Exercise and nutritional supplements. Are supplements for everyone?

Nutritional supplements are really just nutritional supplements. It is important to remember that they do not replace the diet, but only supplement it appropriately. It is important to pay attention to their composition and substance content. Only products from proven and reputable manufacturers should be preferred.

Food supplements

With increased physical activity, the body's demands for energy replenishment are also increased. Dietary supplements can help us to do this as part of a normal diet. Of course, this depends on what we want to achieve through training.

All athletes, whether professional or otherwise, usually have the same goals. Therefore, these supplements are used by both groups. However, not everyone has to take them. For most performance athletes, however, they are of great importance.

They are divided into groups according to what they are actually intended to serve. They are helpful in increasing performance and overall functionality of the musculoskeletal system or weight reduction.

Supplementation, i.e. the addition or delivery of these nutritional supplements to the body, is done according to the personal goal. There will be differences between those who want to gain muscle mass, break down fat, and speed, strength and endurance athletes. It is necessary to choose correctly and then incorporate into the concept of the training plan.

Nutritional supplements are divided into:

• proteins (protein)
• amino acids
• carbohydrates, gainers
• healthy fats
• stimulants, anabolisers
• creatines
• fat burners
• vitamins, minerals
• joint nutrition

Proteins

Protein is an essential building block for body tissues, including muscles. It is probably the most widely used nutritional supplement among athletes.

It is therefore used for muscle growth. Bigger muscles mean more strength and better performance. Of course, in conjunction with adequate training, without which any nutritional supplements are completely useless.

However, it should be remembered that proteins are energy-intensive to digest. The body has to expend a great deal of energy to process them well. This is the so-called specifically dynamic effect. Energy has to be expended to process the proteins and also to incorporate them into the body. Therefore, it is neither good nor necessary to take preparations with as much protein as possible.

When and how much protein?

The amount depends on several factors. These are mainly the age, body weight and physical activity of the individual concerned. However, the important and decisive factor is the goal we want to achieve.

The greater the physical activity, the more the body's requirements for protein intake increase.

The daily protein intake is determined in grams per kilogram of body weight. This is the determining factor. Caloric intake, on the other hand, is not decisive.

Consider that this is an active sports person with a normal weight.

If he is trying to maintain his weight, the daily dose of protein will be in the range of 1.4 to 2.2 g per 1 kg of body weight. If he wants to increase the volume of muscle mass, the dose will be 1.4 to 3.3 g / 1 kg TH. For an overweight person who is trying to reduce body fat, the daily dose will be 1.2 to 1.5 g per kg of body weight.

However, for athletes who are not overweight and want to maintain muscle mass during the diet, this dose is 2.3 to 3.1 g/1 kg of body weight.

Muscles are able to process about 30% of the total amount of protein ingested. Therefore, an even higher dose of protein may not mean a greater increase in muscle mass. For example, 80 g of protein may have the same effect as 40 g. The ideal amount of protein ingested at one time in one serving is 20 to 40 g. It all depends on the intensity of the physical activity or the goal we have set.

What is important is the daily amount of protein that the body takes in. The ideal is to spread it over 5 doses. This maintains a constant protein synthesis.

A morning dose of protein is good right after waking up. Fast absorbing whey protein is good as a breakfast supplement.

Protein can be taken in various forms during the day. A protein drink is ideal if you can't catch up on your snack or afternoon snack. It can also be taken in the form of natural sources.

Before training, the effect of protein is the same as after. Whey is ideal. If you do not want to have a burdened stomach, it is good to take essential amino acids BCAA (leucine, isoleucine, valine). They stimulate muscle growth already during training.

Taking protein after training is good for maintaining a balance between damage and growth of muscle cells. Whey protein is good, as it has a fast absorption rate.

Before going to bed, it is advisable to take a slowly absorbed protein, i.e. casein. This ensures protein intake even when the body is resting. It is suitable for gaining muscle mass and for weight reduction.

It is therefore useful for all types of training, in adequate quantities, of course. It is absorbed between 30 minutes and 6 hours, depending on its own composition:

• whey
• Beef
• vegetable
• nocturnal
• multi-ingredient

Whey protein

It is one of the fastest absorbing proteins. That's why it is used in the morning and within an hour after training. That's when the body's need for it is highest.

Its main source is whey. It is actually the organic waste from cheese production. It is also called milk serum.

When the milk is curdled during cheese making, it produces a solid part, casein (which is basically cottage cheese), and a liquid part (whey). The latter itself, before processing, contains 5% lactose, 1% protein and 0.5% fat. It is therefore unsuitable for people who are lactose intolerant or lactose intolerant.

The table below shows the types of whey protein according to the degree of filtration

Beef protein

It is especially suitable for those who have a problem with dairy proteins or have an allergy to soy. Of course also for those who just want to try it.

It is made from beef. Among other things, it contains minerals such as iron, potassium, magnesium and zinc. It is low in fat, cholesterol and carbohydrates.

In terms of its biological composition, beef proteins are similar to whey proteins. They have the same amino acid content, and even a higher amount of essential amino acids, i.e. those that the body cannot produce itself and is therefore dependent on external intake.

Plant protein

For those who want to avoid animal protein for various reasons. The most commonly used plant proteins are:

• soy
• pea
• Rice
• hemp

Soy protein has a medium rate of absorption into the body. It contains a full spectrum of amino acids. Its biological value is comparable to casein. However, it can cause allergies.

Pea protein is made from yellow peas. It has a relatively low biological value. However, it makes up for this by containing all the essential amino acids. It does not contain as much cholesterol or fat.

Rice protein is one of the best in the vegetable group. It has a relatively high biological value compared to the others. It is made from brown rice.

Hemp protein contains a large number of essential amino acids. It is easily digestible and has a high protein content. It is suitable for supporting immunity.

Night protein

This is the so-called casein protein.

It is a protein that is formed during the production of cheese. The solid part of milk that is formed when it is deliberately curdled, i.e. curd. It ensures slow and multi-hour absorption of protein. It is advantageous during sleep or during the day when a person does not have time to take in protein in multiple doses. Because of its long digestion time, it provides continuously elevated levels of amino acids.

Multi-ingredient protein

It contains all types of protein. It has a high biological value. It is most commonly composed of whey, casein, beef and soy protein in varying amounts. It provides all the benefits of these proteins and ensures a steady intake of amino acids. It is suitable for muscle recovery and growth.

Do not exceed the recommended dosage given by the manufacturer. Excessively high protein intake can cause various problems such as:

• congestion and damage to the kidneys.
• atherosclerosis caused by elevated cholesterol levels from prolonged use of mainly animal protein
• indigestion from bloating due to the putrefactive processes of digesting excessive amounts of protein
• overheating of the body, especially in summer, when more energy is needed to digest large amounts of protein and heat is generated
• increased production of subcutaneous fat
• Osteoporosis, usually caused by calcium loss due to excessive protein consumption without heavy training
• acne
• dandruff
• gout, a painful joint disease

Although recent studies do not support these findings, it is better to take protein in the amounts needed.

You might also be interested in this article on how to make a workout plan.

Amino Acids

Amino acids are the building blocks of proteins. This means that they are the basic unit of all tissues in the human body, including muscle.

For anyone trying to build quality muscle mass, amino acids are essential. In total, we know of 22 amino acids needed by the human body.

The first are the essential ones, which the body cannot create on its own. These need to be supplied to the body through diet. The second are the non-essential ones, which the body creates on its own from the diet it receives. Nevertheless, it is important to supplement amino acids with nutritional supplements during increased physical exercise.

They are useful for building and maintaining muscle mass. Also, protecting it from catabolic processes when its loss occurs. Along with this, they are helpful in its regeneration.

In the table below we show the distribution of amino acids

According to their composition, amino acids are divided into complex and single component amino acids.

Complex amino acids

They contain both types of amino acids. Essential and non-essential amino acids act simultaneously and complement each other appropriately. They are important for building muscle mass. They are also suitable for various diets where their content in the diet taken may not be sufficient.

They do not burden the digestive system.

Single component amino acids

These are amino acids that are found separately in food supplements. They are equally important for improving and gaining muscle mass.

BCAAS

These are branched chain amino acids.

They get their name from the shape of their molecular structure (from the English name branched-chain amino acid). They include leucine, isoleucine and valine. They are the most important essential amino acids.

They ensure the growth of muscle mass and its protection from catabolic processes. They promote protein synthesis and thus muscle growth and prevent loss of muscle volume. Therefore, they are important before training and also during recovery after sports performance.

Leucine, which is contained in this dietary supplement, is the greatest stimulant of protein synthesis. It promotes the fusion and growth of muscle tissue. It also prevents its destruction. It is able to reduce blood sugar levels. It is therefore also suitable for weight loss.

In a normal diet, isoleucine is found in nuts, fish, meat or soya. In conjunction with other branched-chain amino acids, it supplies muscles with energy and helps to increase their endurance.

Valine is found, for example, in milk and its products, mushrooms or meat and peanuts. It supports muscle metabolism and recovery.

Carbohydrates, gainers

This is a dietary supplement with a high sugar content.

Due to its balanced nutritional values, it is also good as a one-time meal replacement in cases where it is not possible otherwise. It serves as a source of energy to supply the necessary amount of carbohydrates, while also providing the body with sufficient protein.

They help to supply the muscles with the sugars needed for their work. They promote performance and endurance of the body. Along with this, an increase in strength and muscle volume. They are used for gaining the right body weight. But not for losing excess weight.

The carbohydrates they contain are divided into several types. The first are slow, that is, complex polysaccharides. These are absorbed slowly and can thus provide energy for a longer period of time. These are, for example, maltodextrin and xylitol.

Then there are the fast carbohydrates, or simple carbohydrates. These are absorbed quickly and provide energy mainly before physical exercise, with best use within an hour. These include glucose, also called dextrose, or grape sugar.

A natural source of sugar for the body.

What determines the quality of a gainer?

A gainer should not contain too much cholesterol. It is best if it is no more than 100 mg per serving.

The saturated fat content should be no more than 5 to 10 mg per serving. The less the better.

With protein, you should focus not only on the quantity, but also on the quality and the ratio of protein to carbohydrate. The quantity tends to be 40 to 60 g per serving with good gainers.

The ratio of protein to carbohydrate should be 1:2. This is when the best effect on weight gain is achieved. As far as the quality of protein processing is concerned, it is best if it is protein isolates rather than dried protein. For caseins, micellar casein is best.

The lactose content in a good quality gainer should not exceed 5%.

Too much sugar content is more detrimental than beneficial. It is best if the gainer contains around 30 g. Equally important is its quality. The best quality sugars are maltodextrin, dextrose or palatinose.

Healthy fats

We can include unsaturated fatty acids. They are important in the recovery of the body after training. They also help in lowering blood pressure, cholesterol or inflammatory processes in the body.

Natural sources are fish oil, nuts, plant seeds (poppy, sunflower, sesame) or olive oil.

CLA

It is a conjugated linoleic acid. Its natural source is meat and dairy products. It plays a major role in the transfer of glucose into muscle cells. This helps in better utilization of the energy from it. In turn, it reduces the amount of fat formed from glucose. It also reduces the number of fat cells (adipocytes) and thus is excellent in helping in burning fat.

It is therefore also used in weight reduction.

Lecithin

Naturally occurring in sunflower seeds or soya beans, it is effective in regenerating the body and improving the use of protein. It is also effective in relieving stress. It reduces cortisol levels and thus accelerates muscle growth. It contains a substance called choline, which is effective in fat metabolism and has an effect on the good functioning of the liver.

It is also used for better fat burning.

Omega-3 fatty acids

These are essential unsaturated fatty acids.

Our body cannot make them on its own, so they must be supplied in the diet. They are naturally found in oily fish that live in cold waters (sardines, anchovies, tuna, salmon, trout, herring, mackerel). They produce docosahexaenoic acid (DHA) and eicosapentanoic acid (EPA) from alphalinolenic acid (ALA).

The quality of fish oil supplements is not dependent on the amount of fish oil, but on the DHA and EPA content.

Therefore, although flaxseed, hemp or walnut oil, hemp, flaxseed or chia seeds are also good sources of ALA, they lack DHA and EPA content.

They help maintain normal blood pressure, proper heart function or are helpful in maintaining good eyesight.

Stimulants and anabolisers

These nutritional supplements can be divided into two groups. One is pre-workout stimulants and the other is steroid replacements.

Pre-workout stimulants serve as a boost to mental and physical performance, especially before physical exertion. They dilate blood vessels and help nutrients get to muscle cells better.

Steroid substitutes serve as stimulants of testosterone and growth hormone production. They promote muscle growth and recovery. They are legal and safe steroid substitutes, mostly made from natural products.

Arginine

It is an amino acid that is very important for the body. It is found in its natural form in nuts, sesame seeds, chocolate or wheat bread, for example. It promotes muscle growth. It produces nitric oxide and thus contributes to better blood circulation to the muscles. Other benefits include:

• Promotes recovery and relieves muscle soreness.
• burns fat
• accelerates wound healing
• helps liver function
• increases sexual desire
• helps treat erectile dysfunction

HMB

It is an abbreviation for beta-hydroxy beta-methylbutyrate. It is formed in muscle cells by the breakdown of leucine.

The most important effect of HMB is to promote and improve the body's recovery and better use of ingested proteins. This helps in building muscle mass. It increases anabolic processes in the body by counteracting cortisol through its increased supply. This in turn promotes the opposite processes, i.e. catabolic.

That is why HMB finds its application also in endurance training, when the devastation of muscle mass occurs most often.

Tribulus terrestris

It is an extract from the earth anemone plant. It was already used in ancient China or Mesopotamia. It served to rejuvenate the body and increase fertility.

Its use is currently varied. By stimulating the production of the male sex hormone testosterone, it has a positive effect on muscle growth and libido. It is especially used in training aimed at explosiveness and strength. It also helps in increasing endurance.

Creatines

Creatine is naturally found in the human body. It is an organic acid that the body can produce itself. Up to 95% of it is found in the muscles.

The effect of creatine is particularly useful in strength and explosive training and activities where maximum physical activity must be performed in a short time (sprinting, strength sports, endurance sports). The body uses it mainly to restore ATP (adenosine triphosphate). It is the only source of energy for muscle cells during short-term and intense exercise. Especially in durations of around 15 seconds. The body uses the so-called anaerobic energy system to do this.

By saturating, i.e. saturating the body with creatine, the body can use it to obtain a greater amount of ATP. The amount of energy available to the muscle cells increases and the period of maximum muscle performance is prolonged. However, this does not mean that it will be for a long time. ATP is used up quickly. It takes about 30 seconds to recover to about 70% after a short load and about 3 minutes to recover to 90% after a short load.

Its use for monotonous endurance activities is therefore unwarranted.

Creatine also saturates the muscle cells with water. They therefore increase in volume. This is a property of creatine monohydrate. This results in a noticeable increase in muscle volume. However, there are also creatines that do not retain water in the cells.

Because, especially at the beginning of creatine use, there is a feeling of increased strength from less fatigue. However, at that time the muscle is not yet enlarged in muscle fibre content, so-called hypertrophy. Its strength is thus relative. This can result in various muscle injuries.

How much creatine should I take?

For normal activities, the required dose of creatine is 2 to 3 g per day. For training athletes, it is a dose of 5 g per day.

It is best to take it within an hour before training, but it is not a requirement. Supplementation, i.e., creatine supplementation, may be more effective during the first two weeks along with taking carbohydrates. These cause better transport into the muscles because they store it themselves.

Fat burners

These nutritional supplements promote fat burning. Therefore, they are mainly used for weight loss or body shaping.

L-carnitine

It is a substance that is synthesized in the body from the two amino acids lysine and methionine.

It is considered to be the best fat burner. Its function is that it is involved in the transport of fatty acids into the cell organelles (mitochondria). Here they are metabolized and burned. During this process, fatty acids are converted into energy that is used during training. Thus, it also promotes endurance and recovery.

It is best taken during workouts when it will further support fat burning. It can also be taken in the evening as it suppresses appetite.

ALA

Alpha Lipoic Acid (ALA) is found in living organisms. It is most involved in what is known as aerobic metabolism. This is when the body obtains energy from fats. It is during prolonged and moderate exercise, especially in endurance sports.

It is used for weight loss in combination with proper nutrition. It is also a good antioxidant that removes free radicals from the body.

HCA

Hydroxycitric acid prevents sugars from being converted into fat stores. This is because it suppresses the formation of higher fatty acids and cholesterol. It also protects the body from loss of muscle mass. A greater effect is also achieved because it suppresses appetite.

Read also the article on fat loss.

Vitamins and minerals

During the training period, and not only then, vitamins and minerals are also needed for the body.

The body is exposed to various external influences and increased stress. It is then that the need for these elements is more important than ever for our body. Therefore, we must not forget to supplement them. They can be obtained from a varied diet or from supplements.

It is important to supplement zinc, magnesium, calcium, vitamin C, D or B vitamins and others. There are many nutritional supplements in the form of multivitamin supplements or even individual minerals.

More about vitamins and minerals + nutritional supplements, vitamins, minerals.

Joint nutrition

During training, the entire musculoskeletal system is stressed, including the joints. Just like muscles, joints need their own nutrition.

Joint nutrition has many positives:

• restores ligaments
• prevents joint pain
• regenerates and restores cartilage
• improves movement disposition

Main components of joint nutrition

Glucosamine should be taken long term. Its effects come later. It is designed to support joints and cartilage. It relieves pain and has anti-inflammatory effects. It is also suitable as a defence against arthritis, arthritis or osteoporosis.

Chondroitin acts as nutrition for the cartilage of the joints. The first results appear after about 2 months of use and continue for some time after stopping. If it is given dissolved in water, its effect and absorption is better.

Hydrolysed collagen is one of the main dietary supplements for joints.

It is obtained from the skin and bones of marine fish or cattle. Collagen is an essential building substance for skin, tendons and bones. It prevents the loss of collagen in the body, which naturally decreases with age. It is therefore beneficial against the signs of ageing, such as loss of skin elasticity, wrinkles or joint pain.