What are sports supplements?
Sports supplements are any products that are used to help enhance athletic performance. These are anything from vitamin/mineral supplements to protein powders and “pre-workout” supplements. Also called dietary supplements, sports supplements are banned in some competitive sports categories. If you are a competitor, it is essential that you check you’re your sport’s governing body before taking any supplements.
As the name suggests, sports supplements are meant as a supplement to a healthy diet. You should always aim to get as much of your macronutrient, vitamins, and minerals from your meals. This is easier said than done in many cases when an individual is undertaking an intense workout program.
This is where supplements can really benefit your muscle growth, recovery and wellbeing. Below we have listed the three most effective supplements we suggest to our students. There are many others which can be beneficial but the three sports suppliments listed below are the best ‘all-rounders’.
Whey Protein
The obvious and most well-known supplement is protein powder. Whey protein is a fast-digesting protein that provides the amino acids essential for building muscle. Whey is a good source of the BCAAs leucine, isoleucine and valine. Leucine is a key stimulator of protein synthesis that starts the processes for building muscle protein and uses the other aminos as the building blocks for making more.
The amount of protein required daily is dependant on factors such as the individual’s bodyweight, type of training they are doing and their goal. As a standard guide we recommend taking 1g of protein per pound (lb) of bodyweight daily. Students undertaking one of our plans are given a tailored daily protein goal for the duration of the course.
Creatine
Creatine is a probably the most researched sports supplement. Despite the overwhelming evidence to support the benefits of creatine there have been unfounded statements which have made people hesitant about taking it. Creatine is a molecule that’s produced in the body from amino acids.
The main benefit function of creatine is to provide a quick source of energy to the muscles when doing powerful contractions. This enables the individual to lift more, run further or push that bit more to build endurance. We recommend taking 5g of creatine a day while training. For larger athletes (200lbs +) 10g may be beneficial.
beta-hydroxy-beta-methylbutyrate (HMB)
Supplementing with HMB prevents muscle breakdown, encourages muscle growth and aids fat-burning processes in the body. Research shows it’s very effective at increasing muscle mass especially when used in addition to creatine.
It’s a metabolite of leucine, the most essential of the branched-chain amino acids (BCAAs); however, it’s considered to be a more effective form of leucine. We recommend taking 3g of HMB daily while training.