Sports Nutrition: Do You Need Supplements as an Athlete?
Sports nutrition is more popular than ever. You see it everywhere. In supermarkets, gyms, and online, from creatine and protein powders to energy bars and pre-workouts. Many people who exercise wonder if they really need all these supplements. Perhaps you have burning questions too. Is sports nutrition important for everyone who exercises, or are there only specific cases where supplements are useful? And if you decide to use sports nutrition, how do you choose the best product for you?
In this blog, we discuss what sports nutrition actually is, who it truly adds value for, and what to consider when choosing supplements. This way, you’ll know exactly whether and which sports nutrition suits you best.
What is Sports Nutrition?
Sports nutrition is food specifically developed to support your athletic performance and muscle growth. It often involves supplements such as protein shakes, creatine, BCAAs (branched-chain amino acids), and pre-workouts. Each of these products has a specific purpose. You can use these supplements at different times, depending on what your body needs at that moment.
Besides supplements, regular food also plays a significant role in sports nutrition. Sport and nutrition cannot be seen separately. Think, for example, of proteins from chicken, fish, or dairy products. Carbohydrates from oatmeal, whole-grain pasta, or sweet potatoes are important energy sources during and after exercise. So, sports nutrition doesn’t always have to come from a jar, but supplements can be a valuable addition if you exercise intensively or have specific goals, such as muscle building. As with everything: it's about a good balance between healthy, unprocessed food and supplements that can support your performance.
What Sports Nutrition is Available on the Market?
There is a wide range of sports nutrition available, but what do you really need? Let’s look at the most popular supplements:
Protein Powder
After an intensive workout, your body needs proteins for your muscles. How much protein you need exactly depends on your body weight and how hard you train. A general guideline for athletes is 1.2 to 2 grams of protein per kilogram of body weight. This can sometimes be difficult to obtain solely from your daily diet. Do you struggle to get enough proteins from your daily diet? Then a protein shake is a handy supplement.
Read more about what to consider when choosing a protein powder.
Creatine
Creatine is one of the most researched and used supplements. It helps improve your performance and stimulates muscle growth during explosive strength efforts. Creatine is therefore specifically balanced for athletes who want support in muscle building. It’s important to take creatine consistently; the exact timing doesn’t matter.
Read on if you’re curious about what to look for to choose the best creatine.
BCAAs
BCAAs are part of the proteins that the body needs. Proteins consist of different amino acids, of which BCAAs form an important group. These essential amino acids cannot be produced by the body itself and must therefore be obtained through food or supplements.
BCAAs (branched-chain amino acids) are 3 essential amino acids:
- Leucine
- Isoleucine
- Valine
Pre-workout
A pre-workout gives you that extra push for your training. This supplement usually contains caffeine and other ingredients. Ideal for when you have a heavy workout planned but need to muster energy from your toes.
It is important to monitor the dosage and timing, as the effects of caffeine, for example, can last for hours.
Electrolytes
Electrolytes, such as sodium and potassium, are minerals that your body needs to function. During exercise, especially during intensive or prolonged exertion, you lose electrolytes through sweat. Although the loss of electrolytes is usually not so great that it directly affects athletic performance, it can play a role in extreme conditions (such as high temperatures or very intensive training).
Magnesium
Many athletes also use magnesium as part of their supplement routine. Magnesium is a mineral that plays a role in various bodily processes. It is good for the muscles and important for normal muscle function. Magnesium supports your energy level and plays an important role in the functioning of nerves.
During exercise, you lose part of your magnesium reserves through sweat, making it important to replenish your levels, especially if you train intensively on a regular basis. Read more about magnesium for sports and muscles and which form of magnesium is best absorbed.
Vitamins and Minerals for Athletes
What about - besides magnesium - other vitamins and minerals for athletes? Which ones are extra important and what should you pay attention to? In this blog, you can read more about which vitamins and minerals are important if you exercise.
When to Use Sports Nutrition?
Supplements are not always necessary. Do you exercise a few times a week at a low to moderate level? Then you can easily get your nutrients from unprocessed foods, such as eggs, meat, vegetables, and grains. But if you exercise intensively or are training for a marathon, sports nutrition can be a valuable addition.
Here is a simple schedule to help you:
Who Can Benefit from Sports Nutrition?
Not everyone needs sports nutrition. If you occasionally exercise for fun, you can probably get all your nutrients from regular food. But do you exercise intensively 4 or more times a week? Then supplements like proteins and creatine can help you reach your goals faster. Certain supplements are also useful for strength athletes and those engaged in long endurance training, such as marathon runners, to ensure adequate nutrient intake.
Buying Sports Nutrition: What to Consider
Sports nutrition is widely available, but not every product is of the same quality. Here’s how to recognise a good supplement:
- Absorbability: how well can your body absorb the substances from the supplement? Choose products with easily absorbable ingredients.
- Quality Marks: check if the product has a reliable quality mark, such as an NZVT mark. An NZVT mark is especially important for elite athletes because it guarantees 100% doping-free products.
- Amount of Active Ingredient: check the ingredients list and see how much of the active ingredient is in the product. This can vary significantly between brands.
- Additives: watch out for additives, such as sugar, colourings, or preservatives. Ideally, opt for a product with as few unnecessary substances as possible.
Want to know more? Read here how to recognise quality supplements.
Good to Know!
Do you really need supplements to perform better? No, for many people, healthy, unprocessed food is sufficient. But do you exercise intensively or wish to optimise your recovery and performance? Then supplements like protein powders or creatine can help you achieve your goals. Always be cautious when purchasing sports nutrition and opt for high-quality products.
Sports nutrition can be a useful addition for those who exercise intensively or have specific goals, such as muscle growth or faster recovery. Proteins, creatine, and BCAAs are the most commonly used supplements, but always pay attention to the quality of the products you choose. Ultimately, a healthy basic diet remains the most important source of your nutrients.
Unsure about which sports nutrition suits you best? Feel free to seek advice from our health coaches, online or in-store.
Sources
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