Supplements in sport
When practicing a sport, especially when practiced at a high level, gaps are generated in essential substances for our body that can be proteins, minerals, vitamins, etc. The purpose of consuming supplements is to achieve the balance that our body needs to perform optimally in our physical activity. However, there are also supplements that are ingested to increase our muscle mass, to increase our muscle strength or burn fat. So we can talk of Dietary Supplements, Protein and Body-builder.
Dietary Supplements
Dietary supplements are also known as "nutritional supplements" or "food supplements". They contain a dietary ingredient intended to supplement food. Examples of dietary supplements are vitamins, minerals, herbal, other botanical products, amino acids and components of food such as enzymes and glandular extracts. They come in different forms such as tablets, capsules, soft gelatin capsules, gelatin capsules, liquids and powders. Not presented as a substitute for a conventional food or as a single component of a meal or the diet. They are identified as dietary supplements on the label. Dietary supplements are sold in grocery stores, dietary products in pharmacies and discount business, are also sold by mail and tv-shopping, through websites or direct sales.
Protein supplements
The protein supplements are sometimes associated with certain sports such as body-building. The protein supplements may help some athletes competing to make allowances for weight reduction, or even athletes due to their style of vegetarian diet consume diets with low energy and low protein content. They can be supplied to any athlete who for whatever reason cannot eat food with high protein content. Consuming a moderate amount (10 to 30 g) of protein powder, for example mixed with a liquid, it becomes supplement.
There are "home" protein supplements that can be prepared easily as a replacement of some protein foods also tend to be greasy, one of the most commonly used that employs hydrolysed milk proteins that combine with the protein of soybean, developed a powder mixed with water allows the intake of protein 'fat-free ', uric acid and cholesterol.
Supplements in Body-building
These supplements are substances taken by athletes who practice weight training or other sports that require objective muscle growth (muscle hypertrophy) or fat loss.
Supplements for builders can be used equally in the improvement of conducting exercises as well as a decrease in rest periods between training sessions.
A distinction between different groups of training builders is the attempt to clarify the difference between supplements and anabolic steroids. The former are regarded as an added seeks to alter the level one or more nutrients in the diet of an athlete (like creatine and ribose for example) while the latter seek to ensure alter hormones above their natural levels (mainly testosterone).
Some supplements and its features
L-Glutamine: helps build lean tissue and prevents loss of muscle mass.
L-leucine, L-isoleucine, L-valine: are protectors of muscle amino acids and act as fuel.
L-Proline: amino acids necessary to form and preserve the muscle and connective tissue.
Magnesium: promotes optimal muscle tone.
Chromium: increases energy levels and stabilizes blood sugar.
Coenzyme Q10: increases the oxygenation of tissues.
Vitamin C: increases energy, is an antioxidant, repairs tissue.
Vitamin E + Selenium: oxygenate the cells and provide energy.
Creatine: increases muscle mass and endurance.
Glucose polymers: are complex carbohydrates and energy.
Inosine: stimulates the production of ATP, energy at the cellular level.
L-arginine and L-ornithine: release amino acids for growth hormone, which burns fat and creates muscle tissue.
L-carnitine: transport fat to the muscles, to be rusted, or used as fuel.
Omega 3: reduce blood levels of triglycerides and cholesterol.
Vitamin A + carotenoids: eliminate free radicals that are produced during exercise.
Vitamin B complex: increase energy and reduce stress after exercise. Enhance the metabolism of carbohydrates and fats.
Vitamin D: important for calcium absorption.
Zinc: It relieves stress and fatigue, and tissue repair.
Risk intake
To reduce the risk of ingesting a supplement should take into account:
- It is particularly important to consult the professional doctor
- Think in replacing your medical treatment with a regular or more supplements.
- If you are taking any medication (with or without prescription), know that some supplements interact with medications.
- If you have a disease or chronic disorder, some supplements increase the risk of bleeding or interfere with anesthesia and analgesics.
- If you are pregnant or breastfeeding.
- If you are considering giving a supplement to a child, many products that are marketed as suitable for pediatric use have not been tested for safety and efficacy in children.
- Do not take a higher dose than mentioned on the label of the supplement unless a health professional recommends it. If you feel any side effects that is concerned, stop taking the supplement, and contact the clinic or doctor.