Sports supplements

Food or sports supplements are a multi-billion dollar industry worldwide. They are very popular among athletes/sports people and general gym members. In fact ‘what supplements should I take?’ is one of the most frequently asked questions by gym members.

While I feel some supplements can be helpful there are many that are totally unnecessary. It is important to remember that supplements are just an addition to a high quality well balanced diet. If a sportsman’s diet is inadequate even quality supplements will not help.

It is very important to remember that supplements are not necessary for good progress from training. However prudent use of a few quality supplements may increase progress. Here are my recommendations if the player is willing to take on the extra expense.

1) Multi-vitamin/mineral supplement - This is recommended for all athletes. While it is possible to get all the vitamins and minerals from a good diet it is better to play safe and take supplements especially since they are not expensive.

In addition the following supplements are useful since they are depleted by hard training and/or are needed in greater amounts by active people. Vitamin C 500 - 1000 mg, Vitamin E400, IU Zinc 25 mg.

2) Whey protein - is a combination of milk and egg protein and has proven to be the highest quality (biological value or BV) protein. While getting enough protein from the diet is possible if the athlete eats eggs, meat or poultry and drinks milk a protein supplement can be valuable especially in periods of heavy training.

3) Creatine - this is a natural substance found in small quantities in meat and poultry. When taken in supplement form it increases the ATP (adenosine triphosphate) or energy production in the body.

This can produce more intense muscular contractions and delay fatigue. A lot of research has confirmed the benefits of creatine and long term supplementation is reportedly safe.

Therefore a creatine supplement may be worthwhile if the athlete is eating a good diet.

However creatine supplements can cause stomach upset and cramps in some players and if this continues the supplement must be discontinued.

4) Caffeine - caffeine is a stimulant and affects the central nervous system increasing alertness and reaction time as well as increasing heart rate.

Caffeine use in controversial but is legal and safe as long as the player has no medical conditions such as high blood pressure. Caffeine is available in pills or in ‘energy drinks’ such as ‘redbull’.

I only recommend occasional use of a caffeine supplement (200-400 mg - the amount in two large cups of coffee) in special circumstances such as if the player has to train after a long day at work or may be early morning. Relying on a caffeine supplement on a regular basis can lead to addiction and is unhealthy and should be discouraged. Furthermore, if caffeine supplements are used, the athlete should reduce caffeine containing food in the diet such as tea and coffee and chocolate.

5)Carbohydrate/electro-lyte energy drinks (energade/lucozade) - these are valuable during games or during field practice sessions.

At other times eating a piece of fruit or drinking fruit juice is a quick source of carbohydrates.

There are a multitude of other supplements promoted heavily in bodybuilding/sports magazines and the internet. However most of them are ineffective and are promoted because it is very profitable for the magazine’s publisher.

Furthermore, all the top athletes who promote the supplement do not actually use them but are just paid to say they do so. In other words if the claims sound too good to be true save your money.

Therefore if you are considering using a supplement first make sure you satisfy these conditions. If not you have to fix these before taking any supplements.

1) Have a well designed training program and train hard consistently.

2) Be well past the beginner stage - have at least 18 months of consistent training experience.

3) Have a well balanced diet with enough calories and nutrients according to your age, size and goals/sports.

4) Get enough rest and recovery from training.

If the above are in place and you purchase a supplements make sure you pick from the recommendations above as these have a proven track record of success and are safe side from effects as long as you are in good health.

- Ananda