Legislative framework of energy supplements
According to the Ministry of Health, energy supplements must provide a maximum of 600 kcal / day, which is equivalent to 25% of the daily dietary energy intake (calculated on a reference average of 2400 kcal); moreover, to be effective, the energy intake minimum guideline should be no less than 120 kcal, which corresponds to 5% of the reference energy intake.
Energy supplements; What are?
Energy supplements are synthetic products useful for achieving the caloric quota essential for the body in motion; they are usually used in intense sports and especially in long-lasting aerobic disciplines (cross-country running, cross-country skiing, cycling, walking , swimming, etc.).
The use of energy supplements is useful ONLY if the diet does not fully satisfy the metabolic needs of the athlete; on the other hand, observing the collective trend of athletes it seems obvious that the real function of energy supplements is totally ignored and that they too (like other products in the same category) are frequently the object of abuse.
Energy supplements consist mainly of carbohydrates; these molecules provide 3.75 kcal per gram and represent the substrate of choice for energy production in high-intensity exercise. To tell the truth, sugars are also needed during mild activities as well as for cellular homeostasis of all body tissues , and if not available with the diet, within certain limits they are synthesized by the liver; with this brief introduction we remind you (once again!) that FOR THE SPORTSMAN (especially that of endurance) carbohydrates must NEVER be subject to dietary restriction ... under penalty of reduced performance and worsening of the state of nutrition.
What do energy supplements contain?
Energy supplements can be solid (bars), liquid, gel, or soluble. By virtue of the fact that during the prolonged exercise there is also a certain tendency to dehydration and to depletion saline, the most suitable energy supplement is undoubtedly the liquid / gel one to be kept in a bottle or carton.
NB. For good absorption, the osmotic concentration of the drink must be slightly hypotonic.
Energy supplements can be formulated independently (customizing the mixture with the various ingredients), or purchased pre-packaged; the carbohydrate molecules used in the composition of energy supplements are different:
1) branched polymeric or unbranched polymeric
2) long chain or short chain (the most used form is that maltodextrin).
Commercially available energy supplements are ALMOST NEVER pure; they often also contain water-soluble vitamins (ascorbic acid [vitamin C] + vitamins of group B) and mineral salts (sodium, potassium and magnesium); some blends are further fortified with essential amino acids (BCAAs).
The choice or not of supplementation with branched is not relevant to this article, therefore not many words will be spent to describe the effects or the dosage actually useful and recommended; in my opinion, taking for granted 1) a "correct diet, 2) an "energy supplement of carbohydrates during exercise", 3) a correct post-exercise protein dietary compensation, the "addition of branched-chain amino acids in the mixtures" leaves the time it finds " ... even if each case should be evaluated subjectively.
Types of energy supplements
As anticipated, there are many different forms of energy supplements. In fact, consider only energy-based products maltodextrin (MD) would be quite an understatement; certainly, MDs (glucose polymers) are the most suitable carbohydrates for integration DURING and AFTER exertion, as they represent a "middle way" between simple and complex carbohydrates (with the balance needle moved to one side or on the other, based on the dextrose equivalence of the product: the greater the dextrose equivalence and the higher the percentage of simple sugars in maltodextrin). This peculiarity allows not to negatively affect the balance of simple sugars and equally benefit from a glycemic index However, maltodextrins are not the only product (or ingredient) marketed in the energy supplement sector, which by definition are all those useful for providing typically energizing molecules: carbohydrates.
Vitargo: it is a product similar to maltodextrins, but with metabolic advantages given by the considerably higher molecular weight and by the branched structure of the glucose polymers that compose it; this prevents possible osmotic laxative effects and guarantees a high glycemic index with rapid and at the same time prolonged release of glucose. It can be used individually in the pre-workout drink or mixed with maltodextrins to obtain an intermediate glycemic index between the two products; a similar solution matches the needs of the overall integration: pre, during and post training.
Energy bars: they are ideal for pre-workout or pre-race energy integration to be consumed even 90 "before exertion. They replace a light meal with a low glycemic index, therefore, they determine a good supply of energy while preserving a certain glycemic and insulin homeostasis.
Dextrose - glucose: it is the fastest absorbable and metabolizable sugar. It is ideal as a post-exercise energy supplement as, in the context of an activated anabolic window, it determines the effective recovery of glycogen stores. Dextrose can be used as a pro-insulinizer in favoring the anabolism of muscle amino acids or the cellular entry of other useful molecules (e.g. creatine).
Fructose: can determine a valid ingredient for DIY energy blends; it has a very high sweetening power and (at low concentrations <40g) a low glycemic index (and load). It can be useful for lowering the overall glycemic index of the energy supplement.
Gainer and Post-Workout: they are to be considered as replacement meals. In reality they perform a mixed function, both energetic and plastic; I don't recommend them as purely energy supplements but, if consumed within the time needed for digestion, they can provide more nutrients than a simple bar. They are also an "alternative to the post-workout meal".
Isomalt and maltitol: they are carbohydrates or sugar alcohols; they replace sucrose and (in low percentages) their presence in the drink confers: 1. The reduction of the glycemic index 2. The reduction of the incidence of caries. NB. They are potentially laxative molecules, therefore it is NOT RECOMMENDED to use more than 30g.
