Sports Supplements

Supplements are used by athletes, bodybuilders and sports men and women to boost their strength, performance and recovery, and are available in numerous different forms ranging from multivitamins and minerals through to protein, creatine and various other ‘ergogenic’ aids which are intended to enhance performance.

Before individuals opt to take any form of supplement they should ensure their diet is healthy, balanced and suits their sport. Those who do decide to proceed and begin taking a supplement should always consult an accredited sports dietician or a registered nutritionist who specialises in sports nutrition beforehand, as they will be able to assess your suitability for a particular supplement.

Common sports supplements include the following:

Creatine

Simply explained, creatine is a high-energy compound which helps to store and provide energy. Creatine is produced within the body, occurs naturally in fish and meat and can also be taken in supplement form.

Creatine as a dietary supplement is considered to be a ‘legal steroid’ and is used by athletes and sports men and women to increase muscle bulk. It is intended to help you train for longer and also to boost performance during frequent high-intensity exercise.

Concerns have been raised over the long-term health and safety implications of taking creatine for prolonged periods of time, as some research has suggested it may have undesirable effects on the digestive system and could also result in muscular and cardiovascular issues as well as potentially increasing the risk of cancer. However, more research into the possible risks of the supplement is required to substantiate these claims, and creatine currently remains a hugely popular dietary supplement.

Whey protein

Whey protein is a natural protein present in milk, containing very little fat, carbohydrate or lactose. Whey is what is known as a naturally complete protein, meaning that it is made up of all of the essential amino acids which are needed in the average daily diet.

As well as housing the perfect combination of amino acids, whey protein also contains what is known as a branch chain of amino acids (BCAAs), which are the first ones to be used during intense training. The whey protein provides the body with these amino acids and in turn they assist with repairing and rebuilding lean muscle tissue.

Another benefit of whey protein is that it is extremely easy to digest, meaning it is absorbed quickly and can provide instantaneous nourishment to the muscles.

Energy drinks

Staying well hydrated during exercise and training is extremely important, and even a small amount of dehydration could be detrimental to performance levels. Drinking water is a good way of keeping yourself hydrated during exercise periods, and some individuals also opt for energy drinks, particularly those who undertake endurance events such as long distance running.

Many energy drinks contain electrolytes such as sodium, which help to stimulate thirst and encourage drinking, as well as enhancing the body’s ability to hold water. In addition, the carbohydrates contained in many energy drinks can provide individuals with extra energy which may be needed in the latter stages of training, and could also provide extra protein to help prevent muscle loss.