Dietary supplementation is a developing science that raises many doubts and counteracts few certainties. Although there are many opinions against the spread of these products in amateur sports, the market for sports supplements is constantly expanding. Such success is largely due to a "clever advertising strategy, even if no one can ignore the numerous studies that confirm the effectiveness of some products."
Despite the correct lifestyle and an adequate diet in particular situations, a sportsman may in fact need specific dietary supplements. Such situations, even if they are not as common as they would like us to believe, can affect athletes with different nutritional and sports needs.
Power Sports Supplements
(Weight lifting, body building, sprint competitions etc.)
- Creatine: improves recovery, increases the strength and explosiveness of the movement, stops acidosis and increases muscle mass (presumed effect not yet ascertained). Creatine deficiency can be recorded in vegetarians, while those who consume large quantities of animal proteins 9 times out of 10 do not derive any benefit from supplementation.
- Protein and amino acid supplements: used with the aim of increasing muscle mass, they can promote anabolism only if the diet fails to provide sufficient amounts of protein.
- Branched-chain amino acid supplements: they can promote recovery from a particularly intense and prolonged workout.
- Mineral supplements: A high-protein, low-dairy diet can cause calcium deficiencies in the long run
Supplements for Endurance Sports
(Cycling, jogging, endurance swimming, cross-country skiing, etc.)
- Maltodextrin and derivatives: they become useful only in case of prolonged physical effort (over 90 minutes). If this threshold is exceeded several times during the week, it is advisable to take about 30 g for each hour of competition. Absorption is optimal if they are added to moderately chilled water (about 10 °) with a percentage of maltodextrin ranging from 6 to 10% (60-100 grams per liter). It is also advisable to sip the drink a little at a time. avoiding drinking it all in one gulp.
- Branched chain amino acids (BCAAs): they are involved in metabolic processes through which energy is obtained from proteins. For this reason, the integration of branched chain amino acids is justified in the case of prolonged training, reduced dietary intake, intense and lasting competitions. As widely explained in the article: "Energy metabolism in muscle work" the use of branched chain amino acids for the purpose energy becomes important only after 40-50 "from the start of" endurance physical activity.
- Vitamin and saline supplements: even if the diet is correct and well balanced, deficiencies in vitamins and minerals are not so rare in medium-high level athletes.
- Carnitine: optimizes fat metabolism by sparing muscle glycogen. Its effectiveness is controversial.
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