Sports supplements should not replace a healthy diet; rather, they can assist athletes before, during, and post workout to bolster energy levels and keep performance at its highest potential.
Science-backed supplements like beta-alanine, creatine and nitrates are widely recognized to increase performance. When taken alongside protein and multivitamins they can improve strength, body composition and endurance.
Protein Powders
Protein powders are an increasingly popular supplement among athletes seeking to increase their protein consumption. These supplements may come from either animal or plant sources and often contain various forms of amino acids.
While protein powder can certainly assist your athlete in meeting his/her protein requirements, it’s also important to remember that eating whole foods provides enough protein. A good rule of thumb would be eating protein sources three times each day.
If your athlete enjoys drinking protein shakes post-workout, consider switching it up by switching to low fat Greek or Icelandic yogurt with roughly the same amount of protein – plus they provide extra dietary fiber! Your athlete will feel satisfied and stay full longer!
When purchasing protein powder, look for one that is third-party certified and thoroughly tested to ensure its contents. Whey protein has been scientifically shown to promote muscle growth and repair post exercise and it provides all nine essential amino acids; however, plant-based proteins like pea or soy may work better for those who have dairy allergy concerns or sensitivities.
Omega-3 Fats
Omega-3 fatty acids (EPA and DHA) should be an integral component of every athlete’s diet, as these essential fatty acids have been shown to reduce inflammation, improve muscle recovery, reduce risk of injury or illness and enhance performance. They can typically be found in fish or seafood sources like tuna; however ALA can be converted to these essential fatty acids by the body itself.
Fatty acids are chain-like chemical molecules composed of carbon, oxygen and hydrogen atoms that attach themselves to available spaces within cell membranes for specific tasks. Fatty acids cannot be produced within the human body – instead they must come from outside sources such as food.
Recent studies have demonstrated the value of adding omega-3 supplements to an athlete’s diet as an easy way to aid training adaptation, muscle recovery and reduce risk for injuries and illness. Studies have also demonstrated how supplementation with EPA/DHA may reduce markers of exercise-induced muscle damage while improving performance5.
Electrolytes
Electrolytes are minerals essential to maintaining body balance, such as sodium and chloride (table salt), potassium, magnesium and calcium. Athletes lose electrolytes through sweat during exercise; replacing lost minerals during workouts helps prevent cramped muscles, improve hydration and boost performance.
Electrolytes can be obtained through foods like fruits and vegetables, while others may use sports drinks to hydrate themselves. Unfortunately, sports beverages contain fixed concentrations of electrolytes that may either be too low or high depending on individual athletes’ needs.
Supplementation can provide numerous advantages during and post training sessions; however, staff and players should be cognizant of any associated risks when using untested products that might be detected by World Anti-Doping Agency (WADA). It is therefore imperative that team members receive proper education about safe dietary choices to allow players to make informed choices regarding which supplements to use when.
Multivitamins
Children’s sports training years are crucial in developing their bodies’ systems. Sports nutritionists frequently recommend B vitamins (B-6 and B-12) as supplements, which are easily added into a balanced diet through tablet form supplements.
Glucosamine and chondroitin supplements are often recommended as ways to strengthen ligaments of young bodies who experience frequent changes of direction and strain joints and ligaments. But exercising smart is the key to increasing ligament strength; prioritizing an engaging workout over supplementation.
Though some supplements can enhance performance, their claims have not been scientifically supported by research. Furthermore, consuming improperly labeled products could violate anti-doping rules that govern elite sports if consumed unknowingly. It is advised to conduct an initial nutritional assessment prior to initiating supplement use by athletes.
