Supplements for athletes: is it really necessary?

Not only athletes, everyone who regularly exercises certainly knows that adequate nutrition and fluids are essential to achieve optimal training results. The intake of carbohydrates, protein, and fat must be balanced and adjusted to the daily energy expended. However, you may be wondering whether supplements for athletes are necessary in order to improve performance. Find out the answer below.

Are supplements for athletes important?

A deep researchBritish Journal of Sports Medicine in February 2018 it was revealed that dietary supplements have a role in improving athlete performance, although the effect is not too big. Food supplements that are consumed must be appropriate and in accordance with the rules, so that athletes get the benefits they want to achieve.

In fact, athletes' nutritional needs can be met by maintaining a healthy diet or undergoing a special diet according to everyone's needs. After all, no studies have proven that supplements for athletes are more effective than natural sources of food and drink.

However, there are no restrictions on taking certain supplements to help improve the performance and function of organs. So you may take supplements for athletes, provided you have consulted a doctor, coach, health professional, or a trusted herbalist.

Choose wisely for supplements for athletes

Currently, supplements for athletes have mushroomed in the market. With various brands and their respective advantages, this wide variety of products makes sportsmen confused about choosing the right supplement. To make the choice easier, you have to be careful in looking at the content of supplements for athletes. Read carefully the composition written on the packaging.

Supplements for athletes may consist of various ingredients such as multivitamins, protein, minerals, amino acids, or certain herbs. Usually a supplement will contain a combination of these ingredients. This supplement can be available in tablet, capsule, liquid, and powder form.

The most important thing in choosing a supplement for athletes is the composition. In various studies, ingredients that have benefits in improving athlete performance are:

1. Caffeine

Caffeine is a stimulant that can increase energy and reduce fatigue for several hours. The recommended dose for adults is 2-6 mg / kg body weight and should not exceed 500 mg per day. In adolescents, the recommended dose should not exceed 100 mg per day.

Increasing the dose does not necessarily improve athlete performance, you are at risk of experiencing side effects. Caffeine should be consumed 15-60 minutes before exercising.

2. Creatine

Creatine supplements will improve muscle contraction maximally. Creatine is safe for consumption in the long term. However, creatine has the side effect of increasing body weight because it has the property of retaining fluids in the body.

3. Sodium bicarbonate

When you exercise, your muscles produce lactic acid which causes your muscles to become tired. Sodium bicarbonate has the function of reducing lactic acid production. This supplement is very useful for sports with high intensity and short duration.

The recommended safe dose of sodium bicarbonate is 300 mg / kg body weight. You should take this supplement 1-2.5 hours before exercising. Side effects that can arise include digestive system problems such as nausea and vomiting and weight gain.

4. Nitrates

Nitrate supplements are useful for extending the duration of high-intensity exercise by a short duration. Nitrates play a role in maintaining skeletal muscle function and increasing blood flow to the muscles. Nitrate-rich foods include green vegetables like spinach and kale.

Are supplements alone enough to improve athlete performance?

It is very important for you to remember, supplements for athletes cannot replace a healthy and balanced diet and lifestyle. So, stick to a healthy diet and add supplements only when needed. You should also always consult with medical personnel about the types of supplements for athletes that are safe and appropriate for consumption. Don't forget to ask about side effects and the dosage of supplements needed.