Main menu


The importance of good natural nutritional supplements for athletes

 The importance of good natural nutritional supplements for athletes

The importance of good natural nutritional supplements for athletes

Natural nutritional supplements are additives or products that contain nutritional ingredients from plants, herbs, vitamins, minerals, or other substances. They can be taken in different ways, such as capsules, pills, liquid, or powder. They may also interact with some medications or be limited in the body compared to whole foods. 

Good nutrition can help enhance athletic performance 

An active lifestyle and exercise, along with eating well, is the best way to stay healthy. Eating a good diet can help provide the energy you need to finish a race, or just enjoy a sport or casual activity. You're more likely to feel tired and perform poorly during exercise when you don't get enough:

1. Calories.

2. Carbohydrates.

3. Fluids.

4. Iron, other vitamins and minerals.

5. Protein.

Good nutrition is essential for athletes because it can:

1. Providing the energy and nutrients needed to meet training and exercise requirements.

2. Helps enhance athletic performance.

3. Facilitate the recovery process and reduce the risk of injury.

4. Meets most athletes' needs for vitamins and minerals.

5. Provide enough protein to promote muscle growth and repair.

For athletes who exercise longer than one hour per day, increasing total calories and some alternative nutrition considerations are key to reaching peak performance and staying healthy and strong. We have two main types of nutrition for athletes: macronutrients and micronutrients. Macronutrients consist of:

1. Carbohydrates are the main source of fuel for your muscles. Fat exercise is initially fueled by carbohydrates, but over long periods of exercise, our carbohydrate stores may be depleted, and fat becomes a major source of energy.

2. Protein helps build and repair muscle tissue

Micronutrients for athletes may include:

1. Sodium: Maintains fluid balance, maintains blood volume, and helps muscle contraction.

2. Magnesium: It helps improve sleep quality and helps manage stress.

3. Calcium: It contributes to strengthening bones, and may help with testosterone.

4. Vitamin K: contributes to bone health, and contributes to heart health.

5. Vitamin D: Linked to improved mood, and may support healthy testosterone.

The guidelines suggest that we consume 45-65% of calories from carbohydrates, 10-35% from protein, and 20-35% from fat. For people who exercise less than one hour per day, there is no difference in dietary recommendations from inactive individuals. For athletes who exercise longer than one hour per day, there are some different nutritional considerations.

Natural nutritional supplements for athletes

Pre-workout supplements are offered in many different ways with a variety of different ingredients, some of which are generally much better than others. In general, you can expect to find substances included such as caffeine, beta-alanine, and citrulline, as well as varying amounts of protein. Some of these are

1. Green tea extract.

2. Watermelon juice.

3. Beetroot juice.

4. Betaine.

5. Cocoa extract.

Studies suggest that BCAAs may increase muscle growth, reduce pain and fatigue, prevent muscle wasting, and support liver health. It is also found in a variety of food sources, including meat, eggs, and dairy products.

Post-exercise recovery can be an enormous challenge for adult athletes, as their bodies undergo a series of physical and physiological stresses during intense training sessions. One primary hurdle is managing muscle soreness and fatigue, which can hinder subsequent workouts and daily activities. Rest and adequate sleep become crucial, but they often struggle with busy schedules and responsibilities. Here are some of the best post-workout supplements recommended for all athletes:

1. Protein powder.

2. Sour cherry juice.

3. Glutamine.

4. Creatine.

5. Curcumin.

Performance enhancers

Adaptogens help the body adapt to and resist stresses of all kinds, whether physical, biological, or even chemical. Originating in centuries-old Ayurvedic and Chinese healing traditions, these non-toxic plants are experiencing something of a renaissance today. Scientific interest in air conditioners began during World War II; Scientists were looking for nutritional supplements to help pilots fly better, faster and for longer periods, including herbs:

1. Turmeric is an herb that has long been used for its anti-inflammatory and antioxidant properties.

2. Cordyceps is a type of mushroom.

3. Boswellia is an herb that promotes healthy inflammatory responses and helps reduce pain.

4. Ashwagandha is another adaptogenic herb.

Choose and use nutritional supplements wisely

Athletes should only consider supplements if they have a specific need or goal. Supplements can provide additional calories, address nutrient deficiencies, or enhance performance, but they are not a substitute for a healthy diet. Athletes should be aware of the potential health risks, legal consequences, and ethical implications of using nutritional supplements. Therefore, athletes should consult a qualified professional before taking any nutritional supplements.

Elite athletes often use nutritional supplements to improve performance and gain a competitive advantage. The prevalence of nutritional supplements ranges from 40% to 100% among trained athletes, yet few athletes have a reliable source of information to make their decisions about supplements and expected results. This critical analysis review evaluates systematic reviews, meta-analyses, randomized control trials, and crossover trials investigating dietary supplements commonly used in sports: caffeine, creatine, beta-alanine (β-alanine), branched-chain amino acids (BCAAs), and dietary nitrates . .

Final thoughts 

Athletes will have different nutritional needs compared to the general population. They may need more calories and macronutrients to maintain strength and energy to compete at an optimal level.

Athletes need to plan their diet to improve their health and performance. They should take into account their calorie and macronutrient needs and ensure they eat a varied diet that provides essential vitamins and minerals. Hydration and meal timing are also vital to performing well throughout the day. Some athletes may choose to take nutritional supplements. However, they must be aware of safety and effectiveness issues and ensure that their sports association allows them to do so.