In Ghana, athletes and non-athletes alike are becoming more and more interested in maintaining a fit and healthy lifestyle, and as a result, a growing number of people are using dietary supplements to assist them in achieving their fitness objectives.

For athletes and fitness buffs in particular, many different dietary supplements promise anything from increased muscle mass to improved endurance.

With so many options accessible, it is now challenging to determine which supplements are risky to your health, useful, or merely a money-making advertising ploy.

This article will examine the potential advantages and disadvantages of dietary supplements for athletes so that you can decide if they are a good fit for you.

Therefore, read on to discover more about this crucial subject whether you are a seasoned athlete or are just beginning your fitness path.

What are dietary supplements for athletes? Dietary supplements are items created to enhance athletic performance, hasten muscle recovery, and enhance overall health and wellness for both athletes and non-athletes.

Dietary supplements are available in a variety of formats, including powders, capsules, tablets, and liquids.

The most widely used nutritional sports supplements include caffeine, creatine, and protein powder.

When these dietary sports supplements are combined effectively with guided diet and exercise regime, which are essential components of a healthy lifestyle, it could help enhance physical performance and aid in achievement of fitness goals.

However, like any other supplement, there are benefits and risks to consider before incorporating them into your daily routine.

Benefits of dietary sports supplements
Increased muscle mass and faster recovery: Many supplements, such as creatine and protein powders are designed to help increase muscle mass and strength.

These supplements can be especially useful for athletes and bodybuilders who are looking to build lean muscle and to improve their performance.

Supplements such as glutamine and branched-chain amino acids (BCAAs) can help speed up recovery after a workout by reducing muscle soreness and promoting muscle repair.

This is even better when it is combined with intake of protein-rich foods.

Eating protein-rich foods at every meal and for snacks may help lessen muscle loss following an injury.

Protein-rich foods may also help you regain muscle mass faster once you return to training.

Improved endurance and general health: Supplements containing caffeine and beta-alanine are designed to help improve endurance and to delay fatigue during exercise.

These supplements can be particularly helpful for endurance athletes, such as middle-and long-distance runners and cyclists.

Supplements containing vitamins and minerals such as Vitamin C and Omega-3 are good for health and wellbeing in general.

Supplements rich in Vitamin C, for instance, can help your body produce the building materials called collagen.

This collagen is required by the body to rebuild tissue after an injury. Vitamin C may also help prevent excessive inflammation, which is usually responsible for slowing down recovery in both athletes and non-athletes.

Also, supplements rich in Omega-3 can improve heart health. Omega-3 fatty acids are essential for brain function and development.

It has been proven to improve cognitive function, memory and mood.

Risks of dietary sports supplements
Despite all these positives, there may be some dangers associated with intake of some sports dietary supplements.

Some supplements on the market may have evaded or not tested for certification by the Ghana Standard Authority and the Food and Drugs Authority, which means that we may not know enough about their safety and effectiveness.

Some of these products may make false claims just for making profit, while in truth those supplements do not contain any beneficial nutrient.

This means that it can be difficult to know exactly what you are getting when you buy these supplements.

An individual is at risk of contamination, especially for those that do not have adequate labelling information.

Another risk associated with supplements is the potential adverse side effects if consumed without prescription.

Some supplements can cause nausea, diarrhoea, and headaches, while others can cause more serious health problems such as liver or kidney damage.

It is important to be aware of the potential risks before starting any new supplement regimen.

Talk to your doctor or dietician on this if you have any doubt.

Importance of proper
use and dosage
When it comes to dietary sports supplements, proper use and dosage are crucial.

Taking too much of a supplement can lead to adverse effects, while taking too little may not provide the desired benefits.

It is essential to carefully read the labels and follow the recommended dosages.

Additionally, it is crucial to purchase supplements from reputable sources.

Low quality supplements may contain harmful substances or ineffective ingredients, which can be detrimental to health or lead to wasted money.

Dietary sports supplements can provide numerous benefits to those looking to improve their athletic performance and to achieve fitness goals.

However, it is essential to consider the potential risks associated with the purchase and use of these supplements, especially from reputable sources.

Ultimately, a balanced diet and exercise routine are the most critical components of a healthy lifestyle, and supplements should be used to enhance, not replace these foundational practices.

Regular exercise can help improve cardiovascular health, increase muscle mass and strength, and improve overall mental and physical well-being.

A diet rich in fruits, vegetables, lean proteins (chicken breasts, eggs, and salmon) and whole grains (brown rice, wheat, millet, oats) can provide the nutrients your body needs to function at its best. By taking the necessary precautions and using supplements correctly in combination with diet and exercises, individuals can safely and effectively improve their physical performance and overall health.

Consult a clinician (dietitian), if in doubt, for your safe and proper dietary sports regime before, during and after your exercises or competition.

The writers Beni Bele Bese Agbontor (Beniagbontor95@gmail.com ) and Dr Frank Ekow Atta Hayford (feahayford@ug.edu.gh) are with the Department of Dietetics, School of Biomedical and Allied Health Sciences, College of Health Sciences, University of Ghana.