All athletes’ wants to maximize their training and maintain their body and health through exercising daily. Supplements here would give them a little push to achieve it all. While proper diet and food should be the first priority, some athletes may fail to get their nutrition from food hence they need to supplement themselves. Supplements would help you achieve good health and support your wellness.
Dietary supplements have nutritional and ergogenic effects both. Ergogenic refers boosting their performance and energy levels. More and more athletes are attracted towards protein bars and energy bars, energy drinks, etc. Let’s see in detail how much they help.
Protein bars- Are they good idea?
Protein is involved in muscle building and helps provide energy to athletes. If you struggle to get 2 gms of protein per kg body weight from food then protein bars are beneficial.
The pros:
- The protein intake:
Protein keeps your metabolism in check, helps boosts metabolism, helps in gaining muscle, etc. the key element of any protein bar is protein. If you work out heavy in gym you need more amount of protein to meet the daily allowances, protein bars are to the rescue for them.
- Protein bars are convenient:
Protein bars are very convenient to carry; you don’t need to cook protein meal every day. Protein bars are good to go. With our busy lifestyle, these protein supplements help us to keep our daily protein intake in check. It also provides quick energy to athletes after their game, helping them to recover from muscle loss.
- The nutrient intake:
Nutrients are essential fuel for our body. Vitamins, fats, carbohydrates work well when taken with proteins. This mixture helps you stay energised, makes you full and also helps in production of amino acid which helps in muscle building. That is why protein bars are good for pre and post heavy training.
The cons:
- The sugar and caloric intake:
Protein bars usually contains high amounts of sugar and calories which many people don’t know. The idea of taking protein bars is thus not ideal when you want to maintain your weight and balance your body composition.
- The additives:
Apart from calories and sugars, protein bars also have some additives which are not healthy for our body. They include hydrogenated oils, artificial sweeteners, food colourings, high fructose corn syrup. To avoid these protein bars you can opt for healthier options like vegan bars and bars less on sugar or no sugar added.
Energy bars- Are they good idea?
Handy, easily accessible for carbohydrate source, are these energy bars which has more carbohydrate than a fruit. Those who want to train themselves for longer hours should take energy bars pre-workout meal. When buying energy bars look for the following:
- A good energy bar must contain sustained- release carbohydrates which are fast acting.
- This bar should contain good amount of protein depending on the nature of the game.
- A good energy bar must contain 60 per cent of carbohydrate, 20 per cent of protein and fats respectively.
Pros of energy bars:
- Can meet your daily caloric needs
- Can help get your nutrition especially if you need calcium, zinc, vitamin D, vitamin A, etc.
- Are portable and convenient
- Have long shelf life and doesn’t require refrigeration.
Cons of energy bars:
- Can contribute to weight gain due to high in calories.
- Can cause abdominal discomfort
- They are highly processed foods
- Energy bars also contains same additives like protein bars.
- Over supplementing will cause gut discomfort and diarrhoea.
Pre-workout guide
When it comes to boosting up for workout, carbohydrates are essential as they will provide you with good energy.
- Fruits like banana, apple, etc.
- Dry fruits
- Smoothies
- Milk based cereals
- Porridge
- Oat meal
- Coconut water
- Flavoured yoghurts
- Flax seeds, salmon seeds and chia seeds
Post-workout guide
- Eggs are one of the best sources of proteins which is usually taken post workout as it repairs the muscle damage and helps in muscle growth.
- Egg whites and toast
- Baked vegetables
- Tuna salad sandwich on whole wheat bread
- Peanut butter toast
- Cottage cheese
- Whey with water
- Paneer tossed in olive oil and herbs
Other supplements that athletes can take:
Omega 3 fatty acids:
Omega 3 fatty acids are found in fish oil, nuts and seeds. It contains DHA and EPA, long chain amino acids.
How omega 3 helps athletes?
-It decreases exercise induced asthma
-Decreases muscle soreness
-Increases muscle mass.
-Helps in lubricating joints and prevents the risk of arthritis.
Vitamin D :
A fat soluble vitamin, found in very less food. It has function which helps us against getting heart problems, diabetes, bone problems.
How vitamin D helps athletes?
Vitamin D helps absorb calcium from the food.
Our bones needs calcium and it helps them be strong for a longer period.
Low levels of Vitamin D suggest low energy levels.
Maca root :
Grown on higher altitude. Originated from Peru. Maca root is a super food found here. It has medicinal uses too.
How maca root helps athletes?
Helps control blood sugar levels.
Strengths adrenal gland which powers endurance for a good performance.
Rich in Vitamin B, iron, zinc, magnesium and amino acids.
BCAA :
Branched Chain Amino Acids, a group of amino acids which triggers protein synthesis and ceases muscle breakdown.
How BCAA helps athletes?
BCAA Is majorly taken pre workout and during workout.
Helps in protein synthesis and reduces muscle wasting.
Helps against muscle soreness
Speeds up muscle recovery
It promotes in building lean muscle mass