Sports supplements are only appropriate for people without liver, heart, or kidney problems. These are products that are used the performance of most athletes. They include herbs, minerals, amino acids, or vitamins. They are considered as dietary supplements and can be bought over the counter. Below is a list of most popular sports supplements:
This is the most used supplement as it boosts the performance of athletes. It is sold in the form of capsules, bars, or shakes. Athletes need more proteins than a sedentary person. Protein supplements occur in the following forms:
- Soy Protein
This type of supplement is suitable for vegetarian athletes. It is rich in amino acids such as glutamine and arginine which occur twice that of milk-based proteins. Its digestion rate is intermediate i.e. between low and rapid. As an athlete, consume 10-30g before workout and the same amount immediately after workout.
- It promotes cardiovascular and bone health
- High arginine promotes healthy vascular function and nitric oxide production
- Promotes a healthy immune system
This supplement is suitable for athletes allergic to egg and milk proteins
- Egg White Proteins
This type of supplement is suitable for athletes allergic to soy and milk proteins. It is prepared from the albumen and contains over 40 proteins. They contain the essential amino acids which are the building blocks for muscle growth. The digestion rate of this type of protein supplement is between medium – fast. As an athlete, consume 10-30g before workout and the same amount immediately after workout.
- Promotes development of lean muscles
- Promotes satiety
- Promotes healthy immune system
It is a good supplement for athletes who don’t like the taste or smell of whole eggs.
- Casein Protein
This type of supplement is suitable for athletes who skips meals. It is rich in amino acids such as proline and tyrosine. The digestion is slow especially when the stomach pH is low. This is because it forms clusters of casein molecules. Therefore, athletes are advised to take 10-30g after 1 hour of training or workout. It is ideal as a meal replacement.
- Whey Protein
This type of supplement is ideal for dieters as it contains high levels of leucine which is an efficient anabolic stimulus. It is rich in amino acids such as cysteine, leucine, and BCAAs. The digestion rate is high due to its solubility in water at low pH. The recommended intakes are 10-30g 30 minutes before workout and same amounts immediately after training.
- High BCAA promotes faster digestion rates and enhances the development of lean body mass.
- High levels of cysteine promote antioxidant capacity and glutathione production.
- Assists in weight loss as it promotes satiety
Fitness supplements are recommended for people who have trained solidly, and they require to improve their nutritional status. Fitness supplements make the body look leaner, stronger and bigger. Below is a list of some of the fitness supplements known as “performance enhancers.”
This is a leucine metabolite that decreases muscle breakdown. They also contain an anti-catabolic effect that adapts muscles to regular training. It also has positive effects on lean body mass. A gym goer should take between 1.5 – 3g per day.
This is a precursor of Adenosine Tri-Phosphate synthesis. This hormone fuels all the body parts including muscle contraction. The assumption is that this supplement will either speed up the synthesis or prevent loss of ATP. It is highly recommended for athletes who train with high intensity. A dose of 5 – 10g per day is recommended.
Beta-alanine is used to blunt the effect caused by acid build in the muscles as a result of intense anaerobic exercises. Muscle subjected to carnosine experience less fatigue and endure long hours of exercise. A dose of 3.2g per day can bring you results even after four weeks.
This is the best supplement for athletes who want to achieve optimal muscle strength and size. Creatine supplements increase the skeletal muscles creatine which in turn extends the time taken by muscles to exert maximum power. This is very helpful as it will lead to more reps, faster sprints, throwing harder, high jumps, and so on. A dose of 15-25g per day is recommended for starters and a maintenance dose of 3-5g per day is recommended.