTRAL NERVOUS SYSTEM. CREATINE FUNCTIONS AS IN A STUDY PERFORMED ON 2009 MALE COLLEGE STUDENTS WERE TESTED TO SEE IF MULTI INGREDIENTS SUPPLEMENTS EFFECTED THEIR PERFORMING ABILITY. THE END RESULT SHOWED NO SIGNIFICANT CHANGE IN MUSCLE STRENGTH OR ENDURANCE  BUT IT DID SHOW A DIFFERENCE IN MUSCLE RESISTANCE AND ON REACTION TIME. 
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Conclusion
The conclusion is to be aware of how your body reacts to supplements and foods before a workout. Supplement effects vary depending on the person and on the type of workout that it will be used for. Carbohydrates show to be more effective for intense exercises like crossfit and caffeine increases resistance
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REFERENCES: 
Campbell, Bill I.; Richmond, Jasmine L.; and Dawes, J. Jay (2016) "The Effects of a Commercial, Pre-exercise Energy Drink Supplement on Power, Muscular Endurance, and Repeated Sprint Speed," International Journal of Exercise Science: Vol. 9 : Iss. 2.
​Available at: https://digitalcommons.wku.edu/ijes/vol9/iss2/9
Escobar, K., Morales, J., & Vandusseldorp, T. (2016). The Effect of a Moderately Low and High Carbohydrate Intake on Cro
FROILAND, K., KOSZEWSKI, W., HINGST, J., & KOPECKY, L. (N.D.). NUTRITIONAL SUPPLEMENT USE AMONG COLLEGE ATHLETES AND THEIR SOURCES OF INFORMATION. INT J SPORT NUTR EXERC METAB,14(1), 104-120. PATRICK S. HARTY, HANNAH A. ZABRISKIE, JACOB L. ERICKSON, PAUL E. MOLLING, CHAD M. KERKSICK, & ANDREW R. JAGIM. (2018, AUGUST 08). MULTI-INGREDIENT PRE-WORKOUT SUPPLEMENTS, SAFETY IMPLICATIONS, AND PERFORMANCE OUTCOMES: A BRIEF REVIEW. RETRIEVED FROM HTTPS://JISSN.BIOMEDCENTRAL.COM/ARTICLES/10.1186/S12970-018-0247-6 SMITH, A., FUKUDA, D.,
KENDALL, K., & STOUT, J. (2010). THE EFFECTS OF A PRE-WORKOUT SUPPLEMENT CONTAINING CAFFEINE, CREATINE, AND AMINO ACIDS DURING THREE WEEKS OF HIGH-INTENSITY EXERCISE ON AEROBIC AND ANAEROBIC PERFORMANCE. JOURNAL OF THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION, 7, 10.