ravadongon

WEEK NINETEEN :: What Supplements Are Best For Sports Athletes?

By Ravadongon

Before we begin with supplements it must be made sure that the athletes diet is adequate, this is a major influence in the athlete achieving peak performance, as like in bodybuilding supplements will only be able to aid a rigid, well structured diet. Here are some tips:

Stay hydrated

Why?

- Our bodies are made up of 55-65% fluid
- To avoid heat illness and cramping an adequate amount of water must be consumed


Tip

Carry a sports bottle with you at all times and continue to refill it throughout the day

Consume adequate calories and carbohydrates

Why?

- Food is your fuel
- Is the body’s chief form of energy, stored as glycogen in our muscles (and liver)

Tip

Complex carbohydrates including whole grain breads, cereals, pastas, fruits and vegetables should make up at least 50% of an athletes diets.

Eat Adequate amounts of protein

Why?

- Performs many metabolic functions in the body
- Essential for rebuilding and repair of our body's tissue.

Tip

Consume adequate amounts of meat, beans, fish, poultry, nuts, peanut butter, eggs and dairy products.

Regular meals and snacks

Why?

- Maintain blood glucose and energy throughout the day and through practice

Tip

Eat regularly (every 2-4 hours)

Avoid fad diets and choose supplements wisely

Why?

- A lot of products and diets have little (if any) scientific data backing them
- Can actually be damaging to an athletes performance.

Tip

Avoid fad diets, choose supplements carefully by selecting ones that you need and have learnt are effective, and treat off days as refueling days.

This leads me to this weeks topic: What Supplements Are Best For Sports Athletes? Here are the winners in this category: supplements for those who want maximum performance out of themselves on the sporting field:

Creatine (http://www.bodybuilding.com/store/creatine.html)

What does it do?

- Increases amount of ATP (adenosine triphosphate) that is stored in muscles
- ATP – stored form of energy (between 2nd and 3rd phosphate groups) used by the body during cellular respiration to provide energy for the demands of contracting muscles.

Why should I take it?

This means improved performance in strength/power dominated sports, such as football and short distance running, as well as in more endurance associated sports, such as long distance running. If you are prepared to pay more money, CEE (Creatine Ethyl Ester HCL) is a good option. CEE is more potent and better absorbed by the body than creatine monohydrate will negate the bloating effect experienced by creatine monohydrate (http://www.bodybuilding.com/store/cee.html). Kre Alkalyn is also very good for those prepared to spend a little more, and is cheaper then CEE (http://www.bodybuilding.com/store/kre.html)

How much should I take?

Follow packet recommendations. Normally 1 serving twice a day is sufficient. On training days it’s recommended that you take a serving of creatine pre and post workout.

ALERT FOR DISBELIEVERS OR THOSE WITH OBNOXIOUS PARENTS

If you believe creatine is a steroid, you’re WRONG. Creatine is a natural substance occurring in our bodies. Too many articles have illustrated this. Here’s a quote from an article, so you can see:


“Unlike steroids or drugs, creatine is 100% natural and occurs naturally in many foods; therefore, it can never be banned from any sports or international competitions (unless they banned eating meat). Many foods especially herring, salmon, tuna, and beef contain some creatine.” – (http://www.bodybuilding.com/store/creatine.html)

MY CHOICE: SciFit Kre-Alkalyn Powder - http://www.bodybuilding.com/store/sf/ka.html

Glycerol (http://www.bodybuilding.com/store/pbl/lm.html)

What does it do?

- Causes greater fluid retention than drinking water alone
- Hyperhydration before exercise can reduce, delay or eliminate the negative effects of dehydration.

Why should I take it?

Dehydration, by even the slightest amount, can impair you performance. Because glycerol causes greater water retention, it will keep you hydrated for longer during your sport, so you can always perform at your best.

How much should I take?

Again follow packet recommendations. Usually it will say take around 1-2 hours prior to training.

MY CHOICE: PBL Liquid Muscle - http://www.bodybuilding.com/store/pbl/lm.html

Vitamins and Minerals (Multi Vitamins/ Multi Minerals) (http://www.bodybuilding.com/store/multi.html)

What does it do?

- Essential for bodily functions
- General health and wellbeing

Why should I take it?

This is the most important supplement of all. Athletes engaged in strenuous sports, have a higher demand for vitamins and minerals, so athletes engaged in those sorts of sports will probably need to take more than one serving each day as well as adding additional single nutrients like Vitamin C and Vitamin E which help boost recovery from workouts.

How much should I take?

Follow packet serving recommendations. Normally it will be somewhere around 1-2 servings per day, preferably taken with a meal.

MY CHOICE: AST Multi Pro 32X - http://www.bodybuilding.com/store/ast/multi-pro.html

Protein (http://www.bodybuilding.com/store/proteinfinder.htm)

What does it do?

- Contains Amino Acids – building blocks used by body to construct and repair muscle tissue
- Prevents catabolism – muscle wasting

Why should I take it?

The agreed amount of protein athletes require is generally around 1-1.5g/lb (bodyweight), the supplementation of whey/egg/casein protein is an easy and cheap way to achieve this. With the right choice of protein combined with the right daily regimen of use you will get the most from your training and notice that you recover better and perform at a higher overall level.

How much should I take?

For best results, take 1 serving of whey protein when you wake up and after your workout. Egg protein can be taken any time during the day, really. Casein protein, will best aid you before going to bed (1 serving), if you choose to supplement with it.

MY CHOICES:
Whey: Dymatize Elite Whey - http://www.bodybuilding.com/store/dym/elite.html
Egg: Bioplex Simply Whites - http://www.bodybuilding.com/store/bioplex/simply.html
Casein: ISS Research Micellar Matrix - http://www.bodybuilding.com/store/iss/mic.html

Glucosamine Sulfate (http://www.bodybuilding.com/store/glucos.html)

What does it do?

- Helps re-build cartilage - shock absorber in the joints of your body
- Prevents joint problems before they start

Why should I take it?

Life in general and sports in particular cause a fair amount of wear and tear upon the joints of your body. When too much wear and tear occurs you can become sidelined with an injury that will keep you from being able to perform at a high level.

How much should I take?

Follow packet serving recommendations. Normally it will be somewhere around 1-3 servings per day, preferably taken with a meal.

MY CHOICE: NOW Glucosamine Sulfate - http://www.bodybuilding.com/store/now/gluco.html

Flax Seed Oils (http://www.bodybuilding.com/store/flax.html)

What does it do?

- Increased lubrication of joints
- Better utilization of fats
- Improved mental functioning

Why should I take it?

The reason Flax Seed Oil is such a valuable supplement is because it contains Essential Fatty Acids, which are very important to the human body.

How much should I take?

You need to consume at least 2 to 3 thousand milligrams of Flax Seed each day. An easy and convenient way to do this is by taking it in the capsule form.

MY CHOICE: Optimum Flaxseed Oil Softgels - http://www.bodybuilding.com/store/opt/flax.html

The Bottom Line

PRE WORKOUT SUPPLEMENT AND DIET PLAN:

1-2 hrs prior - 1 serving of Glucosamine Sulfate

1-2 hrs prior - 1 serving of glycerol

1-2 hrs prior - Medium Digesting Protein - e.g. 1 serving of egg protein powder (OPTIONAL)

1-2 hrs prior - Low GI carbohydrate source - e.g. Oats or Beans

1hr prior - 250-500mL of water

15 min prior - 1 serving of creatine (READ PACK RECOMMENDATIONS)

15 min prior - 250mL of sports drink (e.g. Powerade or Gatorade)

15 min prior - At least 250mL of water

POST WORKOUT SUPPLEMENT AND DIET PLAN:

ASAP - 1 serving of whey protein

ASAP - High GI carbohydrate source - e.g. 500mL of sports drink/dextrose

ASAP - 1 serving of creatine

Now you no longer have an excuse for not playing at your best!

Master Of Puppets

very helpful.

Flowsybaby

very good info. Good article.

chris2489

Good Post. However i dont know about buying everything from BB.com

__________________
For the highest quality at the rock bottom lowest price go to

trueprotein.com 5% discount code-CHK284
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ravadongon

LOL, I wrote this article for bb.com's "Topic Of The Week", so they pretty much only allow you to use links to their site.

Master Of Puppets

lmao! some of bb.com's prices aren't that bad, though...

ravadongon

Yeah, that's true

chris2489

I know but if you search around you can find better prices.

__________________
For the highest quality at the rock bottom lowest price go to

trueprotein.com 5% discount code-CHK284
trueproteincanada.com 5% discount code-CHK284