Jakarta, IO – Athletes need to do intense physical training every day. They are also required to appear in peak physical condition when competing. Proper nutritional intake is necessary to support these needs. Apart from nutritional intake, supplements will increase strength, increase body mass, and reduce fatigue, due the exercise can be more optimal.
Herbalife’s Senior Director of Worldwide Nutrition Education and Training, Susan Bowerman, said that many athletes rely on dietary supplements to improve performance and recovery. The following is a brief summary of some of the most popular supplements.
Amino acids/Branched-chain amino acids (BCAAs)
During prolonged physical exercise, when glycogen stores are low, BCAAs are the only amino acids that skeletal muscle can use for energy and help reduce fatigue during exercise. BCAAs also help move sugar from the bloodstream into the muscles so it can be used as energy. BCAAs will support muscle repair and growth if we consumed it before and after exercise.
Milk-based protein
Consumed after physical exercise, milk-based protein is effective in increasing muscle strength and also associated with changes in body composition. Milk contains two main proteins: whey and casein. Both proteins are rich sources of branched-chain amino acids and are excellent at providing the amino acid leucine, which plays an important role in muscle recovery.
Body absorbed whey protein quickly and transport amino acids to tissues to stimulate muscle recovery and growth. Casein is digested more slowly than whey, and many athletes take casein protein supplements before bed to help muscle recovery while they sleep.
Creatine
Creatine is an amino acid that is naturally found in animal proteins such as meat and seafood. Creatine is stored in the muscles where it is used to produce energy as part of a compound called phosphocreatine (PCr). The PCr energy system is used when performing short bursts of high-intensity activity so creatine supplements are primarily used by strength athletes to help support intense muscle contractions and, therefore, muscle strength.
Although there are dietary sources of creatine, many athletes use creatine supplements to increase muscle reserves. Vegetarians and vegans may have a better response than carnivore because their baseline creatine stores may be lower.
Arginine
Arginine is involved in the synthesis of Nitric Oxide which dilates blood vessels and increases blood flow. As a result, arginine helps promote healthy blood flow and nutrient delivery to muscles during exercise.
Electrolyte
Electrolytes are certain minerals that help the body maintain fluid balance. Important electrolytes that athletes need to consider are sodium, potassium, and magnesium.
During sweating, electrolyte loss can occur and, if not replaced sufficiently, performance can be impaired. This is why it is so important to pay attention to electrolyte intake during intense exercise (especially in the heat), as well as replacing them afterwards. To replace essential salts lost, many sports drinks are specifically designed to not only replace fluids lost through sweat but also key electrolytes, which also improves fluid absorption.
Carbohydrate
Carbohydrates are the main fuel for the brain and muscles. It is important to have plenty of carbohydrates available in both the muscles and the bloodstream for athletes who involved in prolonged physical activity. Consume sufficient carbohydrates before vigorous activity to replenish fuel reserves will help ensure that there is an adequate supply of energy to fuel working muscles.
For those undertaking prolonged high-intensity exercise, carbohydrates need to be supplied during exercise, in the range of 30 to 60 grams per hour to ensure sufficient fuel is available. For recovery, carbohydrates are important to help replenish muscle carbohydrate stores, which prepares the athlete for the next training session. Beverages and other specially designed products are formulated to support these needs.
Read: HMI Malaysia Opens A New Official Representative Office For The Need Of Quality Health Services
Caffeine
Caffeine is a central nervous system stimulant and facilitates the body’s ability to use fat as fuel. For this reason, caffeine helps prolong endurance during strenuous exercise. Due to its stimulating effects, caffeine reduces the perception of fatigue and may help optimize sustained activity.
Antioxidant
Strenuous exercise increases oxygen consumption, which promotes oxidative stress in the body and can damage cell membranes. Antioxidant nutrients help reduce oxidative stress. To improve the body’s natural antioxidant immune system, consume nutrients that contain antioxidants such as Vitamins C and E. (*)