Which Supplement Should Be Used For Which Sports Branch?

Whether you are a beginner or experienced in the sport you are involved in, you already know how important nutrition is for your body and performance ...

Before answering this question, we think that it would be better to give general advice to people who progress in a certain sport branch to support their performance.

Whether you are a beginner or experienced in the sport you are involved in, you already know how important nutrition is for your body and performance.

For example; water consumption is a factor that directly affects your performance. Our body consists of an average of 55-65% water. If there is not enough water consumption, this will have direct negative effects on your strength, power and performance. In addition, you should pay due attention to your diet. In addition to taking into account a good carbohydrate and protein balance, you should also make sure that your diet is rich in daily vitamins and minerals.

An important point here is to be aware of whether you have a sensitivity to certain foods. Having allergic reactions to certain foods can affect not only your sports performance but also your health. Feeding at appropriate intervals (2-4 hours) is also important in terms of providing the nutrients your body needs. We recommend that you pay attention to your protein intake at every meal.

Protein and Carbohydrate

After making these general explanations, we can start with the use of reinforcements suitable for sports. It is a fact that different sports require different diets. For example, athletes who make high effort and strength (bodybuilding, weightlifting, gymnastics) more protein; endurance athletes consume more carbohydrates. It is worth noting that individuals in different sports have different body types. For example, you have seen that individuals who are interested in weightlifting have a high muscle ratio, while athletes who shed sweat in cycling races are quite thin. These different body weights of athletes affect their speed, endurance and strength. Differences in body composition, namely the amount of fat, lean tissue and water in their bodies, determine the strength, agility and appearance of the athletes. When evaluating the body weight of athletes, the amount of body fat should also be determined. For example, athletes with high muscle mass (weightlifting, bodybuilding, etc.) have a high body weight, but the amount of fat is generally at the recommended levels.

We have already mentioned that adequate protein intake should be given importance in sports such as bodybuilding, weight lifting and gymnastics where muscle strength and volume are important. It meets the protein intake requirement of 2.0 - 2.3 g / kg / day in strength sports (weightlifting, shot put, hammer, etc.), and 1.5 - 2.0 g / kg / day in other sports branches; In other words, 12-20% of your daily energy need should come from protein. When protein cannot be obtained through the diet, protein powders offer the best option. For a male athlete weighing 70 kg, who is engaged in weightlifting, the daily protein amount is 70 x 2.3 = 161 grams.

Below you can find the daily amount of protein required per kilogram according to sports types.

Elite men's endurance sports 1.6 g / kg

Moderate endurance sports 1.2 g / kg

Football and power sports 1.4-1.7 gr / kg

Resistance sports 1.5-1.7 g / kg

Training resistance sports 1.0-1.2 g / kg

To put it in a simpler language, the energy rate from protein should be 12-15% in all sports branches. However, young and weak athletes should consume 1.5 g / kg on average. By the way, calculating the daily protein amount from 12-15% in athletes with high energy needs may cause too much protein intake. In these groups, 1.2-1.5 grams of protein per kilogram per day offers a more reasonable value.

Amino acid

As for amino acids, non-essential arginine helps in fat breakdown. It is stated that it can affect endurance performance positively because it can affect the central nervous system and delay fatigue.

It is reported that glutamine can positively affect the immune system and reduce the risk of infection. Plasma glutamine concentrations are known to decrease during intense exercise periods. That's why glutamine is thought to support immunity in athletes.

Oil

As a source of energy, oils help maintain long-term strength activities. However, they are not used as an energy source in short distance runs where fast energy is needed. Fat can be a good source of energy during long marathons. Fat deposits in the organism are used for aerobic activities; Therefore, you do not need to consume more fat to increase aerobic fitness power. Meanwhile, omega 3 fatty acids affect performance by increasing oxygen distribution to cells. It increases the distribution of oxygen and nutrients to the cells. It supports aerobic metabolism. It increases the duration and intensity of exercise. It prevents tendon and ligament damage. That's why omega 3 supplements can be recommended to athletes.

Carnitine serves in the transport of fatty acids to the mitochondria. Therefore, it is thought to increase performance.

Vitamins and Minerals

Here, we would like to talk about vegetarian athletes. Since milk and dairy products can be consumed in the vegetarian diet, nutrients can be taken at a sufficient level with a small difference, but vegans can get help from vegetable protein powders, vitamin B12, iron, zinc and calcium supplements, since they do not consume any animal nutrients.