The common ingredients in the sports supplement include antioxidants (vitamin C, vitamin E, and coenzyme Q10[CoQ10]), arginine, beetroot or beet juice, beta-alanine, betaine, branched-chain amino acids, caffeine, creatine, dehydroepiandrosterone, ginseng, iron, protein, quercetin, and Tribulus terrestris, etc [18].

Creatine: Creatine monohydrate is a colorless, odorless, crystalline powder that exhibits high water solubility and is commonly marketed as its pure form or in combination with inorganic phosphate compounds, such as creatine phosphate [19]. The most often utilized ergonomic aid for athletes in recent years, creatine supplementation is meant to increase muscle growth and improve performance in sports.

Approximately 95% of the body's creatine pool is localized within skeletal muscle, predominantly in the rapidly contracting type II fibers. Of this, two-thirds exists in the phosphorylated form of creatine phosphate, while the remaining one-third is present as free creatine. Creatine functions as a high-energy phosphate compound, providing immediate energy for the contraction of skeletal muscle fibers. The primary objective of creatine supplementation is to elevate both the resting concentrations of creatine phosphate and free creatine within skeletal muscle, with the anticipated outcome of delaying the onset of fatigue during intense physical activity [20]. Given its role as a critical metabolic intermediary, creatine is preferentially distributed to tissues with high energy demands and rapid ATP turnover, including skeletal muscle, the central nervous system, and other metabolically active organs. This endogenous compound is synthesized de novo in the kidneys and liver from the amino acids arginine, glycine, and methionine. In addition to endogenous production, creatine can be acquired exogenously through the consumption of meat and various dietary supplements [21].

Majority of team sports often require a balance of aerobic and anaerobic fitness. While aerobic training can improve endurance, it may also lead to strength loss and peripheral fatigue. Creatine supplementation, when judiciously integrated with anaerobic activities in recreational athletes, has been postulated to mitigate the loss of strength associated with aerobic training [22]. According to reports, creatine directly influences the synthesis of muscle protein by modifying certain elements of the mTOR (mammalian target of rapamycin) pathway. By modifying the expressions of myogenic regulatory factors and the secretions of myokines like myostatin and insulin-like growth factor-1, creatine may also have a direct impact on the myogenic process, which is the process by which muscle tissue forms. This could lead to an increase in the mitotic activities of satellite cells and their differentiation into myofiber [23].

Investigations into creatine supplementation have consistently demonstrated enhancements in performance and strength during short-duration, high-intensity exercises. These improvements have been quantified across various metrics, including one-repetition maximum (1RM), muscular power, number of repetitions to failure, muscular endurance, speed, and total force exerted [24,25].

Creatine's osmotic action is known to result in minor water retention and decreased urine volume. Particularly during the loading phase, this could lead to a brief weight gain. Because of the increased intracellular water volume, there is an increased risk of compartment syndrome, muscle cramps, dehydration, or heat illness [26]. Reports of hepatic and renal complications associated with creatine supplementation have emerged in cases where creatine has been combined with other dietary supplements or consumed at dosages significantly exceeding recommended guidelines for extended periods [27]. Some of the available brands of creatine monohydrate are Wellcore Creatine Monohydrate, Optimum Nutrition (ON) Creatine Powder, and MuscleBlaze Creatine Monohydrate etc. which are mainly use as sport supplements.

Beetroot: Beetroot juice has gained significant attention in the sports nutrition world due to its potential to enhance athletic performance [28]. High amounts of inorganic nitrate (NO3-) can be found in beetroot juice, and consuming it has been shown to raise blood nitric oxide (NO) levels. Numerous studies have found an ergogenic effect of beetroot juice intake on exercise attempts with high oxidative energy metabolism demands, given the actions of NO in increasing vasodilation and blood flow with favorable consequences on muscular contraction [29]. Several studies have found that beetroot juice supplements improve performance in high-intensity exercise modalities where oxidative energy metabolism is the predominant energy metabolism [30,31]. Several clinical trials have investigated the effects of beetroot juice supplementation on athletic performance and key findings from them are improved endurance, improved power output and reduced perceived exertion [29,32,33]. A clinical study involving fourteen moderately trained male master swimmers conducted two incremental swimming tests to investigate the effects of Beetroot Juice Supplementation (BJS). The results demonstrated that BJS positively impacts swimmer performance by reducing the aerobic energy cost and increasing the workload at the anaerobic threshold [30,34]. There isn't a set "standard" amount of beetroot juice to take as a sports supplement, research has generally employed amounts between 140 and 600 ml daily. Side effects of beetroot juice include Gastrointestinal issues, Urine discoloration, and Allergic reactions etc. [35].

Caffeine: Among the most popular and extensively researched sports supplements is caffeine. It's an organic stimulant that can be found in tea, coffee, and some energy drinks [36]. Caffeine, administered at a dosage of 5-10 milligrams per kilogram of body weight, has been demonstrated to significantly enhance glycolytic energy production during high-intensity combat sports activities. This effect is attributed to a combination of increased lactate production and heightened tolerance to elevated blood lactate levels [37]. Caffeine consumption has been shown to confer modest to substantial improvements in several athletic performance parameters, including muscular endurance, movement velocity, muscular strength, sprinting, jumping, and throwing performance, as well as a variety of aerobic and anaerobic sport-specific tasks. While aerobic endurance appears to be the most consistently enhanced exercise modality following caffeine intake, individual responses may vary [38].

Caffeine supplementation in athletes enhances cognitive function by increasing focus and alertness [39]. This effect is mediated by its blockade of adenosine receptors in the brain. Adenosine, a neurotransmitter associated with relaxation and sleep, is inhibited by caffeine, resulting in reduced fatigue and heightened arousal [40,41]. A potential mechanism underlying caffeine's ergogenic effects may involve variations in 5-HTR2A receptor activity. These receptors, encoded by the HTR2A gene, modulate dopamine release, which in turn influences alertness, pain perception, and motivation [42].

The optimal timing of caffeine ingestion may be influenced by the specific caffeine source (38). Recent research has focused on the ergogenic potential of low-dose caffeine (~200 mg or ~3 mg/kg body mass) delivered through alternative methods beyond capsules, coffee, and sports drinks, such as chewing gum, bars, gels, mouth rinses, energy drinks, and aerosols [43]. Possible side effect associated with the caffeine are Nerves and Jitters, Insomnia and Gastrointestinal Issues [44,45]. In a 2016 study conducted by Joel D. Stover et al., 14 young adults (18–25 years old) who were engaged in recreational activities took part in a series of running trials. Before each study, participants were randomized to receive a placebo or a moderate dosage of caffeine (3 mg/kg body weight). The group that took caffeine significantly outperformed the placebo group in terms of running time to exhaustion, according to the results. This implies that young adults' running performance can be improved by coffee [46]. Despite the IOC and WADA's removal of caffeine from the banned substances list in 2004, caffeine remains under WADA surveillance. Athletes are required to maintain urine caffeine concentrations below 12 μg/ml, equivalent to 10 mg/kg body mass ingested orally over an extended period. This threshold significantly exceeds the reported performance-enhancing doses [47].

Protein and amino acid supplements: Protein and amino acid supplements are widely promoted to athletes and physically active individuals as muscle-building and performance-enhancing aids. Similarly, high-protein, low-carbohydrate diets are commonly used for weight loss. However, understanding the nutritional significance and effects of dietary protein and sports supplements varies significantly among athletes and active consumers, particularly in relation to individual exercise intensity, overall dietary intake, and metabolic status [48,49]. Athletes may require elevated protein intake to support optimal protein synthesis, energy production, immune function, and gastrointestinal health during demanding training regimens. Since the intensity and duration of an athletic activity increase the demand for protein, meals before and after the performance as well as on a regular basis throughout the day should contain protein to provide an effective supply of needed. Consuming 20-30 grams of total protein or 10 grams of Essential Amino Acids (EAAs) during or immediately following exercise has been consistently shown to enhance Muscle Protein Synthesis (MPS) and improve nitrogen balance [50].

Branched-chain amino acids (BCAA) including leucine, isoleucine, and valine, are vital amino acids that have attracted a lot of interest in the field of sports nutrition [51]. Skeletal muscle is the main organ where BCAAs are digested. Here, they are used as a fuel source and are essential for both muscle repair and protein synthesis [52]. Leucine, a specific BCAA, is known to play a key role in regulating protein production through the mTOR pathway [53].

Existing research suggests that Branched-Chain Amino Acid (BCAA) supplementation may enhance athletic performance by reducing muscle soreness, promoting muscle protein synthesis, and delaying fatigue. These effects are believed to be mediated by BCAA's ability to stimulate protein anabolism and inhibit muscle protein catabolism [54]. A 2021 case study by Radloff et al. examined the impact of BCAA supplementation on the running kinematics of an ultra-endurance athlete. Employing a cyclical supplementation protocol, the runner consumed a BCAA beverage during some training sessions and a placebo during others. The findings revealed a significant reduction in vertical oscillation during running when BCAA supplementation was used, suggesting improved running economy, characterized by a decrease in metabolic cost per unit distance [55]. A meta-analysis investigating the effects of Branched-Chain Amino Acid (BCAA) supplementation on exercise-induced muscle damage biomarkers and muscle soreness revealed a significant reduction in Creatine Kinase (CK) levels at the immediate and 72-hour post-exercise time points. Furthermore, BCAA supplementation was associated with a marked attenuation of Delayed-Onset Muscle Soreness (DOMS) from 24 to 96 hours post-exercise [56]. Well-liked BCAA supplements are usually flavored to enhance flavor and are available in powder form. BCAA supplements that are sold commercially include Xtend, Scivation XPC, and Optimum Nutrition Amino Energy.

Carbohydrate electrolyte solutions as a sports drink
Energy drinks, often marketed as sports drinks, are beverages containing sugar and various ingredients designed to enhance physical and mental performance [57]. Water balance is crucial for exercise performance, and functional beverages offer a convenient way to hydrate, replenish electrolytes, and provide necessary nutrients consumed or depleted during physical activity and competitive events [58]. These drinks are formulated to increase energy, improve focus, and potentially prevent bone and joint pain [59]. Many energy drinks contain optimal levels of carbohydrates and electrolytes to aid in glycogen replenishment and hydration [57].

During physical activity, electrolytes play a pivotal role in various biological functions. Sodium and potassium are particularly important for regulating body water balance and maintaining muscle excitability, cellular permeability, and protein and carbohydrate synthesis. Chloride is essential for maintaining osmotic pressure, acid-base balance, and gastric function [60]. Given the potential association between salt loss and muscle cramps, it is crucial to identify athletes susceptible to muscle cramps due to excessive electrolyte depletion during exercise [61]. The dietary supplementation of functional lipid-enriched beverages has become a widespread practice in sports nutrition [62].