Eight Essential Sports Nutrition Supplements
Fitness has, thanks to the internet and greater nutritional awareness, changed dramatically over the last decade. Though it retains an intense focus on training, nutritional supplements have crept into the diet of even the most casual gym goers. From protein supplements to amino acids, the language and detail of targeted nutrition supplementation have become commonplace. But which ones are essential to your workout and post-workout routines? Here’s eight:
- Whey Protein – The bedrock for modern fitness nutrition, whey protein has become an essential part of the modern fitness regime. Containing several complex peptides (ß-lactoglobulin, a-lactalbumin, glycomacro-peptide, et cetera), it also contained all the essential amino acids and, of course, extremely high levels of protein. That makes it excellent for lean muscle growth as well as recovery, weight loss and a healthy immune system.
- Creatine – If you’re serious about your performance, then creatine is the supplement for you. Increasing muscle power and strength, creature supplementation works by increasing the creating content of skeletal muscles, which in turn extends the amount of time your muscles can exert maximum power.
- Casein Protein – Whilst whey protein is ideal for between meals and before/after a workout, the slow burn of casein protein makes it ideal for when frequent protein intake isn’t possible, or whilst you’re sleeping. An ideal meal replacement.
- Omega-3 Fish Oils – We’ve always known about the health benefits that fish oils offer for general health, but they’re also vital for athletes. Studies have shown that increasing omega-3 levels in athletes enhances insulin sensitivity and slows muscle loss. Additionally, it’s been shown to maximise fat loss and decrease muscle soreness. Capsules are easily available too.
- BCAA Powder – Branch Chain Amino Acids (BCAAs) are vital because they’re the only amino acids that are used directly by muscle as energy during exercise. Once depleted, your muscles feel tired and sore. BCAA powders, taken before a workout, have been proven to improve muscle performance and boost recovery times.
- Leucine – Similar to BCAAs, Leucine is a vital recovery tool. Tested against a placebo, Leucine decreased muscle soreness by 30% and increased muscle damage by 22%. It also promoted greater weight loss.
- Taurine – You might know it from energy drinks like Red Bull, but taurine is also an important supplement for metabolism function. Often a part of pre-made workout supplements, it can be taken on its own too.
- Green Tea Extract – A huge body of work has found that green tea has a number of wide ranging effects on the body that improve health and weight management. But you don’t have to drink it to get those benefits. Green tea extract offers all the benefits of green team from the mug, like vastly improves metabolic rates and breakdown of fats within cells.