1. Sports food:

These are products intended to provide the necessary nutrients when it is not possible to do so through food; they include:

• Sports drinks: provide a balanced mix of carbohydrates, fluids and, in some cases, electrolytes for hydration during and after exercise.
• Bars: compact, portable and easy to consume. They offer carbohydrates and proteins as a source of energy during physical activity or to cover caloric demands of the day.
• Sports gels: carbohydrate concentrates that are easy to consume and digest, useful to recover energy before and during competitions.
• Electrolytes: in powder or tablet form, crucial for physical performance and muscle function by replenishing sodium, chloride and potassium lost through sweat.
• Protein powder: from animal or vegetable sources. They help to recover and strengthen muscle, varying in scientific evidence and with consumption varying according to personal goals and preferences.

2. Medical supplements:

They are used to prevent or treat nutritional deficiencies found by laboratory tests. Although commonly purchased over-the-counter, it is crucial to adjust their dosage under medical or nutritional guidance. Among these are:

• Iron: essential for oxygen transport, cognitive function and the immune system. Since the body does not generate iron to meet demands, a balanced diet is essential to ensure its adequate supply. Supplementation is recommended for female athletes who may experience losses during the menstrual period.
• Calcium: the option of consuming calcium-rich foods is considered first. It is supplemented under nutritional guidance.
• Vitamin D: contributes to bone and muscle health. It is supplemented after a nutritional examination and taking into account whether or not you sunbathe. Learn more about this vitamin.
• Probiotics: contribute to the balance of the intestinal microbiota which, according to studies, has a positive impact on intestinal, mental, muscular, respiratory health and more. Their use is recommended after a nutritional consultation to maximize their benefits.
• Zinc: important for growth, immune system and carbohydrate and fat metabolism. Zinc is also not produced by the body, with protein-rich foods being the ideal choice to meet this nutritional requirement.

Sports supplements:

These are products or components designed to enhance and improve sports performance:

• Caffeine: acts as a stimulant in the central nervous system, reducing the perception of fatigue in most people. Its action is fast and can be extended up to six hours. A dose of 200 mg is recommended to optimize performance during physical activity.
• Beta-alanine: improves acidity within the muscle, has antioxidant functions and regulates cellular calcium, without risk to the heart, vessels or nervous system. Doses vary according to tolerance and under professional guidance.
• Nitrates or beet extract: act as a vasodilator, which generates greater oxygen delivery to the cells. They also have antioxidant properties and great benefits for endurance and strength exercises. The dosage is defined by a health professional.
• Creatine: widely studied and consumed. It benefits people who practice sports by improving body responses in strength and endurance exercises.