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Formulators: Active nutrition = hybrid sports nutrition
Here are 19 sporting ingredients that target different aspects of active nutrition, including energy production, recovery, muscle growth, joint health and overall health.
4 Min Read
At a Glance
- Active nutrition optimizes muscle, energy, joints.
- Clinically supported ingredients enhance performance.
- Balanced nutrition ensures recovery and longevity.
Active nutrition is a critical component of any lifestyle that emphasizes physical activity, whether someone is an elite athlete, a weekend warrior or just committed to maintaining a healthy, active life.
Active nutrition involves the right balance of macronutrients (fat, protein, carbohydrates) and the inclusion of specific supplements that support energy production, recovery, muscle growth, joint health and overall health. Many clinically substantiated ingredients are available for efficacious active nutrition formulations.
Muscle health
Muscle health is a cornerstone of active nutrition, especially for individuals engaged in physical activity, sports or fitness routines. Strong, well-nourished muscles support better performance and contribute to overall health, longevity and metabolic efficiency. Healthy muscles are necessary for strength, endurance and overall physical performance. Active nutrition gives the body the essential nutrients to build, maintain and repair muscle tissue, which is critical for optimal athletic performance.
Maintaining muscle health helps protect joints and bones during exercise, preventing injuries. Strong, flexible muscles stabilize the body, reducing the risk of strain or overuse injuries common in active individuals.
Muscle tissue improves metabolic health because it burns calories even at rest. Active individuals with higher muscle mass have better metabolic health, including improved glucose regulation and fat metabolism. This also helps maintain a healthy weight and reduces the risk of metabolic diseases.
Ingredients to consider
Protein is a critical macronutrient for muscle repair and growth, especially following physical exertion. High-quality proteins are rich in essential amino acids (EAAs) that help rebuild muscle fibers post-workout. Research has demonstrated that protein supplementation significantly enhances muscle protein synthesis (MPS) after exercise.
Branched-chain amino acids (BCAAs), which include leucine, isoleucine and valine, play a vital role in muscle metabolism. BCAAs are unique because they are metabolized in the muscle rather than the liver, allowing them to be used directly as a fuel source during exercise. Leucine may be the most critical of the BCAAs, as it stimulates MPS, which is the process of building muscle. It also helps prevent muscle breakdown during prolonged periods of exercise. Isoleucine and valine support energy production and muscle repair, making them essential for recovery after intense physical activity.
Creatine supplementation increases strength, lean mass and muscle morphology.
HMB (hydroxymethylbutyrate) is produced by leucine metabolism in the body. It has been identified as attenuating sarcopenia by promoting the protein synthesis pathway and suppressing the breakdown of proteins.
Probiotics research shows gut microbiota composition and diversity can determine skeletal muscle metabolism and functionality. This is true in catabolic (sarcopenia) or anabolic (exercise or in athletes) situations. Another study stated, “Probiotic supplementation enhances both muscle mass and global muscle strength; however, no beneficial effects were observed in total lean mass.”
Physical energy
Physiologically and biochemically speaking, supporting energy levels should begin at the cellular level. This means we must start looking at supplement ingredients that help the cell’s natural abilities to produce energy and recover more quickly so the process can begin. Regarding energy, the mitochondria (energy factories) play a critical role.
The energy needs of each type of cell determine the number of mitochondria found in those cells. For example, muscle and brain cells have more mitochondria because they need more energy than bone cells.
If we need more energy, then we need to support the nutritional needs of the mitochondria. This process begins by supporting the production of ATP (adenosine triphosphate), the essential energy-rich molecule produced by mitochondria and the key nutrients involved in this energy-producing process. Some of the nutrients to consider include:
• L-carnitine: Needed to carry long-chain fatty acids (fuel) into the cell and mitochondria.
• Omega-3s: Research showed that omega-3 supplementation positively impacted the composition of mitochondrial membranes and helped promote improvements in ADP (adenosine diphosphate) sensitivity.
• Ubiquinol: This bioactive form of ubiquinone (CoQ10) is involved in synthesizing ATP in the mitochondria.
• Magnesium: The master mineral plays a key role in mitochondrial functions, including energy production in the form of ATP.
• PQQ (pyrroloquinoline quinone): Stimulates mitochondria production and supports mitochondrial function, i.e., not improving the mitochondria function but increasing the number of mitochondria in the body.
• D-ribose: Found in cells, particularly in the mitochondria, and essential in energy production. Without sufficient energy, cells cannot maintain integrity and function. Supplemental D-ribose has been shown to improve cellular processes when mitochondrial dysfunction occurs.
[Editor's note: For 7 more ingredients that target joint health, plus one more essential thing, download the free SupplySide Supplement Journal digital magazine, "The New Active Nutrition Market."]
Putting a bow on active nutrition
Active nutrition is vital to maintaining a healthy and vibrant lifestyle, regardless of whether a person is an elite athlete or simply focused on staying fit. Individuals can support muscle health, improve energy production and protect joint function by incorporating the right balance of macronutrients and targeted supplements.
Using clinically supported ingredients such as protein, BCAAs, creatine, omega-3s and probiotics ensures the body has the tools to repair, grow and perform at its best. Additionally, joint-supporting supplements like boswellia, collagen and turmeric can enhance mobility and reduce pain, allowing individuals to stay active longer and recover faster. Through a comprehensive approach to nutrition, supplement manufacturers can equip consumers who are looking to boost overall performance, longevity and well-being in their active pursuits.
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