5 sports supplements that really work

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

There are infinitely many opinions about which sports supplements can be considered really working, but we decided to talk about the most necessary minimum for each athlete, no matter what discipline he chooses for himself.

The first thing to remember is that the sports nutrition market is the same marketplace where marketing laws apply. Manufacturers will do whatever it takes to make you pay for an "improved formula", "secret ingredient" or just plain bright packaging.

The second thing to keep in mind for amateur athletes is that no supplement can replace hard work. Gym, swimming pool, stadium, tennis court or ring - to get the result, you have to work hard. It is equally important to monitor the quality of food, the calorie content and composition of which will vary depending on the tasks.

Finally, you need to take another look at the compiled training program. These points are the foundation. Only after it has been laid can one move on.

Protein

Protein is the most popular supplement used by all athletes who take their job more or less seriously. Taking additional protein "from a can" helps to accelerate muscle growth, helping to quickly repair injured muscle fibers.

All whey protein is divided into casein, concentrate, isolate and hydrolyzate. Casein is absorbed by the body for the longest time, concentrate - somewhat faster, isolate - in 15–20 minutes, hydrolyzate - almost immediately after intake.

Casein is good to drink at night, concentrate can be used for cooking (for example, to make protein ice cream), but isolate and hydrolyzate are best taken before and after workouts, diluted with water or milk. This will help protect your muscles from catabolism and help them recover faster.

Of course, if you are getting enough protein from regular food or have kidney or liver problems, you shouldn't be leaning on artificial protein. However, it is important to remember that muscles begin to build only when the body receives at least 1.5-2 grams of protein per kilogram of its own weight.

Fish fat

It is the most versatile supplement, the most valuable fatty acids and a powerful immune stimulant of natural origin. Fish oil is prescribed by cardiologists for the prevention of cardiovascular diseases, it is included in the list of auxiliary drugs for the prevention of various forms of cancer.

Fish oil, even if you do not play sports and are reading this article for general educational purposes, is best bought in sports nutrition stores, and you cannot save on it. For an adult man or woman, the daily dosage of eicosapentaenoic and docosahexaenoic acids (namely, they are contained in fish oil) should be 2.5-3 grams.

Fast carbohydrates

Fast, or, as they are also called, simple, carbohydrates need to "wrap" the workout, unless, of course, it is aimed at intense fat burning. This means you can afford jam, honey, bananas, or sweet yogurts before and immediately after your workout. Most of them will contribute to the rapid resynthesis of glycogen after exercise.

If you don't want to carry food with you to your workout, you can buy a dry carbohydrate mixture - a gainer, which, although not a substitute for a full meal, will be more nutritious than a simple snack.

Creatine

Creatine is the sports supplement with the most powerful evidence base. Its regular intake leads to an increase in strength and muscle growth. Among other things, creatine is the cheapest supplement you can buy at a sports nutrition store. Today, there are different forms of it, however, if you do not like to overpay for a beautiful package, it is best to buy creatine monohydrate - the oldest and time-tested form of release.

Multivitamins

Vitamins and minerals are needed not only by athletes: with vitamin deficiency or an imbalance of minerals, the general condition of the body worsens, there is an inability to concentrate on mental work and general lethargy.

It is believed that with a full, balanced diet, you can forget about tableted vitamins. Given the state of the soil, environmental problems, and the accelerated growth of fruits and vegetables, such statements are overly optimistic.

By taking all of the supplements listed (or whichever is best for your athletic goals and training), you can recover faster, feel more energized, and feel healthier. It is important to remember that supplementation without a balanced diet and hard training will not do the trick. But with the observance of the regime and the correctly chosen training program, you can overcome stagnation and accelerate sports progress.