By: Ricky Bailey
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What is a sport supplement?
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They are products used to enhance athletic performance that
may include vitamins, minerals, amino acids, herbs, or
botanicals (plants) — or any concentration, extract, or
combination of these. These products are generally available
over the counter without a prescription, they are also known as
dietary supplements.
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http://www.bodybuilding.com/store/sports-nutrition.html
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Sport Supplements are broken down into 4 different categories:
Protein, Pre-Workout, Intra-Workout, and Post-Workout.
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Recovery
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During your workout you tear and damage the skeletal muscle tissue.
Drinking a protein shake after a workout, however, provides the
nutrients and amino acids necessary to start the recovery and
regeneration process. The amino acids help to build and repair
muscles and bones along with other body cells damaged during the
workout. Athletes or bodybuilders looking to build muscle mass and
strength should consume 30 to 45 g of protein, while others can see
benefits from 15 to 30 g of protein.
Energy
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Protein shakes provide a quick source of energy by replenishing
glycogen stores lost during the workout. Carbohydrates, for example,
are a primary source of energy and the carbohydrates in the protein
shake "refuel" your body to replenish the energy stores in the skeletal
muscles, liver and blood. The protein, carbohydrates and other
nutrients in the protein shake help your body control various bodily
functions such as metabolism.
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What are protein shakes?
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Protein is one of the body's main building blocks for muscle,
bone, skin, and other tissues. Used often by athletes, protein
shakes come in many combinations of protein, carbohydrates,
and fats. They can range from 100% protein to mostly
carbohydrates with a little added protein and fat. Protein
shakes come in a variety of flavors in powder form or in readyto-drink packages, such as cans or foil packs.
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Weight Loss
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Weight loss is a common fitness goal and consuming a protein shake
after a workout may help you reach your weight loss goals. By
drinking a protein shake after a workout, you reduce your daily
caloric intake while consuming a small amount of protein and
additional nutrients. However, protein shakes are designed to
complement a balanced nutrition plan of fresh fruits and vegetables,
whole grains and lean protein along with regular physical activity.
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What is Pre-Workout?
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A supplement in either powder form or ready to
drink container that is taken before workouts to gain
mental focus, energy, and “pump.”
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Creatine Monohydrate (Strength)
Taurine (Strength)
Beta-Alanine (Endurance)
Caffeine (Energy)
Tyrosine (Energy)
Arginine (“Pump”)
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Improve performance
Increase strength
Increase endurance
Decrease muscle breakdown during training
Increase protein synthesis
Improve energy and focus
Improve nutrient delivery and assimilation
Increase metabolic rate (fat burning)
Create an optimal hormonal environment
http://www.bodybuilding.com/store/goalpreworkout.htm
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What is Intra-Workout?
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Powder form supplement that you take during
workouts to help with endurance.
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Leucine, Isoleucine, and Valine (BCAA’S), all help
muscle tissues minimize catabolism and keep
building and repairing muscles during training.
Fast Acting Carbohydrates
Blend of vitamins, minerals, and enzymes that are
designed to promote mental clarity, strength output,
and muscular volume throughout the workout.
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Kick-starting muscle recovery during the
workout
Replenishing glycogen stores to support
endurance
Fighting creatine phosphate depletion and
support strength output
Encouraging mental focus and concentration
during training
http://www.bodybuilding.com/store/goalintr
aworkout.htm
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What is post workout?
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Powder supplement that can be added to water, and
help’s with muscle recovery.
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Creatine (monohydrate, Kre-Alkalyn,
Micronized, Chelate)
Glutamine
BCAA’S (Isoleucine, Leucine, Valine)
Carbohydrates
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Muscle energy storage for your next workout
Providing fast-absorbing protein in order to
repair muscle tissue
Fighting lean muscle tissue breakdown
(catabolism)
A healthy immune system for handling stress
from exercise
http://www.bodybuilding.com/store/recover
y.htm
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Bodybuilding.com. (n.d.). During Workout Supplements. Retrieved March 12, 2013, from
Bodybuilding.com: http://www.bodybuilding.com/store/goalintraworkout.htm
Bodybuilding.com. (n.d.). Post-Workout Recovery. Retrieved March 12, 2013, from
bodybuilding.com: http://www.bodybuilding.com/store/recovery.htm
Bodybuilding.com. (n.d.). Pre-Workout Supplements. Retrieved March 12, 2013, from
Bodybuilding.com: http://www.bodybuilding.com/store/goalpreworkout.htm
Hoefs, J. (2011, May 26). What Are the Benefits of Protein Shakes After a Workout? Retrieved
March 12, 2013, from Livestrong.com: http://www.livestrong.com/article/423068what-are-the-benefits-of-protein-shakes-after-a-workout/
Quinn, E. (2008, February 5). Sports Supplements and Athletic Performance. Retrieved
March 12, 2013, from Sportsmedicine.about.com:
http://sportsmedicine.about.com/cs/nutrition/a/aa030901a.htm
The Nemours Foundation. (n.d.). Sports Supplements. Retrieved March 12, 2013, from
teenshealth.org:
http://teenshealth.org/teen/food_fitness/sports/sports_supplements.html
WebMD. (n.d.). Weight Loss and Diet Plans: Protein Shakes. Retrieved March 12, 2013, from
Webmd.com: http://www.webmd.com/diet/protein-shakes