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Sports nutrition

Safe supplements for your sporting goals

5 min read

What is a dietary supplement?

Supplement safety

Sports supplements fall under various regulatory frameworks; depending on the region or country they may be sold as foods or as medicines. To guarantee their safe use, leading institutions in sports nutrition and sports medicine recommend supplements backed by scientific evidence. According to the Australian Institute of Sport (AIS), supplements are divided into four levels: A, B, C and D.

Group A supplements have the strongest evidence of being safe and of achieving sporting goals under professional guidance. Group D supplements are those that have no nutritional effect, are harmful to health, or are sold as illegal substances.

Let's talk about Group A supplements

1. Sports foods:

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

  • Sports drinks: they provide a balanced mixture of carbohydrate, fluid and, in some cases, electrolytes for hydration during and after exercise.
  • Bars: compact, portable and easy to eat. They offer carbohydrate and protein as a source of energy during physical activity, or to cover the day's caloric demands.
  • Sports gels: carbohydrate concentrates that are easy to take and digest, useful for restoring energy before and during competition.
  • Electrolytes: in powder or tablet form, crucial for physical performance and muscle function by replacing the sodium, chloride and potassium lost through sweat.
  • Protein powder: from animal or plant sources. These help muscle recover and strengthen; they vary in the scientific evidence behind them, and how much is taken varies with personal goals and preferences.

2. Medical supplements:

These are used to prevent or treat nutritional deficiencies identified through laboratory tests. Although they are commonly bought without a prescription, it is crucial that their dose be adjusted under medical or nutritional guidance. They include:

  • Iron: essential for oxygen transport, cognitive function and the immune system. Since the body does not generate iron to meet its demands, a balanced diet is fundamental to ensuring an adequate supply. Supplementation is recommended in female athletes, who may have losses during menstruation.
  • Calcium: eating calcium-rich foods is considered first. It is supplemented under nutritional guidance.
  • Vitamin D: it contributes to bone and muscle health. It is supplemented after a nutritional assessment and taking into account whether or not the person gets sun exposure. Find out more about this vitamin.
  • Probiotics: they contribute to the balance of the gut microbiota which, according to studies, has a positive effect on gut, mental, muscular and respiratory health, among others. Their use is recommended after a nutrition consultation, to maximize their benefits.
  • Zinc: important for growth, the immune system and the metabolism of carbohydrate and fat. Zinc is likewise not produced by the body, and protein-rich foods are the ideal option for meeting this nutritional requirement.

3. Sports supplements:

These are products or compounds designed to boost and improve athletic performance:

  • Caffeine: it acts as a stimulant on the central nervous system, reducing the perception of fatigue in most people. Its action is rapid and can last up to six hours. The dose is calculated by body weight: 3 to 6 mg per kilogram, typically 60 minutes before exercise. Very high doses (around 9 mg/kg) do not add performance and do bring more adverse effects.
  • Beta-alanine: it improves acidity within the muscle, has antioxidant functions and regulates cellular calcium, without risks to the heart, blood vessels or nervous system. Doses vary according to tolerance and under professional guidance.
  • Nitrates or beetroot extract: they act as a vasodilator, which delivers more oxygen to the cells. They also have antioxidant properties and considerable benefits for endurance and strength exercise. The dose is set by a health professional.
  • Creatine: widely studied and widely taken. It benefits people who play sport by improving the body's responses in strength and endurance exercise.

This article is the start of our journey into safe supplements. In future instalments we will discuss the other categories.

Our team of Biuman experts in sports medicine and nutrition will help you improve your health and reach your sporting goals safely and distinctively. Book your appointment on our website: https://biuman.team/

We invite you on a journey towards safe and effective athletic performance!

Sources:

  • Australian Sports Commission. (2018). Supplements. Benefits and risks of using supplements and sports foods. https://www.ais.gov.au/nutrition/supplements
  • Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4
  • Kerksick, C. M., Wilborn, C. D., Roberts, M. D., Smith-Ryan, A., Kleiner, S. M., Jäger, R., Collins, R., Cooke, M., Davis, J. N., Galvan, E., Greenwood, M., Lowery, L. M., Wildman, R., Antonio, J., & Kreider, R. B. (2018). ISSN exercise & sports nutrition review update: Research & recommendations. Journal of the International Society of Sports Nutrition, 15(1), 38. https://doi.org/10.1186/s12970-018-0242-y
  • Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528. https://doi.org/10.1016/j.jand.2015.12.006
  • Wells, K. R., Jeacocke, N. A., Appaneal, R., Smith, H. D., Vlahovich, N., Burke, L. M., & Hughes, D. (2020). The Australian Institute of Sport (AIS) and National Eating Disorders Collaboration (NEDC) position statement on disordered eating in high performance sport. British Journal of Sports Medicine, 54(21), 1247-1258. https://doi.org/10.1136/bjsports-2019-101813
Johana MontoyaSports nutrition