Sports supplements, yes or no?

We can say that every athlete asks himself at some point if he should use any kind of supplement to enhance and improve his performance. I believe the first reason for an athlete to think about using supplements is to get better sport results. In this article I will run through my experience and knowledge as an athlete regarding sports supplementation.

It is true that every (at least almost every) high performance athlete uses some kind of extra supplementation for is diet. The reason for this is that high performance sports are very demanding and a simple diet isn't enough to give them all nutrients on correct doses.

One nutrient that is usually in deficit with a regular diet is protein. Athletes, especially endurance athletes, are very worried about getting enough energy for their trainings and competitions and usually focus only on the carbohydrate intake. But protein is highly important as carbohydrates for their energy levels and especially for muscle recovery. Because of this wrong thought athletes focus on carbohydrates meals and forget to have ingredients rich in minerals, vitamins or good fats.

Start with a proper diet
Before thinking about spending money on any kind of supplements you should focus on your regular diet. Sports supplements aren't suppose to replace your meals and your diet, they should be a complement. As the name says it is a supplement! As you don't start to train 12 times a week you shouldn't start sport supplementation straight away. Learn how to eat properly with regular food and eat healthy food. Look for articles about sports nutrition and learn what you should or shouldn't eat.
Proper nutrition should always be the primary goal for any athlete, so spending a fortune on supplements doesn't have to happen.

When should I start sports supplementation?
The best way is to ask a dietician. They will probably ask you how many hours you spend training, what do you eat and what are your goals. There is no better person to give you all the answers. If your goals are high your doctor may ask you some urine and blood tests. With those results he will see which nutrients are missing and where you should act. Don't be surprised if he asks you to change your diet first and wait for another test in a month or so.
If you feel that you just want to be cautious and don't have any high expectations you can buy a multi vitamin supplement or some recovery drink. But don't forget to keep a good diet.
Sometimes is hard to keep a good diet and prepare good meals everyday, especially if you work. When we have to eat out for lunch everyday we may not be able to eat a good balanced meal.

Which supplements should I use?
If you do a high intensity sport you should first look into antioxidants and vitamins. A good antioxidant is vitamin C, which is cheap and easy to get. Then you should look into recovery drinks which have carbohydrates, minerals and protein. Take them after your session if it is a long one or before if it is short but intense. The next step should be a protein supplement. This will help on muscle recovery and allow your muscle to recover and rebuild quicker.

Supplements alone won't make you win the Olympics. There aren't miracles. Hard work and training is the key for good results.

So if you want to take a supplement...

1. Use one that doesn't exceed more than 250% of the Daily Value for the micronutrients it contains.
2. Look if the brand you want is certified for the content. You have to make sure it has what it says.
3. Don't spend a fortune.
4. Take it daily, not once every week!
5. Check to make sure that taking a supplement does not interact with any over-the-counter or prescription medications

Read also my other articles

Use of whey protein in endurance sports

The effect of creatine on rower's performance