Contents:
- Medical Video: How the use of supplements affects sports performance
- Are supplements for athletes important?
- Wisely choose supplements for athletes
- 1. Caffeine
- 2. Creatine
- 3. Sodium bicarbonate
- 4. Nitrate
- Are supplements enough to improve athletes' performance?
Medical Video: How the use of supplements affects sports performance
Not only athletes, every person who routinely exercises certainly knows that adequate intake of nutrients and fluids is important for achieving optimal training results. Intake of carbohydrates, proteins and fats must be balanced and adjusted to the energy that is released daily. However, you might wonder whether supplements for athletes are needed to improve performance. Find out the answer below.
Are supplements for athletes important?
An in-depth studyBritish Journal of Sports Medicine in February 2018, it was revealed that dietary supplements had a role in increasing athletes' performance, although the effect was indeed not too large. Food supplements that are consumed must be appropriate and in accordance with the rules, so that athletes get the benefits they want to achieve.
Actually the athlete's nutritional needs can be met by maintaining a healthy diet or undergoing a special diet according to each person's needs. After all, there have not been studies that can prove that supplements for athletes are more effective than natural sources of food and drinks.
However, there is no prohibition on taking certain supplements to help improve the performance and function of organs. So you may just take supplements for athletes, provided you have consulted a trusted doctor, trainer, health worker or herbalist.
Wisely choose supplements for athletes
At present, supplements for athletes are very mushrooming in the market. With various brands and their respective advantages, various kinds of these products make sportsmen confused about choosing the right supplements. To make the choice easier, you must be observant in seeing the content of supplements for athletes. Read well the composition written in the package.
Supplements for athletes may consist of various ingredients such as multivitamins, proteins, minerals, amino acids, or certain herbs. Usually a supplement will contain a combination of these ingredients. This supplement can be available in the form of tablets, capsules, liquids, and also powder.
The most important thing in choosing supplements for athletes is the composition. In various studies, the content that has benefits in improving athletes' performance is:
1. Caffeine
Caffeine is a stimulant that can increase energy and reduce fatigue for several hours. The recommended dosage for adults is 2-6 mg / kg body weight and does not exceed 500 mg per day. In adolescents, the recommended dosage does not exceed 100 mg per day.
Increasing the dose does not necessarily increase the performance of athletes, you are at risk of experiencing side effects. Caffeine should be consumed 15-60 minutes before exercising.
2. Creatine
Creatine supplements will improve the performance of the muscles in contracting to the fullest. Creatine is safe for consumption in the long term. However, creatine has side effects to increase body weight because it has the properties of holding fluid in the body.
3. Sodium bicarbonate
When exercising, muscles produce lactic acid which causes muscles to become tired. Sodium bicarbonate has the function of reducing lactic acid production. This supplement is very useful for types of sports with high intensity and short duration.
The recommended safe dose of sodium bicarbonate is 300 mg / kg body weight. We recommend that this supplement be consumed 1-2.5 hours before exercising. Side effects that can arise in the form of digestive system problems such as nausea and vomiting and increased weight.
4. Nitrate
Nitrate supplement is useful for prolonging the duration of high intensity exercise with a short duration. Nitrates play a role in maintaining skeletal muscle function and increasing blood flow to the muscles. Foods that are rich in nitrates are green vegetables such as spinach and kale.
Are supplements enough to improve athletes' performance?
A very important thing for you to remember, supplements for athletes cannot replace a healthy and balanced diet and lifestyle. So, keep consuming healthy foods and add supplements only if needed. You should also always consult with medical personnel regarding the types of supplements for athletes that are safe and appropriate for consumption. Do not forget to ask for side effects and the dose of supplements needed.
