SUPPLEMENTS &Â ATHLETES
PROTEIN AND CONCURRENT TRAINING
Concurrent training is the alternation between different training tactics such as a resistance training and weight training sessions within the same workout period. Research has indicated that athletes engaging in concurrent training would benefit from the same amount of protein as those engaging solely in resistance and power sports training. By consuming these large amounts of protein after a concurrent training session, the athlete will help protect and further develop their muscles by providing an external source of protein for the body to break down as energy.
DIFFERENT TYPES OF SUPPLEMENTS
CREATINE
Creatine is one of the most popular supplements used by athletes today. It is naturally made in the human body and can be obtained through dietary measures in fish and animal products. It’s mainly stored in muscles and when consumed, it increases the creatine in your muscles. This allows for more regeneration of adenosine triphosphate (ATP). Overall, the main use of this supplement is to enhance not just muscular performance but athletic performance as well and to increase total body mass.
CAFFEINE
A study conducted by Sungpil Ryu has founded that caffeine can be used as a supplement before an exercise (Ryu S.). Caffeine can be used to energize an individual prior to their workout or exercise. The researchers concluded that caffeine spares glycogen in the body meaning a person can work out longer because those spare glycogens can be utilized later in a work out. Having caffeine before a workout has a correlation to increase the endurance time to exhaustion, meaning a person can work out for longer periods of time. Endurance athletes can use caffeine as an energizer for longer training session or before a competition. Although caffeine has little to no effects after a workout, it should be used as a supplement that helps an individual before a workout.
NITRATE
Nitrate was found to have little to no effects in improving endurance in athletes. The study conducted by P.M. Christensen has founded that when testing nitrate supplementation with elite endurance athletes there was no improvements or effects on their endurance and VO2 kinetics, the results were similar between the group that took nitrate and the group that did not (P.M. Christensen). Nitrate should not be a supplement of focus for endurance athletes. There are little to no evidence that supports that the supplement improves performance, but the researchers suggested testing individuals that are less trained than the cyclists they recruited might yield different results. Until then, endurance athletes should not worry to much about nitrate supplementation.
CARBOHYDRATES
Carbohydrates is a highly beneficial supplement and is very important to have. Endurance athletes need high levels of energy that will last for long periods of time. Carbohydrates supply glucose, which is the main source of creating this energy. Getting the right carbs at the proper time throughout training and competition is crucial in order for athletes to reach their optimum levels of performance. The body stores carbohydrates and is later used for energy.
WHEY
Whey is manufactured when rennet extract is added to milk this enzymes assist in separating the milk into cheese curds and whey. Whey one of the most popular protein supplements and comes in a variety of flavors and confectioneries. Whey also contains a diverse protein range such as branched amino acid (BCAA), glutamine, tyrosine, arginine, and lysine. Whey can come in different concentrate ranging from 25% to 95% protein in the form of beverages, powder, and bars. Whey is associated with more lean muscle than resistance training alone, also consuming whey after exercise helps to build and repair muscles, optimize the results from a diet and exercise program by increasing fat loss and can help boost immune system. Whey protein offers many benefits and is ideal for any training program.
