Supplements for the athlete

According to the definition, a dietary supplement is a foodstuff whose purpose is to supplement the normal diet, being a concentrated source of vitamins or minerals or other substances that have a nutritional or other physiological effect. Supplements are not medicines and are not subject to pharmaceutical law.

Sports supplementation

Supplements for athletes are very popular, and their manufacturers often promise a lot after using them. At the same time, the latest report of the Supreme Audit Office points to a big problem with the quality of supplements. As such, you should carefully choose supplement brands and formulations, and only use those that have been proven to work in well-designed scientific studies. Dietary supplements for athletes can be divided into ergogenic agents and sports food.

The issue of sports food is quite clear. It includes products such as sports sweets, energy gels and bars, carbohydrate and protein supplements, and fat preparations. They find a place in an athlete’s diet if it is dictated by the context of the entire diet or practical aspects.

Rarely are such products necessary, but they are often useful. The issue is more complex with ergogenic agents. The word ergogenic can be translated as labor-intensive and this name is used to describe substances that can increase the performance of athletes. Most of the offered supplements do not show the effect promised from them, so you should always be skeptical about the claims of manufacturers and sellers. Supplements whose effectiveness is confirmed by studies are listed below.

What to take …

• Creatine

It is a substance that occurs in the muscles and, when bound to phosphorus, is a source of easily available energy during short-term exercise. Creatine is used especially in strength sports, due to the fact that the working time in these sports is very short. Taking creatine promotes building strength and muscle mass. In endurance sports, its use is debatable.

• Beta-alanine

Beta-alanine is necessary for the production of a dipeptide called carnosine. This peptide has antioxidant and buffering properties. As a result, it helps to control the decreasing pH of the muscle cell during exercise and oxidative stress. It is used primarily in medium-duration sports (m.in. medium runs), but it is also sometimes used in bodybuilding and endurance sports.

• Alkalizing agents

These include several substances that help keep the pH of the blood low during exercise. The most popular and best studied is sodium bicarbonate. Despite its proven effectiveness, supplementation with alkalizing agents is moderately popular because it requires taking high doses, which in turn can cause gastrointestinal problems.

• Caffeine

Caffeine is a popular stimulant. In addition to improving concentration, it can also have a positive effect on a number of parameters related to physical performance. Caffeine in the form of tablets or simply coffee is now used in almost every sport.

• Beetroot juice

Beetroot juice is used in sports due to the fact that the nitrates it contains are precursors to nitrogen oxygen. And teak has a beneficial effect on vasodilation, muscle and mitochondrial function. Nitrates have gained the greatest popularity in endurance sports, but the latest studies suggest the use of beetroot juice also in strength and strength-endurance sports