Proper nutrition is an important priority for an athlete, and the utilization of supplements can make a meaningful contribution. Here, we take a look at why nutrition matters for athletes, and we then examine three of the best healthy supplements for bolstering athletic performance.
Nutrition and Athletic Performance
Nutrition is an aspect of a dedicated athlete’s lifestyle which requires conscientiousness and discipline, in order to get it right. An athlete’s diet must be sufficient to provide enough energy and nutrients for rigorous exercise, enable physiological adaptation and recovery between training sessions. The diet must also enable the athlete to achieve healthy weight and body composition, and promote their general and long-term health.
Research supports the utilization of certain supplements for the enhancement of athletic performance. But, athletes must understand that this is in addition to a sound nutritious diet made up of whole foods, and not instead of it. Athletes are most apt to benefit from supplements whose benefits are supported by scientific evidence.
We will mention here the essential basis of a sound diet for athletic training and performance. A sufficient, balanced intake of macronutrients – carbohydrates, fats, and proteins – is fundamental for an athlete. The ideal macronutrient proportions vary from one athlete to the next, and listening to their body over the course of training is key.
Because the use of supplements for athletes is mainly for marginal gains, their use becomes more important the higher level an athlete is performing at. Elite athletes are more likely to use, and see performance benefits from, supplements when compared to non-elite athletes. But, this does not mean that non-elite athletes cannot benefit from strategic use of the right supplement.
Supplements to Support Athletic Performance
Here are three of the most generally important and scientifically-supported supplements for athletes. Each of these can make a meaningful contribution to the nutrition plan of a dedicated athlete.
Creatine monohydrate is far and away one of the most recommended supplements for athletes, and for good reasons. The physiological mechanisms are well understood, and can be read about elsewhere. A multitude of research supports the use of creatine for increases in muscular strength and power, as well as lean muscle mass. Regular creatine supplementation has been proven to enhance performance in short-term, high intensity exercise. Creatine also enhances a variety of physiological factors related to athletic performance including protein synthesis, glycogen storage, and thermoregulation. Dosage is important. Some research supports the use of “creatine loading”, which is to take higher amounts of creatine when first starting creatine supplementation. If you are an athlete who regularly practices any kind of muscular resistance exercise, then you ought to consider a creatine supplement.
Glutamine is the most abundant amino acid in the body, and it is available in supplement form as L-glutamine. High amounts of glutamine are present in the muscles and in the bloodstream. It is a key molecule in metabolism and energy production. Studies show that glutamine supplementation could directly benefit muscle recovery in athletes who practice strength training. It could contribute to reduced muscle soreness after intense resistance exercise, as well as quicker restoration of muscle strength. Strength athletes are most likely to benefit from an L-glutamine supplement.
Calcium and vitamin D are a valuable nutrient combination for athletes, and they can be found together in a complex supplement. Taking these together can help athletes maintain muscle mass. The benefits of upping your intake of these also reduces the risk of injuries, including bone fractures.
Well-rounded nutrition is essential for a dedicated athlete. Creatine, glutamine, and a combination of calcium and vitamin D can all make for an excellent supplement to a sound diet. It is recommended that you always talk to your healthcare provider before taking a supplement for the first time.