✔️Learn, “3 types of performance supplements”.
I hope everyone is doing well during these COVID-19 times. Today, I figured we would chat about supplements. I am going to break down my findings in 4 chapters: Breakfast, Lunch, Dinner, and Snack. I will have the rest of my findings in later posts.
There are several sports nutrition and dietary supplement products that may be useful for the subject. For vitamins and minerals that are not consumed through the diet, using a supplement is beneficial. Probiotics are another supplement that can aid in digestion and nutrient absorption. Essential fatty acid supplements can increase fat intake if the athlete is not consuming enough through their diet. Caffeine is another supplement that can be taken and studies have shown that this can improve athletic performance.
Protein powders are another dietary supplement that is beneficial for the athlete to obtain appropriate protein intake. Meal replacements and nutritional bars are other supplements that may be consumed to increase protein intake. Consuming a protein and carbohydrate drink following training/competition aids in recovery. There are other
Branch Chain Amino Acids (BCAAs) is another supplement that can aid in performance, body composition, and health. Research supports that BCAAs may increase exercise endurance, reduction of exercise-related fatigue, improve mental performance, increase energy levels, stimulate protein synthesis, improve nitrogen balance and immune system function while increasing lean body mass and strength. BCAAs and l-glutamine should be consumed before and after training/competition. Creatine and glutamine have been shown to have positive impacts on increasing and lean body mass, and power.
Sports drinks that include carbohydrates and electrolytes can be beneficial during exercise/competition to improve athletic performance. This includes both drinks and gels.
Below is an example of an eating plan for this athlete that consists of 20% fat, 20% protein, 60% carbohydrate totaling 3,195 calories.
Breakfast-Meal Goal: 606.8 cal, 42.4g P, 68.7g C, 11.7g F
- Take dietary supplements as required.
- 1.5 cups of cooked steel cut oats – 303.2 cal, 10.g P, 46g C, 5.2g F
- Egg whites – 1 cup – 84.8 cal, 17.8g P, 1.2g C, 0.3g F
- Coffee – 6 cal,
- Soy milk – 1 cup – 74 cal, 7.8g P, 1.0g C, 3.9g F
- 1 red bell pepper – 30.9 cal, 1.2g P, 4.7g C
- 1 cup spinach – 6.9 cal
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Liam Miller, MSc, CFT