Sports Nutrition: Top 8 Essential Supplements
February 14, 2022

Sports Nutrition: Top 8 Essential Supplements

The sports nutrition industry today offers a wide range of products that will help the athlete to be in good shape. They increase endurance, contribute to the rapid growth of muscle mass, help to fill the deficiency of substances necessary for the body. Which of them should be paid attention to first of all? We have prepared a list of the main useful supplements for athletes.


Protein rightfully occupies first place in the list of sports supplements. It is a protein that is essential for muscle tissue. We get it from food, but in athletes, the need for protein increases due to increased physical exertion. Therefore, an athlete cannot do without a special protein supplement. It is usually produced in the form of a powder. It is used to gain muscle mass. There are "fast" and "slow" proteins.

The first is absorbed faster, energizing. "Fast" proteins are recommended to be taken after waking up, about half an hour before breakfast. They will help start the metabolism and gradually, without sudden jumps, increase blood sugar. Also, "fast" proteins are drunk before training to increase endurance and after it - in this case, it is recommended to take proteins in combination with carbohydrates to quickly replenish the spent energy.

“Slow” proteins, such as casein, take longer to digest, but they take longer to supply the body with the necessary substances. This supplement is usually taken at night. In addition to Optimum Nutrition protein powder, protein bars are also popular. They satisfy hunger well and will help close the carbohydrate-protein window after a workout.


It's also protein. It is the basis of connective tissue in the human body. Responsible for its strength and elasticity. High physical activity also affects the production of this protein, therefore, in sports, supplements with collagen are indispensable. They increase endurance, promote rapid recovery from injuries, which is very valuable for athletes. Like protein, collagen helps build muscle and reduce body fat.

Amino acids

Proteins are made up of amino acids. It is amino acids that are the very "bricks" for the construction of muscle tissue. This is the same “fast” protein, only it is usually produced in the form of capsules or tablets - this is more convenient to take on the road when there is no way to dilute the protein powder mixture. Usually, 2 tablets per day are sufficient. If there are difficulties with weight gain, you can take amino acids along with protein. Important: do not drink the supplement on an empty stomach for those who have problems with the stomach and intestines - only after eating.


Under this abbreviation lies a complex of essential amino acids. These are leucine, isoleucine and valine. Unlike normal amino acids, the body does not synthesize them. We get them from food or supplements. BCAAs are quickly absorbed, triggering protein synthesis, increasing the athlete's endurance. They also protect muscles from destruction and help build biceps faster. BCAA is an indispensable supplement for high physical exertion, which should be in the arsenal of every self-respecting bodybuilder. It is also recommended for those who aim to burn fat without losing muscle mass. Use ehp labs australia BCAAs before and after training.


Another supplement that will help the athlete recover faster after intensive training in the gym and will contribute to the rapid growth of muscles. Gainers are based on proteins and carbohydrates. This supplement has more calories than protein and is especially good for those who have trouble gaining mass. Gainers are available in powder form. Take this supplement an hour before training, as well as immediately after it. On days when there is no high physical activity, they drink a gainer in the evening. Due to the calorie content, it is not recommended to take a gainer if there are no long-term loads. Also, gainers can be contraindicated in several diseases, for example, kidney and heart. Therefore, before taking them, it is important to consult a doctor.


This sports supplement increases the strength and energy of the athlete, promotes muscle growth, helps them to better cope with intense physical exertion. Take creatine 2-3 times a day. It is recommended to combine it with a gainer and drink courses. It is important to drink more water when taking creatine, as it dehydrates the body.


It is an amino acid that speeds up metabolism uses fats as an energy source, and promotes weight loss. The body produces it on its own but in very small quantities. Therefore, with serious loads in the gym, special additives are indispensable. In addition to speeding up the metabolism, L-carnitine also increases the endurance of the athlete, which makes it possible to train longer and harder. In addition, this amino acid is good for the heart. L-carnitine supplements can be found in a variety of forms: liquid, powder, capsules, or tablets. The dosage is written on the package.


Another amino acid, the deficiency of which can be replenished with the help of sports nutrition. Why is she so important? In addition to participating in the construction of muscle tissue, glutamine also normalizes bowel function, helps to recover faster, and supports immunity, which is especially important for an athlete - after all, with serious physical activity, the immune system can fail. Take glutamine morning and evening before meals.

Sports Nutrition: Top 8 Essential Supplements