SUPPLEMENTING TO SUPPORT YOUR TRAINING
There is a world of information out there on supplements and what can improve our performance on and off the mats. Proper nutritional supplementation can go a long way in enhancing outcomes that will improve physical performance, along with overall physiological health.
The question then becomes ‘are supplements necessary for me?’
The short answer is no, however; this depends on your personal goals.
An excellent first place to start is looking at what you consume on a daily basis; e.g; What does your diet look like? Consuming whole foods, in as natural a state as possible is recommended for anyone - athlete or not. These are foods such as proteins (chicken, ground beef, fish, eggs, tofu), carbohydrates (potato, sweet potato, rice, pasta) and fats (olive oil, coconut oil, avocado, butter, nut butters). These are the ‘Big 3’, essentially what is referred to as macro nutrients when we look at our nutrition from an overall standpoint.
Ensuring we are consuming enough calories to adequately meet our daily energy needs is crucial too for our performance. We need a certain amount of calories to simply function as human beings and get through our ordinary day, without factoring in training and exercise goals.
Everyone has different energy requirements, taking into account a range of factors, such as what you do for a job, body composition goals, training load, stress on the body during training sessions, metabolic rates etc, etc.
Regarding supplementing for performance on the mat, there are some that are recommended over others that can help support your training outcomes.
CONSUMING ENOUGH PROTEIN … DAILY
Hitting adequate protein levels on a daily basis is a must. Most people do not consume enough protein in their diet. Research has shown that 2 grams of protein per kilogram of body weight is a good guideline to ensure you are hitting your protein goals. E.g. a 100 kg athlete would need to consume 200g of protein to hit their recommended protein daily intake.
This can be achieved by just eating enough protein rich foods, however consuming a fast digesting protein source such as a protein shake can help bump these numbers up quickly. You also get additional benefits with products like these such as essential amino acids. They can also be a cost effective alternative. Consuming protein within 20 - 30 minutes of finishing a hard training session is a great way to support the repair and refuel tired muscles.
CREATINE
Creatine is an amino acid naturally produced by the body in the liver, kidneys and pancreas. It is also naturally occurring in foods such as red meat and fish. Creatine (creatine phosphate) is responsible for fuelling the ATP (adenosine triphosphate) system in our bodies. This is the energy system responsible for short burst, high intensity performance.
Adequate creatine stores in the body (and more importantly, replacing these stores) allow for better performance, recovery, muscle growth and cognitive function in the brain. Consuming 1 - 3 grams of creatine per day, 30 minutes before intense training is a good guideline to follow if you are looking to get the most out of your session.
BCAAs - Branch Chain Amino Acids
Branch chain amino acids are responsible for protein synthesis in our bodies. Specifically, these are a group of three amino acids - leucine, isoleucine, valine and are three of the nine essential amino acids required by the body. These are often referred to as ‘the building blocks’ of protein. Protein synthesis is the process required for muscle repair and growth.
There are essential and non-essential amino acids. The difference between the two is when referencing essential amino acids, these are not naturally produced by the body and therefore must be consumed through food or supplementation. When referencing non-essential amino acids, these are produced naturally by the body. There are a total of 20 amino acids, nine being essential and the remainder non-essential. Amino acids are naturally occurring in foods such as meat, fish, eggs, yoghurt, nuts, seeds and legumes.
Athletes can greatly benefit from BCAAs supplemented into their nutrition by consuming a powder based form mixed in water during hard training sessions for better, prolonged performance. BCAA supplements also contain protein and another great way to get more protein into your system.
BETA ALANINE
Beta Alanine is a non-essential amino acid and is used regularly among high performance athletes. It is responsible for boosting the synthesis of carnosine, a molecule in the body that ‘buffers’ or acts like a sponge in soaking up acids (metabolic waste) in the muscle that cause muscle fatigue. Athletes that consume beta alanine notice a difference in their fatigue resistance and ability to go harder for longer during training sessions.
Users of beta alanine may experience temporary skin tingling (paraesthesia) sensations when first using it and generally passing over time of consumption. Recommended dosage guidelines for beta alanine is 2g before intense training sessions, not exceeding 5g per day.
CAFFEINE
For all of the coffee lovers out there - good news! Caffeine can assist in boosting your performance due to its effects on the central nervous system (CNS). Caffeine is naturally occurring in cocoa, coffee, a variety of teas and some nuts and seeds. It is also an addition to energy and sports supplement drinks. A typical dose of caffeine is between 40 - 60mg.
While caffeine is a generally well accepted ‘booster’ for performance, it is important to keep in mind the side effects of caffeine. Sleep disturbance, increased heart rate, increased fine motor control (a.k.a the shakes) and stomach upset are all side effects of too much caffeine. Caffeine has an approximate half life of five hours, so keeping your caffeine intake to the first half of your day, finishing consumption before 3pm is ideal. If you are typically sensitive to caffeine or struggle to sleep at night but still love your daily cup, curb your intake by 12pm.
As a general rule of thumb, keeping it simple and not over-complicating it for yourself is a good way to go. A well-rounded approach to your nutrition, combined with adequate hydration and more importantly, a good sleep routine is the key to success in getting the most out of your training and performance on and off the mats.
Note: All information provided is a guide only and not to be taken / construed as medical advice.