In the world of Sports, supplementation It is considered one of the key factors to improve the performance and recovery of athletes.
Although a balanced diet and rest are essential, Certain supplements may offer additional benefits.
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“It is always important to adopt a healthy lifestyle and, in the case of a high-performance athlete, it is ideal to receive guidance from a health professional to obtain safer and more effective results,” he comments. nutritionist Nataniel Viuniski, member of the Herbalife Nutrition Advisory Council.
Next, the expert presents certain supplements which are important for those who train constantly:
- Whey protein (Whey Protein): Produced from whey, it is effective for muscle recovery and growth. Rich in branched chain amino acids (BCAAs), it participates in muscle repair after exercise, as it increases and improves muscle protein synthesis, according to a study published in the Journal of the American College of Nutrition. “The supplement also helps optimize protein intake in a very practical and pleasant way, and can even be used in snack recipes such as mug cake, porridge, ice cream, etc.,” comments the nutritionist.
How to consume: Whey protein can be used daily to contribute to total protein intake, which varies depending on the intensity and frequency of exercise.
- Creatine: Known for improving strength and muscle explosion, creatine contributes to better performance during exercise, especially those performed at high intensity, according to an analysis published in the Journal of the International Society of Sports Nutrition. “This is because creatine increases phosphocreatine reserves in the muscles, ensuring quick energy in high-intensity activities, and also acts on the function of mitochondria, which are the ‘power plants’ of cells, improving efficiency. energy during exercise,” explains Viuniski.
How to consume: Creatine should be consumed daily in an amount that varies between 3 g and 5 g.
- Caffeine: This natural stimulant of the central nervous system has the ability to increase concentration and reduce fatigue, improving performance in sports. In summary, the compound works by delaying the feeling of fatigue, allowing the athlete to stay active for longer, even in endurance exercises such as long-distance running, according to research published in the British Journal of Sports Medicine.
How to consume: The National Health Surveillance Agency (Anvisa) considers it safe to consume up to 200 mg of caffeine per day for healthy adults, equivalent to five cups of coffee, and up to 400 mg of caffeine per day for athletes, as long as each dose does not exceed 200 mg. . Athletes can also follow the consumption recommendations of the International Olympic Committee, which indicates 3 to 6 mg of caffeine per kilogram of weight per day, consumed through supplements or foods containing the substance.
Glutamine: It is an amino acid that supports muscle recovery and the immune system, especially for athletes in intense training, according to the analysis published in the European Journal of Applied Physiology and Occupational Physiology. Therefore, glutamine may help reduce the incidence of infections after prolonged periods of intense exercise.
How to consume: Consumption must be daily to maintain good levels of the amino acid in the body.
- Omega 3: Omega-3 fatty acids are excellent for joint health and can reduce inflammation, benefiting athletes who play high-impact sports. A study in the Journal of the International Society of Sports Nutrition also suggests that omega-3s may help reduce muscle soreness after exercise, as well as speed up post-exercise recovery. Additionally, the supplement offers benefits for cardiovascular health.
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How to consume: Omega-3 consumption should be daily or as recommended by a doctor or nutritionist.
