Whenever the subject of sports supplements comes up in a conversation, there is always one who brings up the issue of protein shakes. These supplements are solely intended to increase muscle mass strength in the body. Sport and health are synonymous in the eyes of nutritionists, and their job is to advise the athletes the right food that leads to increase in performance and power in their respective line of fields.
When we talk about sports supplements, not all do the same job i.e. to gain muscle and body mass. Then, what the basic difference and how these are classified, let’s take a look in detail.
As we have said, when you play any sport one thing is sure – fluid loss by sweating. It is believed that of during a physical activity around 1.5 to 3 liters of fluid is lost per hour. That is why it is imperative to a good replacement of water and salts to prevent dehydration, which can have serious consequences on the athlete’s health. The isotonic drinks and salts help in rehydrating the body, and hence essential for endurance sports that involve high sweating.
When we talk of recovery, what quickly comes to our mind is “rest”. And we are not wrong; the key to a good sports performance is to give the body proper rest, helping it to recover. But, in addition to rest, the body also needs specific nutrients such as carbohydrates to reload deposits, minerals for balance of salts, amino acids for muscle recovery, and vitamins to prevent oxidative stress. The milkshakes and yogurt can be a good choice to prop up the recovery.
No matter which sports you are into if your body is fit then only you can excel in it. You need to develop your cognitive functions, and it is necessary to provide your body the necessary nutrients to develop its activities normally. On several occasions we have insisted that a balanced diet and a few small adjustments are sufficient to obtain the vital energy. But, there are times when it is not enough to have a balanced diet, especially when exercise demand higher energy input, such as in endurance sports such as running, long distance, cycling or triathlon. What could be the solution in these special cases? No need to fret, as we have got it all covered. Sports supplementation such as energy bars, gels and energy drinks for athletes can help to estrus purposes.
Protection and Prevention
When we think of nutritional supplements, we tend to think of increase in performance, right? It is not always the case, sometimes these supplements have the purpose to cover potential nutritional deficiencies to avoid degradation of our body and prevent injury. Sports nutrition has a very active role in protecting and preventing physical problems of deficit contributions of certain nutrients.
Adequate hydration and proper supply of magnesium, for example, help prevent and avoid muscle cramps. As you have noticed, sports nutrition relies on sports supplements to complete nutrient demands in athletes who need it. With this article we have only just scratching the surface; let’s now try to categorize these supplements in the next section.
Before aerobic exercise (cardio)
One more thing that can help you in your training sessions is having caffeine half an hour before aerobic exercise. 200-300 grams will be more than enough if you’re looking to burn fat as it causes the body to use more energy from adipose (fat) instead of obtaining glucose derived from carbohydrates. In addition, caffeine reduces muscle pain during exercise, so you can continue exercising for longer. 10-15 minutes before exercise intake of amino acids is also a good idea because this allows the muscle mass is maintained, plus it keeps the body in optimal function longer. 6 to 10 grams of amino acids will be sufficient. Since these pills are not as common, it is possible to eat about 10 grams of Whey protein quality as these also contain essential amino acids.
Taking Argine supplementation for pre-workout, one hour before exercise can increase the amount of blood reaching the muscles. In this way amino acids and glucose are continuously supplied to the muscles. Many magazines say that glutamine is a perfect supplement to use during this time, but the fact is that neither it’s a essential sport supplement not it’s 100% checked. Besides this, 20 grams of Whey protein provides adequate protein synthesis, which is necessary to create muscle growth. Here many speak of creatine, which has good results and if you want to use you can try 3-5 grams half an hour before the training, as this puts your muscles receptive for the constant energy source.
At the end of your workout, get some protein and amino acids for muscle repair. Many beliee that leucine is required to initiate protein synthesis. If you have just began working out then protein shake (30-40 grams) will be sufficient as protein supplements are generally have essential amino acids like leucine. One thing you should always remember – Talk to your doctor if you have diabetes because this can have serious consequences for people who suffer from this condition.