The Science of Performance: Nutrition and Herbal Products in Sport

There are common goals for nutritional support depending on the type of training and individual factors. The aim is to determine the appropriate type, amount, and timing of nutrient intake and hydration. Additionally, many athletes face the risk of energy deficiency due to an imbalance between energy intake and expenditure. Therefore, before, during, and after exercise, good nutritional strategies, especially carbohydrate intake and fluid replacement, are important. Following the policy of ''food first, but not only food'', dietary supplements can be used to support nutrition and performance. In this context, the use of herbal products by athletes has become increasingly widespread in recent years. However, these products may be used by athletes with the misconception that 'if it is herbal, it is harmless/has no side effects' and as a result, the athlete's performance may be negatively affected. These products, which are used by athletes to support or enhance their physical performance, support the athlete's performance when using the right plant, the standardized product, at the right time, with the right dose. The aim of this review is to identify and explain in detail the practical nutritional recommendations, effects, and herbal products commonly used by athletes in recent years. In conclusion, personalized nutrition and evidence-based supplements contribute to athletic performance and recovery.