Contents
Supplements for athletes, are they really healthy?
Nutrition
These products contain a nutrient or group of nutrients that, added to the usual eating routine, provide a positive value to our body for the practice of sport. But not all are good …
In gyms, especially among those who want to achieve a very quick physical change, it is common to hear conversations about the sports supplements. In these talks you can listen to almost anything: from highly contrasted scientific truths to implausible stories about how a certain David ended up turned into a Goliath thanks to some magic vitamins …
Unfortunately, there is still a great lack of knowledge about this type of Food supplements and the role they can actually play in our diet. These products contain a nutrient or group of nutrients that, added to our usual eating routine, provide a positive value to our body for the practice of sport, but their consumption does not make any sense if it is not accompanied by said sporting activity.
However, the first thing we should do before considering taking a supplement of these characteristics is to review our eating habits. In the same way that we would not make improvements in a house with damaged foundations (the first thing would be to fix that fundamental base of the building), it does not make sense to incorporate one of these products into the diet if as a base we are not following a adequate and balanced diet. Very, very briefly, for me, a balanced diet is based on four pillars: ‘No’ to ultra-processed, ‘no’ to sugar, ‘yes’ to low carbohydrate consumption and ‘yes’ to fat! But only those that are good for the body.
Athletes, in general, tend to avoid ultra-processed and sugar. However, carbohydrates have long been endorsed by sports nutritionists. They advised to “load” carbohydrates such as rice, potatoes or pasta before exercise, but it has been proven that it is neither necessary nor advisable. The main source of carbohydrates should come from fruits and vegetables. For our diet to be healthy, we must leave out all refined carbohydrates, processed and cereals.
Fats, meanwhile, have always had a very “bad press.” However, to be healthy -or even to lose weight- fat should not be eliminated from the diet, If not the opposite. In addition to keeping us satisfied, fats provide nutrients and energy that we need for physical activity. Fats like olive oil, avocado, almonds, coconut oil, and butter are ideal foods.
What do supplements for athletes provide?
A healthy diet, in itself, maximizes athletic performance because it provides proteins for the muscles, the correct amount of carbohydrates, healthy fats and fiber -important also to maintain the correct weight-. Having this point very clear, we can assess how certain products can help to maintain that equilibrium because they have a high concentration of nutrients that are especially beneficial for athletes. Others, however, do not produce the desired effects and may even be harmful.
Proteins: We can find different presentations on the market. My advice is that we pay particular attention to 100% natural products: they do not contain additives or sugars. We can also compare the different percentages of protein that they reach. There are very different varieties, such as “Whey” protein, which is extracted from whey, or vegan protein, which can combine different plant sources.
En general, the benefits of protein They are its antioxidant power and its ability to strengthen the immune system and to improve recovery, but it is scientifically proven that, when you do a lot of exercise, they can also help to increase and fix muscle mass. That does not mean that we should abuse them or, of course, that they replace training.
Bars: Due to their format, they are very useful to recover after training. Also in this case we can find a huge variety of products on the market. We can even make them ourselves at home: using dates for the base, with which we get a soft dough, and adding almond, coconut and coconut oil to give it the final touch. If we choose a commercial brand, we must read the label carefully to know what type of bar we are choosing, and always try to make them as natural as possible, without additives.
Energy drinks: Most have high percentages of caffeine and artificial substances, and although many studies show that an adequate amount of caffeine can provide benefits as a sports stimulant, I am more in favor of it. cacao, which fulfills the same function and is healthier. Also, to regain strength, a natural “smoothie” is recommended, which provides vitamins and minerals in a healthier way.
Creatine: Our body naturally produces this substance, which is present in red meat and seafood. It may be beneficial for athletes who need brief bursts of speed or muscle strength such as sprinters or weightlifters, but the production of natural creatine is excessively expensive, which is why all the varieties found on the market are of artificial origin, and therefore not recommended.
BCAAs: The branched chain amino acids, better known as BCAAS (leucine, isoleucine and valine) are one of the sports nutrition supplements most popular, although there is great controversy about its real benefits. Several scientific studies have concluded that its consumption does not stimulate muscle protein synthesis or produce an anabolic response. That is, they do not serve to increase muscle mass.
Before taking any type of sports supplement in the hope that it will help us increase muscle in a more or less “miraculous” way, we must bear in mind that each person is different. It is important to be realistic and seek the best for ourselves without paying too much attention to others. If we change our habits, maintain a healthy diet and exercise, our body will undoubtedly thank us with its best version.
By Niklas Gustafson, Nutrition Expert and Co-Founder of Natural Athlete