supplements

If you go to your local health food shop you will be faced with row upon row of sports supplements, but which ones are the best? Which ones do what exactly? And why are some better than others?

We have taken some of the most common supplements used by gym goers and given a brief description of them.

It is advisable to consult your doctor before starting to take any supplements, whether for sport or general health.

Protein

The body requires protein to resynthesise muscle and other cells. When we run, we use our muscles to provide force and to improve their strength, speed or stamina. Through this training, our muscles are damaged with microscopic tears which then require dietary protein to repair.

Secondly, when glycogen (carbohydrate) stores are low (which typically happens after 60-90 minutes of aerobic exercise), protein can contribute up to 15% of our energy requirements compared with only 5% when glycogen stores are high.

If we do not obtain sufficient protein from our normal diet, supplementing with a powdered protein can be a convenient solution. There are several different types of protein supplement on the market, but the best of the bunch is whey. This protein comes from milk, is easy to digest and is rapidly absorbed into the body. It also has a strengthening effect on the immune system, which can be put under strain when in a heavy period of training.

Endurance athletes should consume 1.2 - 1.4g of protein for every kg of body weight.

Creatine

Creatine is a compound that is made naturally in the body to supply energy. It is mainly produced in the liver, where it is transported in the blood to the muscle cells. Creatine can be obtained in the diet from fish, beef and pork. However, to have a performance boosting effect you would need to eat about 2 kg of raw steak a day! As this is not practical (or advisable!), supplementing your diet with creatine powder can provide a useful alternative.

If you are training for endurance, creatine supplementation will have a limited effect. However, if your goal is to build size or improve power or strength, creatine can be extremely effective.

L-Glutamine

L-Glutamine is an amino-acid which the body can synthesise (non-essential). However, during intense workouts the body cannot make enough and so taking it in supplement form aids recovery from workouts. Research suggests it may also help immunity and act as an anti-inflammatory.