Sports Supplements: Guide to the Best Products and Consumption Times

The role of sports supplements

Sports supplements have become an essential item for athletes and fitness enthusiasts seeking to maximise their performance and obtain the best results from your training. In this article, we will explore what sports supplements are, what the best ones on the market are, and how to take these products correctly to maximise their benefits.

What are sports supplements?

Sports supplements are products formulated to provide additional nutrients that may be useful for athletes and active people. These supplements can include a wide range of substances, such as proteins, amino acids, carbohydrates, vitamins, minerals and other substances that support the different nutritional needs of active persons.

Among the most common types of sports supplements are protein powders, which provide a high-quality source of protein to promote muscle repair and growth. Branched-chain amino acids (BCAAs) are popular for their role in reducing muscle fatigue during intense exercise. Creatine supplements can improve muscle strength and energy, while complex carbohydrates can be useful for replenishing energy before, during and after exercise.

In endurance sports, however, the most popular are water-bottle preparations of mineral salts or carbohydrates and gels with maltodextrin base. The so-called ‘little gels’.

 Best sports supplements on the market

1. Protein powder: whey protein is one of the most common forms of protein powder and is rapidly absorbed by the body. Whey protein is suitable for muscle building and post-workout recovery. Casein protein, on the other hand, is a slow-release source, ideal for providing continuous muscle nutrition during sleep.
2. Branched-chain amino acids (BCAAs): BCAAs, including leucine, isoleucine and valine, play a key role in muscle protein synthesis and can reduce the feeling of fatigue. They can be taken before, during or after training to improve muscle recovery and reduce catabolism.
3. Creatine: Creatine is a natural compound present in the body and also found in foods such as meat. Creatine supplementation increases phosphocreatine reserves in the muscles, improving the ability to perform high-intensity activities. It is particularly effective for anaerobic activities such as weightlifting and sprinting.

Consumption times of sports supplements

The correct timing for taking sports supplements depends on the type of product and individual goals. The market has long been divided into:

• Daily products
• Products to take Before sports
• Products to take During sport
• Products to take After sport or in recovery

Below are some general guidelines:

1. Protein powder: Protein powder can be consumed before, during or after training. Before training, they can provide an excellent source of energy. After training, protein powder promotes muscle recovery and protein synthesis..
2. Branched-chain amino acids (BCAAs): BCAAs can be taken before training to reduce muscle fatigue or during training to maintain adequate amino acid availability. They can also be taken after training to aid muscle recovery.
3. Creatine: Creatine can be taken at any time of day, but many prefer to take it before or after training to maximise the benefits. An initial loading phase followed by a maintenance phase can be considered to optimise muscle creatine levels.

Conclusions

Sports supplements can be a valuable addition to the training routine of athletes and fitness enthusiasts. Choosing the best sports supplements depends on personal goals and individual needs. Always remember to consult a health professional or dietician before starting any supplement regimen to ensure you make the best choices for your body and lifestyle.