Sports nutrition supplements are commonly used by people who want to make their training more effective. In order to obtain proper results, the supplements should be chosen accordingly to the training goal.
Supplements for mass and strength
On the sport supplements market, one can find a vast variety of supplements dedicated to people who want to increase their strength and muscle mass.
Amino acids
Amino acids are the building material of the whole body, which makes them a necessity among athletes who want to build muscles quickly and efficiently. Supplements rich in amino acids are commonly used in the course of strength training – especially products containing either branched chain amino acids (BCAA) or essential amino acids (EAA). Other supplements from this group well liked by people in training may also contain glutamine, leucine, arginine, beta-alanine, citrulline and taurine.
Creatine
Creatine is a chemical compound formed by three amino acids: arginine, glycine and methionine. It supports protein synthesis, stimulates muscle growth, enhances strength, helps with ATP and tissue reconstruction. Creatine is commonly used in order to increase endurance during exercises, which allows for more repetitions and increase of the weight lifted, resulting in faster muscle gain. Supplements with creatine contain either creatine monohydrate, tri creatine malate, creatine stack or creatine phosphate.
Carbohydrates
Physical training deprives human body of carbohydrates, which increases muscle catabolism. Supplements containing carbohydrates are used in order to prevent the loss of exercise capacity. For better effects it is recommended to supplement carbohydrates right after training. Athletes can use one of the three types of this additives: pure carbohydrates, gainers or vitargo.
Protein
Protein is, without a doubt, the most important element in muscle mass building process. Intensive training significantly increases the demand for protein, making it nearly impossible to provide the necessary daily amount with only food. Every person looking for the easier way to quickly gain muscles should start protein supplementation, using special supplements for athletes. This type of product is available in various shapes and forms, the most popular being whey protein hydrolysate (WPH), whey protein concentrate (WPC) and whey protein isolate (WPI). Other supplements on the market with high protein content are: mass gainers, micellar casein, protein mix and supplements containing beef protein. There are also plant-based protein supplements developed for vegans.
Testosterone
Testosterone enhances endurance and improves efficiency in training, which allows for quicker mass gain. Supplementing testosterone also helps muscles regenerate faster and reduces the risk of injuries. The most popular testosterone supplements on the market are various boosters. Other types available are: tribulus terrestris, ZMA, DAA and turkesterone.
Supplements for weight loss
Fat burners are the most popular supplements for weight loss. They encourage the body to burn fat faster. Fat burners are also used to improve metabolism and give more energy, which can be used during workout session. There are three types of fat burners on the supplement market:
thermogenic fat burners, containing caffeine, green tea or capsaicin,
fatty acids, mainly CLA,
supplements containing l-carnitine.
In the process of the weight loss, it is also necessary to supplement amino acids and protein.
Supplements for endurance
Endurance training calls for similar supplements as mass and strength workouts, mainly amino acids, protein and carbohydrates. It is also recommended to use pre-workout formulas and supplements offering joints and bones support.
Joints and bones support
Supplements for joints and bones support are rich in collagen and glucosamine. They help rebuild cartilage damaged during excessive exercise.
Pre-workout formula
Pre-workout supplements prevent fatigue, improve concentration during training and stimulate nervous system, which helps to enhance workout efficiency. They also enable faster transport of oxygen and nutrients to the muscles, influencing muscle building process. The most commonly used pre-workout formulas contain caffeine, tyrosine and taurine. Other supplements of this type are developed using arginine.
While choosing sport nutrition supplements it is crucial to properly adjust them to the needs of each individual.
