Sports Supplements: the basics
The sports supplement industry is vast and often confusing, not to mention expensive. There is no doubt that sports supplements can help to improve performance, however, they need to be chosen wisely and used correctly, otherwise it is just money down the drain. When using sports supplements, there are a few things to consider:
Daily nutrition, the food first approach
Supplements should be thought of as the icing on the cake regarding your nutrition plan. This means that if you haven’t got your day-to-day nutrition on track, there really isn’t much point. The key word here is SUPPLEMENT, ‘something you add to complete or enhance’, not a replacement for skipping meals and avoiding food groups. The food first approach means finding ways to get a particular nutrient with regular food, rather than jumping to use a supplement. An example of this is adding dairy, eggs, nuts, beans, lentils or animal meats to increase protein rather than using a protein powder. Another example is having a tea or coffee, rather than a pre-workout to boost caffeine.
Choosing safe supplements. Sporting associations tightly regulate the use of supplements, and for good reason. There is always a risk of contamination or unsafe ingredients in ANY formula you take, even if you understand the ingredient list. It is important to use a batch tested option and monitor its compliance regularly with Global DRO - Home or an App like Sports Integrity Australia or ASADA. Depending on what you’re using, there may be side effects or clashes with medications you’re taking, for example long term Vitamin C supplementation may impact muscle gain. If you’re unsure or have questions, speak to your GP or an Accredited Sports Dietitian about this.
Choosing supplements that work
The trick with supplements is to find something that works for you and your sport. For example, Creatine is best used in sports with short bursts or intermittent efforts like football, soccer, or athletics, and may not be helpful for sports like running or swimming. Another thing to consider is the timing of your supplement dose, for instance collagen for injury recovery should be taken prior to your training session, not after. As with many nutrition products on the market, there are many that have lots of hype, but offer little benefit. For more information on supplements with evidence of benefit, have a look at the AIS Sports Supplement Framework Supplements | Australian Institute of Sport (ais.gov.au)
Seek help. It is easy for an Accredited Sports Dietitian to figure out your supplement needs. To Find one in your area go to SDA - Sports Dietitians Australia or book with me via the link on the Services page.
