Which sports supplements should I use in training? – 09/06/2023 – Balance and Health

Those who exercise regularly must have come across a variety of products promising to improve performance, increase muscle gain, burn more calories and give extra gas in training, among other benefits.

However, the big question is: do these products really deliver what they promise? The Einstein Agency interviewed experts in the field to find out how these substances should be used and the necessary precautions when consuming these supplements.

Experts are unanimous in stating that the follow-up of a nutritionist is fundamental, and that the most important element in the search for a healthy body is the regular practice of physical activity and the adoption of a balanced and diversified diet.

whey protein

What is your indication?
Made with whey, it is a great option to increase your protein intake. “That’s because it is rich in protein of high biological value, which means that it has molecules that are important for the organism, but that it cannot produce on its own”, explains sports physician and physiatrist Fabrício Buzatto, from Hospital das Clínicas da Federal University of Espírito Santo and member of the Brazilian Society of Exercise and Sports Medicine (SBMEE). This supplement is used to gain, maintain and recover muscle mass and to provide satiety.

When to consume?
It is very welcome after exercise when it is not possible to eat menus with the indicated amount of protein, between meals or at night. It’s not wrong to use it as a pre-workout, but it can weigh on the stomach during the workout and still not offer the expected benefits.

According to the expert, its role, which is muscle building and repair, brings better results when consumed after the muscles are worked on.

How much to consume?
The dose must be individualized according to each person’s routine and needs, taking into account their diet as a whole, their sports modality, the amount and intensity of training.

“In general, the indication for those who exercise varies between 1.2 to 2 grams of protein per kilogram of body weight, but athletes with a high training volume and who seek to improve their sports performance can use greater amounts”, says Serena del Favero, sports check-up nutritionist at Espaço Einstein, sports and rehabilitation unit at Hospital Israelita Albert Einstein.

The nutritionist points out that, in addition to the quantity, it is important that the intake of Whey Protein is distributed throughout the day, being carried out every 3 or 4 hours.

care and contraindications The decision to use a protein supplement must be made after considering several factors, such as the individual’s goals, lifestyle, general diet and daily energy needs, among others. Furthermore, it is important to note that supplements should not replace foods that are naturally sources of this substance.

Whey can still contain allergens that some people need to avoid, such as nuts, soy, milk and chemical compounds. Therefore, the orientation is to opt for products from trusted brands. Those who are lactose intolerant should use those that are hydrolyzed or those that contain on the label the information that they are indicated for this public.

creatine

Like Whey Protein, creatine is consumed in powder form. It is a compound found naturally in muscles and also present in the diet, mainly through meat and fish.

Creatine provides the body with energy to support short, high-intensity exercises such as sprints, heavier weight training sets and sports that involve repeated high-intensity efforts, such as racquet sports, for example.

In supplement form, it increases and improves the performance of this compound in the body. In addition, it increases water retention, which favors the increase in muscle mass, which is great for those who do training with the aim of obtaining hypertrophy (increase in muscles).

Creatine also increases muscle strength and endurance, improves performance during workouts and assists in recovery, including after periods when the muscle is still for a long time and after injuries, for example.

There are several studies that have shown that the supplement also increases the concentration of this component at the brain level, providing several benefits, such as improving cognitive function, which is also important in physical activities.

When to consume?
It should be ingested preferably with a carbohydrate-rich food so that its absorption is better. The time of day may vary based on personal preferences and training schedule. But it is important to be clear that creatine does not work as a pre-workout, it improves performance through long-term use.

How much to consume?
According to the nutritionist at Einstein, the recommended initial dosage for the saturation phase to speed up the results is usually around 20 grams per day, divided into four doses of 5 grams, for 5 to 7 days. After this initial phase, the maintenance dosage is around 3 to 5 grams per day.

“However, the saturation phase is not essential and you can start directly with the maintenance dosage”, says the nutritionist.

“The amount of supplement will depend on how long you want the result. For those who have been doing bodybuilding for a long time, you can use the 5 grams for saturation to be gradual, but if you have a competition in 30 days, for example, you will need this saturation to be faster”, adds Buzatto.

care and contraindications According to studies, creatine is considered safe and poses no risk to the body when used as directed and at the proper dosage. However, pregnant women, nursing mothers, teenagers and children should only consume it under medical supervision. In addition, it is important to maintain adequate fluid intake during the supplementation period.

beta-alanine

Beta-alanine is a non-essential amino acid, which means that the body can produce it on its own, without necessarily relying on food.

It is marketed in powder and capsule form and plays a key role in the synthesis of carnosine, an essential compound in pH regulation during high-intensity, short-term physical activity.

“This is important because when intense muscle activity occurs, such as in anaerobic exercise, the muscles produce lactic acid, which often leads to an increase in acidity (decrease in pH) in the muscle, which can contribute to fatigue. Carnosine works as a ‘buffer’ to help neutralize acidity, prolonging resistance during these types of intense exercises and providing improved performance”, explains the nutritionist.

When to consume?
The recommendation is to divide the intake of beta-alanine over meals, which can further improve absorption and control the tingling effects that it usually causes, especially at the beginning of use.

How much to consume?
The beta-alanine supplementation protocol involves a so-called loading dose that is to give an extra boost of 6.4 grams of beta-alanine per day for a period of six weeks. After this initial phase, a maintenance dose of 3.2 grams per day is used.

care and contraindications The substance is usually well tolerated, but some people may feel very uncomfortable with the itchiness it triggers. The good news is that this effect is temporary and harmless.

Caffeine

Caffeine is a compound found in many foods and beverages, most commonly associated with coffee, tea, chocolate and certain types of soft drinks.

It is widely recognized for its stimulating properties that affect the central nervous system, resulting in increased focus, concentration, attention and reaction, very important characteristics during the practice of physical activities. As a supplement, it can be purchased in powder or capsule form.

The substance also reduces the perception of effort, pain and fatigue. “And it still acts in the breakdown of fat, increasing the availability of fatty acids that are important sources of energy for muscle contraction during exercise”, adds Buzatto.

When to consume?
The substance is absorbed quickly by the body and reaches its maximum levels in the blood about 30 to 60 minutes after consumption. Therefore, it is recommended to ingest caffeine in this period before the beginning of the exercise to enjoy its benefits during training or competition. Its ingestion should be administered far from bedtime, since half still remains in the organism up to five hours after ingestion.

How much to consume?
The amount of caffeine in an athletic context can vary significantly based on many factors, including the type of sport, individual sensitivity and personal tolerance, but the effective dosage is 3 to 6 milligrams per kilogram of body weight. The amount indicated may also depend on the duration of the sporting event. In short-duration, high-intensity activities, smaller doses may be effective, while long-term endurance activities may require larger doses.

Care and contraindications
Some people are more sensitive to caffeine than others, and in these cases, in high doses, it can cause side effects such as nervousness, increased heart rate, agitation or gastrointestinal problems. It is important to consider each one’s sensitivity and start with smaller doses to assess tolerance. Patients with cardiac arrhythmia should speak with their doctor before starting to use it. Those who tend to insomnia should only do it until 5 pm.

Nitrate

It can be obtained from the diet in foods such as beets, spinach, celery and radishes, but supplements sold in powder form offer the substance in a more isolated and concentrated form.

Among its effects on physical activity, the substance acts as a vasodilator, promoting an increase in blood flow, which results in a more efficient transport of oxygen to the muscles, while contributing to the reduction of blood pressure. In addition, this compound has the ability to optimize exercise performance by saving energy, improving muscle contractility and overall performance.

When to consume?
1 to 3 hours before exercise to allow the conversion of nitrate to nitric oxide, a compound that acts in the body.

How much to consume?
In general, the indicated dose is between 300 and 500 milligrams.

Care and contraindications
The chronic use of long-term nitrate supplementation has not yet been studied and its wrong use can be toxic, therefore, the ideal is to always have the follow-up of a nutritionist and a doctor.

“Despite this, it tends to be quite safe, only patients with heart failure who use vasodilator drugs should seek advice from their cardiologist”, says Buzatto.

carbohydrates

Usually they are given in the form of a gel or honey. Sports gels are a compact and convenient way to utilize the nutrient to provide energy during exercise and improve performance.

When to consume?
Carbohydrate gels must be ingested before training and during physical activity, normally every hour of working out in cases where it lasts more than 45 minutes.

How much to consume?
In activities lasting less than 45 minutes, there is no need to use carbohydrates. “In high-intensity exercises lasting between 45 and 75 minutes, very small amounts are indicated according to the recommendation of a specialist or 10-second mouthwashes with the substance”, indicates the nutritionist at Einstein.

When the workout lasts between an hour or two and a half hours, the recommended intake is 30 to 60 grams per hour. Already in ultra endurance events (done by athletes), lasting longer than two and a half hours, it is suggested to consume up to 90 grams per hour.

Care and contraindications
It is important to drink water with carbohydrate gels to avoid intestinal discomfort. It is also recommended to test different products during training to see which works best for each case and which does not cause discomfort. Diabetic patients have to be extra careful because it can increase blood glucose.