Three out of the nine essential amino acids have a chemical structure involving a side-chain with a “branch”, or a central carbon atom bound to three or more carbon atoms betwhale casino. These three amino acids, leucine, isoleucine, and valine, are called branched-chain amino acids (BCAAs). They can be obtained from protein-rich foods such as chicken, red meat, fish, and eggs, and are also sold as dietary supplements in powdered form. BCAAs are key components of muscle protein synthesis, and research has shown that leucine in particular drives protein synthesis and suppresses protein breakdown. Although short-term mechanistic data suggests that leucine plays an important role in muscle protein synthesis, longer-term trials do not support BCAAs as useful workout supplements. For example, a trial of leucine supplementation during an 8-week resistance training program did not result in increased muscle mass or strength among participants. Studies have generally failed to find performance-enhancing effects of BCAAs such as accelerated repair of muscle damage after exercise.
A variety of post-workout supplements are marketed to consumers to increase muscle mass through enhanced muscle repair, recovery, and growth. Below is a review of some of the most common ingredients in post-workout supplements.
Recommended levels of daily protein intake for the general population (0.8 grams of protein for every kilogram of body weight, or about 7 grams of protein every day for every 20 pounds of body weight) are estimated to be sufficient to meet the needs of nearly all healthy adults. Recommendations for protein supplementation during exercise vary based on the type of exercise being conducted: endurance training (e.g., long-distance bicycling) or resistance training (e.g., weight lifting). Very few studies have investigated the effects of prolonged protein supplementation on endurance exercise performance. A review conducted by the International Society of Sports Nutrition found that protein supplementation in the presence of adequate carbohydrate intake does not appear to improve endurance performance, but may reduce markers of muscle damage and feelings of soreness. On the other hand, individuals who engage in high-intensity resistance training may benefit from increased protein consumption to optimize muscle protein synthesis required for muscle recovery and growth, but research is inconclusive, with the majority of studies investigating the effects of protein supplementation on maximal strength enhancement finding no benefit. The extent to which protein supplementation may aid resistance athletes is highly contingent on a variety of factors, including intensity and duration of training, individual age, dietary energy intake, and quality of protein intake. For individuals engaging in strenuous exercise to build and maintain muscle mass, the International Society of Sports Nutrition recommends an overall daily protein intake of 1.4–2.0 g/kg of body weight/day. This can be ingested in the form of protein foods or protein powder.
In general, whole foods should make up the bulk of an athlete’s diet. They help provide an appropriate balance of energy, nutrients, and other bioactive compounds in food that are not often found in supplement form.
Most studies to assess the potential value and safety of supplements to enhance exercise and athletic performance include only conditioned athletes. Therefore, it is often not clear whether the supplements discussed in this fact sheet may be of value to recreational exercisers or individuals who engage in athletic activity only occasionally. In addition, much of the research on these supplements involves young adults (more often male than female) and not adolescents who may also use them against the advice of pediatric and high-school professional associations . The quality of many studies is limited by their small samples and short durations, use of performance tests that do not simulate real-world conditions or are unreliable or irrelevant, and poor control of confounding variables . Furthermore, the benefits and risks shown for the supplements might not apply to the supplement’s use to enhance types of physical performance not assessed in the studies. In most cases, additional research is needed to fully understand the efficacy and safety of particular ingredients.
Many exercise and athletic-performance dietary supplements in the marketplace contain multiple ingredients (especially those marketed for muscle growth and strength). However, much of the research has focused only on single ingredients. One, therefore, cannot know or predict the effects and safety of combinations in these multi-ingredient products unless clinical trials have investigated that particular combination. Furthermore, the amounts of these ingredients vary widely among products. In some cases, the products contain proprietary blends of ingredients listed in order by weight, but labels do not provide the amount of each ingredient in the blend. Manufacturers and sellers of dietary supplements for exercise and athletic performance rarely fund or conduct scientific research on their proprietary products of a caliber that reputable biomedical journals require for publication.
Protein, carbs, and fat are known as macronutrients, or macros, and they’re key to nailing the essentials of sports nutrition. Getting the right amounts of each macronutrient ensures you’ll have the energy and raw materials you need to perform your best and get the results you want.
Yes, supplements for athletes work. The supplements on this list have studies backing their effectiveness. Some might claim to work, but studies will find they don’t work at all. However, everyone’s body is different. Research supplements before you add them to your diet.
For me personally, I began getting experience at a young age. I was a sophomore in high school when I first shadowed a sports RD. Throughout college, I worked as a student intern in the athletic department and also became certified through ACSM as a personal trainer to get more hands-on experience working one-on-one with clients.
A degree in nutrition and dietetics can take between 4-5 years to complete. Coursework will usually include medical nutrition therapy, food science, counseling, and some sports nutrition. There are some programs available with a greater focus on sports nutrition, but most programs are more generally focused. You can also consider double majoring in nutrition and exercise science. This was the undergraduate route that I took at the University of Nebraska-Lincoln. I received Bachelor’s of Science degrees in both Dietetics and Exercise Science.
To become a sports dietitian you have to continue to gain experience in athletics. To do this, you could volunteer with your local sports teams, start taking on private clients for counseling or find ways to stay involved in the fitness or sports community at all levels. Whether that’s local running stores, fitness centers/gyms, athletic training facilities, find areas needing your nutrition expertise and connect with them.
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