Sports supplements can be an invaluable asset to athletes of any level – from national teams to personal fitness enthusiasts looking for that extra edge in the gym. While no single supplement fits all athletes perfectly, specific nutrients have proven their worth over time.
Examples of popular sports supplements are multivitamins, vitamin D supplements, energy boosters, collagen powders and dietary creatine.
Multivitamins
Multivitamins provide athletes with essential vitamin and mineral combinations, helping to ensure that they’re meeting all their daily nutrient requirements. Multivitamins may also be beneficial to people on restricted diets such as vegetarian or vegan.
Hydration supplements contain sodium, potassium and glucose that replenish lost electrolytes during exercise. They should be consumed either before, during or after training to maximize performance; within 30 minutes after starting physical activity is advised in order to prevent dehydration. Many sports nutrition supplements include cycling instructions on their labels so as to help avoid becoming dependent upon them and potentially reduce health effects associated with taking too many over an extended period.
Beta-alanine helps enhance exercise capacity by increasing muscle carnosine levels, which buffer lactic acid production and decrease fatigue. Creatine improves high-intensity performance by replenishing phosphocreatine (PCr) and ATP stores to strengthen strength, power, and lean muscle gains. Nitrates found in beetroot juice and leafy greens increase oxygen delivery to muscles for greater endurance.
Vitamin D
Vitamin D has long been studied in relation to exercise and post-exercise recovery, particularly its immunoregulatory function, which regulates many cells and tissues including muscle fibres and immune cells. Vitamin D deficiency is common among athletes and this appears to negatively impact exercise as well as recovery as well as increasing injury risks.
Prior to training, it is advisable to achieve adequate Vitamin D levels through sun exposure (i.e. arms, legs, and back at solar noon several times weekly) or supplementation. It should be noted that too much Vitamin D can lead to toxicity symptoms including nausea, vomiting, frequent urination and abnormal thirst. Studies have also linked Vitamin D with reduced injury incidence rates among athletes but further investigation needs to be completed on whether this reduction may be linked with its anti-inflammatory properties.
Energy supplements
Sports supplements can complement an athlete’s healthy diet to ensure they receive all of the essential vitamins and minerals for peak health and performance. But as supplements aren’t as tightly regulated, it’s essential that they carefully research any products they purchase before taking them.
Many of the most effective sports supplements include ergogenic aids like creatine, beta-alanine, caffeine and nitrates as ergogenic aids. Creatine increases phosphocreatine and ATP stores in skeletal muscle to improve high intensity training and promote lean mass gain; caffeine enhances alertness and focus while nitrates (found in beetroot juice and leafy vegetables) increase blood flow to muscles thus increasing oxygen delivery during exercise.
Selecting appropriate nutrition and supplements can give athletes an advantage in competition, and functional medicine lab testing can identify any deficiencies or imbalances which might be hindering performance or impeding recovery. Once identified, these issues can be addressed through a comprehensive nutritional plan consisting of whole foods, dietary supplements and therapeutic interventions as needed.
Collagen
Collagen is an essential protein that forms the building blocks for connective tissues such as skin, bones, muscles, ligaments and tendons. Of the 28 different forms of collagen there are 28 varieties, but only four or five make their way into nutritional supplements – ideal for athletes looking to maximize recovery and performance. At Athletic Training Home (ATH) we carry several gelatin and collagen nutritional products that are NSF Certified for Sport to take your recovery and performance to new levels.
Collagen can provide relief to athletes injured from sports-related incidents by aiding tissue repair and recovery. Studies have revealed its ability to enhance bone health, promote wound healing, alleviate muscle soreness, reduce inflammation associated with exercise or injury and ease muscle soreness. It can even improve muscle protein synthesis; though traditionally considered a protein source. For athletes looking to build muscle mass however, whey protein powder would likely provide more effective support; research suggests consuming hydrolyzed collagen 30-60 minutes prior to training can support muscle and connective tissue repair support as well.
