Athletes need vitamins and minerals for good health, including proper hydration. Supplements like creatine and caffeine may enhance performance.
Protein hydrolysates and other supplements, like protein hydrolysates, may reduce muscle soreness and support recovery after exercise. Informing coaching staff and players of safe product programs (like Informed Sport ) may assist them in making informed choices.
Vitamins
Young athletes require high energy expenditure due to training, exercise and growth. Therefore, it’s vital that they receive sufficient nutrition based on their body type and activity level.
Vitamins are an integral component of everyday life, from turning food into energy to protecting bone density. Athletes should strive to maximize their vitamin intake through eating nutrient-rich foods like leafy green vegetables, nuts, seeds and fatty fish – with vitamin D3 (cholecalciferol) being more effective at raising and maintaining blood levels than D2.
Athletes may opt to take vitamin supplements if they have vitamin deficiencies, have medical conditions which limit their ability to absorb or utilize nutrients properly, or have issues related to diet/eating habits (food allergies/intolerances/plant-based diet). Before beginning any new dietary supplement regimen it is advisable to speak to a healthcare professional as vitamin needs vary between individuals; working with a registered dietitian nutritionist who specializes in sports nutrition will help determine exactly which vitamins athletes require for optimal performance.
Minerals
The body requires various minerals for numerous metabolic and physiological processes, including muscle contraction, normal heart rhythm, nerve impulse conduction, oxygen transport, oxidative phosphorylation enzyme activation bone health immunity functions as well as acid-base balance in the blood. While individual mineral needs cannot be easily quantified it is likely that exercise-associated losses of nutrients could increase supplementation needs among athletes.
Athletes utilize sports dietary supplements for various reasons, including increased performance, regeneration and optimizing their health condition. Unfortunately, most of these preparations have not been scientifically evaluated and therefore their efficacy may be limited.
Beta-alanine has become one of the most sought-after supplements, increasing carnosine levels while buffering acid levels in muscles to decrease fatigue; creatine optimizes high intensity training by replenishing PCr and ATP stores to improve strength, power and lean body mass; caffeine enhances alertness and concentration while simultaneously decreasing pain perception during exercise; while trace minerals such as boron and vanadium may be touted as anabolics but research supporting such claims remains limited and sometimes conflicting.
Electrolytes
Electrolytes are positively and negatively charged ions that conduct electricity to perform various vital functions, including fluid balance, muscle contraction and nerve signalling. Electrolytes play an especially essential role for endurance athletes who tend to sweat heavily during exercise and need replenishing lost electrolytes in order to sustain peak performance levels.
Electrolyte-enriched beverages should be consumed prior to, during, and after training or racing to replenish electrolytes lost through sweat. Look for sports drinks containing sodium (Na+) and potassium (K+). Most endurance athletes would find a drink containing 60-120 mg sodium and 15-45 mg potassium per 8 oz serving to be beneficial.
Some electrolyte products contain sugar for quick energy during workouts. Be sure to balance this product with water in order to avoid dehydration, and watch out for signs of electrolyte imbalance such as fatigue, irritability or impaired concentration or performance.
Protein
Protein supplements are powders, pills, and drinks designed to boost performance in various ways; building muscle, increasing energy, improving endurance or aiding weight loss. While many sports nutrition guidelines advocate taking an “eat first” approach in terms of meeting protein requirements for athletes, some athletes may find it challenging or impossible to meet all their protein requirements using whole foods alone.
Although higher protein consumption did not further enhance endurance performance in this study, some evidence indicates that taking in BCAAs, such as leucine, can aid in stimulating muscle protein synthesis post exercise and recovery.5
Young athletes should conduct ample research before purchasing any type of supplement, as some contain potentially hazardous ingredients or are unregulated by the FDA. When shopping, select products with third party testing and quality assurance seals such as NSF Certified for Sport or speak to an dietitian or registered clinical nutritionist about how dietary supplements fit into a healthy eating plan.
