Objetivos ›

Forma física

Rendimiento en el ejercicio, fuerza, resistencia y recuperación.

Evidencia más sólida: Hierro, Whey Protein y Essential Amino Acids.

Suplementos sobre «Forma física»

Cada suplemento recibe la calificación de su beneficio más sólido sobre «Forma física». Abre uno para ver cada beneficio.

SólidaModeradaDébilSin ensayos
SuplementoEfectos principales en los estudiosEvidenciaBeneficios estudiados
HierroIron stores +Hgb, Endurance +VO2Sólida4 de 10
Whey ProteinMPS +40-100%, Lean mass +4kgSólida8 de 10
Essential Amino AcidsAmino retention +15%, Lean mass +2.5kgSólida6 de 10
Branched-Chain Amino AcidsAnabolic signaling +mTOR, Muscle preservation +gainsSólida9 de 10
ElectrolitosCramp threshold +0.86 Hz, Pain -0.7 scaleSólida5 de 10
Ácido hialurónicoLess pain, faster recovery, +23pp adhesionsSólida1 de 10
MagnesioStrength/mg +1.02, Muscle relaxation +20%Sólida3 de 10
Nitrate↑ exercise tolerance, ↓ angina/ischemiaSólida5 de 10
Vitamina DStrength/mass +25(OH)D, Falls/function ↓; +25(OH)DSólida1 de 10
CreatineStrength/lean mass +10–30%, Sprint power/endurance +8–35%Sólida5 de 10
Mostrando 10 de 142 suplementos.

Qué abarca «Forma física»

10 beneficios que miden los estudios y los suplementos con la evidencia más sólida para cada uno.

Rendimiento deportivo

How well you perform in a single training session: power, work completed and how hard it felt. It is measured by power output, total volume lifted and rated perceived exertion.

36 suplementos, 11 con evidencia sólida
  1. HierroSólida, 117
  2. CreatineSólida, 60
  3. Branched-Chain Amino AcidsSólida, 53
  4. Essential Amino AcidsSólida, 51
  5. CaffeineSólida, 35

Resistencia

How long you can keep going at a given effort. It is measured as time to exhaustion, as distance covered in a fixed time, and as VO2 max, the maximum oxygen the body can use.

69 suplementos, 12 con evidencia sólida
  1. HierroSólida, 316
  2. NitrateSólida, 74
  3. CreatineSólida, 54
  4. ElectrolitosSólida, 33
  5. CaffeineSólida, 30

Fuerza

How much force a muscle can produce. It is measured as a one-repetition maximum, as grip strength, and as peak force on a dynamometer.

22 suplementos, 7 con evidencia sólida
  1. HierroSólida, 110
  2. Essential Amino AcidsSólida, 60
  3. Branched-Chain Amino AcidsSólida, 59
  4. CreatineSólida, 59
  5. Whey ProteinSólida, 54

Crecimiento muscular

Muscle getting bigger, which is separate from getting stronger. It is measured as lean mass on a DXA scan, as muscle thickness on ultrasound, and as muscle fibre size on a biopsy.

23 suplementos, 11 con evidencia sólida
  1. Whey ProteinSólida, 140
  2. Essential Amino AcidsSólida, 88
  3. Branched-Chain Amino AcidsSólida, 79
  4. LeucineSólida, 45
  5. CreatineSólida, 33

Mantenimiento muscular

Keeping the muscle you already have, during ageing, illness, bed rest or a period of eating less. It is measured as lean mass over time and by markers of muscle being broken down.

28 suplementos, 11 con evidencia sólida
  1. Vitamina DSólida, 86
  2. MagnesioSólida, 64
  3. Whey ProteinSólida, 58
  4. CalcioSólida, 57
  5. Branched-Chain Amino AcidsSólida, 39

Recuperación tras el ejercicio

How quickly the body returns to normal after hard exercise. It is measured by muscle damage markers such as creatine kinase, by how fast strength comes back, and by soreness over the following days.

72 suplementos, 10 con evidencia sólida
  1. HierroSólida, 164
  2. Ácido hialurónicoSólida, 91
  3. Branched-Chain Amino AcidsSólida, 44
  4. Ácidos grasos omega-3Sólida, 40
  5. MagnesioSólida, 30

Dolor muscular

The ache that arrives a day or two after unfamiliar exercise, called delayed-onset muscle soreness. It is measured on a visual analogue scale at fixed hours afterwards, and by pressure pain threshold.

17 suplementos, 2 con evidencia sólida
  1. Essential Amino AcidsSólida, 18
  2. GlucosamineSólida, 14
  3. L-CarnitineModerada, 8
  4. ElectrolitosModerada, 7
  5. Type-II CollagenModerada, 6

Calambres musculares

Sudden involuntary muscle contractions, usually in the legs and often at night or during exercise. Trials count how often they happen, how long they last and how much they hurt.

5 suplementos, 4 con evidencia sólida
  1. ElectrolitosSólida, 40
  2. MagnesioSólida, 21
  3. CalcioSólida, 20
  4. PotasioSólida, 16
  5. DiosminModerada, 6

Composición corporal

What the body is made of, rather than what it weighs: fat mass, lean mass and bone. It is measured by DXA scan, bioelectrical impedance or skinfolds, and two people at the same weight can differ completely here.

19 suplementos, 9 con evidencia sólida
  1. Essential Amino AcidsSólida, 125
  2. Whey ProteinSólida, 85
  3. Branched-Chain Amino AcidsSólida, 63
  4. GlutamineSólida, 44
  5. LeucineSólida, 43

Fuente de proteína

The substance supplying protein and its amino acids. What matters is the amount, the amino acid profile and how well it is digested, rather than any effect beyond supplying protein.

10 suplementos, 7 con evidencia sólida
  1. CaseinSólida, 46
  2. AlanineSólida, 45
  3. Branched-Chain Amino AcidsSólida, 29
  4. GlutamineSólida, 27
  5. L-SerineSólida, 26

Protocolos sobre «Forma física»

Lo que usaron los estudios para este objetivo o para un grupo de personas. No es un consejo: habla antes con un médico.