Supplements For Sports Nutrition
The Ultimate Guide To Supplements
If you have clear priorities, navigating the world of sports supplements can become less intimidating, making it easier to decide what to take and why.
Here is a list of popular supplements that can assist you in achieving common sports goals and enhancing sports performance.
What are sports supplements?
We are not talking about illegal steroids or any other questionable sports supplements that a suspicious person at the gym may attempt to sell, so the topic of supplementation in sports can be controversial.
Legal sports supplements are products that are designed to assist and benefit your body before, during, or following physical exercises. They have been specifically created to aid in:
- Meet nutritional needs, e.g. protein
- Improve nutrient deficiencies
- Enhance athletic performance
- Fulfill personal fitness goals
Instead of being considered as a substitute for a healthy diet, they should be viewed as a supplement to one.
There is a wide range of sports nutrition supplements available, encompassing various types.
- Vitamins & Minerals
- Amino acids
- Herbs
- Botanicals
- Food concentrates
- Plant concentrates
Deciphering what truly works can be challenging due to the saturated market of sports nutrition supplements.
We recommend identifying the areas you wish to enhance such as recovery, energy, or muscle growth to determine the appropriate sports supplements that can assist you in achieving your desired objectives.
In this article, we aim to present a compilation of the most popular and effective sports supplements and assist you in identifying which ones could be beneficial for you.
Why are sports supplements needed?
In certain cases, our diet alone may not provide us with all the necessary components to excel in our chosen sport or activity.
At times, we might desire a slight enhancement for our workout.
If you have any reason, there exists a sports supplementation product that can aid you in feeling enthusiastic and energized, promoting healthy muscle growth, or assisting you in recovering afterwards.
Supplements for improved athletic performance
The use of creatine enhances both brain and body strength.
This supplement, which has been extensively researched, provides muscles with energy for short bursts of intense activity without the need for oxygen (e.g., sprinting). Several clinical trials have confirmed its effectiveness for high-intensity, intermittent activities, although the results may differ depending on the individual. Clinical trials have demonstrated that creatine increases strength, work, and power for muscle contractions that require maximum effort. In the long run, it may assist athletes in adjusting to their training routines. However, creatine does not offer significant advantages for endurance sports.
The supplement seems to be relatively safe when taken at a loading dose of 20 g per day for a maximum of 7 days, and 3 g to 5 g per day for a maximum of 12 weeks. However, it may cause weight gain resulting from water retention, and consumers have experienced diarrhoea, nausea, cramps, stiffness, and heat intolerance.
Fish oils help to keep joints healthy and flexible, promoting their maintenance and development.
Running, jumping, participating in impact sports, or walking for extended periods can put a significant strain on our joints. Additionally, extended periods of sitting can cause our joints to become stiff. If we are carrying extra weight, this problem is exacerbated whether we are sitting or in motion.
When individuals are unhappy, their joints (which number more than 300) become stiff, painful, and inflamed. It is crucial to engage in activities such as yoga and swimming that allow for the full range of motion to preserve flexibility.
Research has indicated that various conditions, such as heart disease, can be defended against by omega-3 fatty acids, which are present in oily fish like sardines, herring, mackerel, and salmon.
In addition, they contribute positively to our joint health, as they aid in mitigating inflammation caused by intense training or various forms of body stress.
Taking purified omega-3 in the form of pills or liquids, which should ideally be kept in the refrigerator, allows us to consume higher amounts of it, particularly if oily fish is not included in our diet.
Algal oil serves as a vegan substitute for fish oils.
If you desire the advantages of fish oils described above but prefer to avoid consuming fish, there is excellent news! You have the option to substitute an algal oil supplement instead, thereby eliminating the need for fish involvement.
The omega-3s that fish obtain come from the algae they consume, and algal oil supplements are derived from identical marine algae.
Algal oil, in contrast to some nuts, seeds, and vegetables, is a vegan omega-3 source that provides a balanced amount of DHA and EPA comparable to conventional fish oils.
A study conducted on 92 healthy adults discovered that the reduction in triacylglycerol levels achieved by consuming microalgal oil (with a daily dosage of 2.4g of DHA + EPA) was comparable to that induced by a standard fish oil product.
You will also not experience any fishy aftertaste as an added advantage.
Produce lean muscle with whey protein.
When individuals mention their desire for a ‘ripped’ or ‘tight’ appearance, they are essentially referring to their goal of achieving leanness.
There is a common misconception that this only involves losing fat, but in reality, it is equally, if not more, about developing lean muscle tissue.
Lean muscle can enhance your metabolism as it consumes more calories at rest compared to fat.
The most effective method to build muscle is through specific and consistent training that involves body weight and barbell-style exercises.
To achieve a quick and noticeable change, it is important to consume an adequate amount of protein, as this is the substance the body utilizes to repair small tears in the muscle fibres resulting from physical activity.
Recent research indicates that adhering to the current recommendation of consuming 0.8g of protein per kg of body weight daily is inadequate for individuals with athletic aspirations, highlighting the necessity of aiming for a minimum of 1.4g to 2g instead.
Supplementing your protein levels with whey protein is a cost-effective and convenient method.
Achieve the development of lean muscle through vegan protein.
Enriching your diet with some extra protein can be achieved by means other than whey.
There are numerous types of vegan protein powders available that can perform the same function, with pea, hemp, and soy protein being among the most sought-after options. All three of these proteins are complete, meaning they encompass all 9 essential amino acids required by our bodies for repairing existing muscle fibres and developing new tissue.
In a study that compared whey protein and pea protein, there were no notable variances between the two in terms of physical adaptions after 8 weeks of high-intensity functional training (HIFT).
The two groups both saw improvements in strength for 1 rep-max back squats and achieved comparable results in body composition, muscle thickness, force production, and overall strength.
BCAAs are important for maintaining and growing muscles.
BCAA is an abbreviation for branched-chain amino acids, which consist of three different amino acids.
- Leucine
- Isoleucine
- Valine
The three amino acids together constitute one-third of all essential amino acids and play a crucial role in the synthesis of muscle protein. Nevertheless, it is believed that these three amino acids might offer additional advantages.
Taking BCAAs could potentially be helpful due to their properties and the fact that, unlike other necessary amino acids, they are typically sent straight to the muscles for processing, bypassing the liver.
- Increase muscle mass faster
- Provide extra support while you’re exercising
- Help you feel more energized for longer
Protein shakes and pre-workouts frequently include them for several reasons which is why you will find them in many of these products. However, you have the option to take them individually to experience their pure benefits or consider incorporating them into your existing supplement routine for an added boost.
Mass gainers help in increasing weight and building muscle mass.
If your aim is to enhance your body and muscle size, it is important to ensure that you are consuming a higher amount of calories than what your body requires.
Mass gainers were invented because achieving a calorie surplus through diet alone can be challenging, particularly for individuals with smaller appetites.
Mass gainers are typically filled with calories, primarily derived from carbohydrates, protein, and a small amount of fat for added measure.
When considering the steps, rephrase the given text without altering the meaning, without adding new information, and without removing any information. Regard them as a more wholesome option compared to quickly consuming large quantities of ice cream or excessively garnishing every meal with cheese.
By taking just a few sips, you can acquire numerous calories, negating the necessity of extensive meal preparation typically required when solely depending on diet to improve muscle mass.
When considering the information critically, it becomes apparent that not all mass gainers have the same quality. There exist certain mass gainers that contain inexpensive carbohydrates known as ‘fillers’, such as sugar, artificial sweeteners, and low-quality protein. It is therefore advisable to consistently inspect the label before making a purchase.
Pre-workout supplements provide energy for workouts.
Would you typically drink coffee or energy drinks before your workout? Want to take it to the next level? Specially designed pre-workout beverages may be the answer.
Typically, pre-workouts are found in powder format and consist of ingredients that support energy levels such as caffeine, BCAAs, and creatine. They also include fast-acting carbohydrates to promptly supply the body with readily available energy.
When considering the time required for digestion, it is important to acknowledge that consuming carbohydrates, such as a slice of toast or bagel, is an effective method of fueling your body.
Unlike food, pre-workout powders offer energy that doesn’t require the same digestion process. Consequently, they allow you to begin exercising shortly after consumption, eliminating the discomfort of feeling full from a meal.
According to a study published in the Journal of Nutrients in 2014, the consumption of carbohydrates before exercising led to an approximately 40% increase in glycogen stores, which are crucial for supplying energy to the muscles.
Energy gels, bars, and drinks provide energy while working out.
If you enjoy endurance cycling, long-distance running, or avid hiking, it may be necessary for you to replenish your energy reserves both during and before engaging in these activities.
For example, when you have been cycling for around an hour, your body will have used up most of its energy stores (glycogen), which can cause you to feel physically and mentally fatigued – and that’s no fun for anyone.
Fortunately, there are products such as energy drinks, bars, and gels that have been designed specifically to offer instant energy absorption, enabling you to regain your vitality and stay motivated to continue.
Many energy gels, bars, and drinks are designed with optimal formulations to meet your energy requirements, including high-quality carbohydrates and electrolytes that aid in keeping your body hydrated.
Beetroot, also known as beet juice, is being considered for its potential health benefits.
This supplement can widen blood vessels in muscles during exercise, increase energy production, and reduce the amount of oxygen used. While the outcome varies, a limited amount of clinical trial evidence indicates that beetroot or beet juice may improve athletic performance and endurance in time trials and time-to-exhaustion tests among swimmers, runners, rowers, and cyclists. The impact appears to be more significant in individuals who engage in recreational activity rather than professional athletes. In the short term, no safety issues have been reported at the typical dosage of two cups.
Hydroxymethylbutyrate (HMB) is a compound that can be synthesized from the amino acid leucine. It is used as a dietary supplement to potentially improve exercise performance and muscle growth.
HMB is believed to aid in the restoration of function and structure in stressed and damaged skeletal muscle cells. However, the effectiveness of HMB has been inconsistent in clinical trials. Despite this, HMB may facilitate a quicker recovery from intense exercise-induced muscle damage, like a pulled hamstring or a torn rotator cuff. There have been no reported safety concerns when taking a typical dose of 3 g/day for 2 months.
Betaine is a substance that can be derived from sugar beets or synthesized through chemical processes. It is commonly used in the cosmetic and food industries due to its moisturizing and conditioning properties. It functions by attracting and retaining water molecules, which helps to hydrate and soften the skin. Additionally, betaine can act as a surfactant, aiding in the removal of dirt and bacteria from the surface of the skin. In food products, betaine is often used as a flavour enhancer and preservative. Overall, betaine is a versatile ingredient that has various applications in different industries.
Betaine, which can be found in beets, spinach, and whole-grain bread, is believed to enhance creatine production, cellular water retention, and/or blood nitric acid levels when taken as a supplement. Research involving bodybuilders and cyclists indicated that betaine may provide some advantages for strength- and power-focused performance, although findings from clinical trials are inconclusive. It has been reported that a dosage of 2.5 g/day for a maximum of 15 days has not resulted in any reported side effects or safety issues.
Caffeine is a substance that stimulates the central nervous system, reducing fatigue and increasing alertness.
The sedative-like neuromodulator adenosine is blocked by this stimulant, resulting in a decrease in pain and perceived exertion. Numerous clinical trials consistently show that caffeine can enhance performance, especially in endurance activities like running and intermittent, long-duration activities like soccer, when taken before physical activity. In adults, it is considered safe to consume caffeine in dosages of up to 400 mg to 500 mg per day. Possible negative side effects include insomnia, nausea/vomiting, restlessness, tachycardia, arrhythmia, and, in cases of an acute dose of 10 g to 14 g of pure caffeine, death.
Glutamine is a substance that is found naturally in the body and plays a vital role in various physiological processes.
Step by step, rephrase the text while maintaining the same meaning: The amino acid is significant as it provides nitrogen for biochemical reactions and plays a crucial role in metabolism and energy production. There have been initial studies suggesting that it could potentially improve recovery and muscle strength while reducing post-exercise soreness. No safety issues were reported when taken at a dosage of 45 g/day for 6 weeks. For individuals with infections, burns, intestinal diseases, and other severe illnesses, the recommended dosage should not exceed 0.42 g/kg.
Should you take these supplements?
When considering the most popular supplements, it can be observed that both male and female athletes commonly consume similar ones. However, women tend to prefer iron, while men are more inclined towards vitamin E, protein, and creatine intake.
The Office of Dietary Supplements states that dietary supplements may have a collective impact on enhancing athletic performance.
The authors from the Office of Dietary Supplements emphasized the importance of a nutritionally balanced diet and proper hydration for individuals to achieve their peak physical performance. They also mentioned that athletes who partake in endurance activities lasting over an hour or in extreme conditions such as high temperatures or high altitudes may require replenishment of fluids and electrolytes, as well as additional consumption of carbohydrates to sustain their energy levels.
Continuing, they stated that the effects of consuming dietary supplements for exercise and athletic performance differ based on the level of training, the type, intensity, and duration of the activity, and the environmental conditions, regardless of proper nutritional preparation.
