Sports Nutrition Supplements

Sports nutrition can be a complicated and confusing topic, especially for those just starting out. Sometimes it seems like you need a science degree to be able to decipher which sports nutrition supplements to take for your style of training. There are however, some simple things you can do to get started if you want to improve your performance and stamina. The right foods and a few select sports nutrition supplements can make all the difference.

Endurance
If you are doing any sort of endurance training such as running, cycling or triathlon, it is important to make sure you have enough carbohydrates to fuel your body and provide a source of energy. Making sure you eat a good amount of low GI carbohydrates such as whole grain bread, wholemeal pasta or banana is essential for endurance. Serious athletes who follow a sports nutrition plan usually consume around 200 grams of complex carbohydrates immediately after exercise, then an extra 50-100 grams per hour on the day prior to an event, a process known as “carbohydrate loading.”

When our bodies are active for extended periods of time, we burn through nutrients at an increased rate. Sports nutrition supplements for endurance athletes should include high amounts of the following in easy to absorb form:
•B vitamins – for energy production and carbohydrate/fat/protein metabolism
• Vitamin C – for energy production
• Vitamin E – for cardiovascular health
• Magnesium – for muscle function and to prevent cramps
•Calcium – for muscle function and to prevent cramps
•Potassium – for fluid balance and muscle function
•Iron – for oxygen transport

Another sports nutrition supplement to consider for endurance is Coenzyme Q10, or CoQ10, which is used to support cardiovascular health.

Strength
In order to build muscle, our bodies require a good source of complete protein. The sports nutrition section of your local health food store or gym will have a range of protein powders which will provide a full range of amino acids required to build muscle depending on your individual requirements. For extra performance and recovery, consider the following nutrients:
•Magnesium – for muscle function and recovery, and prevention of cramps during training. An average therapeutic dose is 300mg of organic magnesium (such as amino acid chelate, orotate or citrate), but the safe range is up to 800mg per day for athletes with intense training programs.
•Calcium – for muscle function and bone strength
•Zinc – for tissue repair

Although sports nutrition is a very complex area, it’s easy to start taking some simple steps to improve your strength and endurance. By eating well and taking a few good quality supplements, you can make a huge difference to your health and improve your performance. For more information on sports nutrition supplements for active people, click here.