Source: SourceForSports.com
When competing, we do everything possible to get all odds on our side, whether it being training for months prior or eating well to improve performance.
Eating well can also entail taking supplements to make sure we finish first. However, with so many products on the shelves, there is a lot of confusion on which supplements are helpful and which are just a product of good marketing.
Protein Powders
Protein is essential in a healthy diet as it is needed for growth and development, to build and maintain muscle and to produce hormones, enzymes, and red and white blood cells. Athletes need more protein than inactive individuals, but are protein supplements really the way to go?
Protein supplements, in the form of whey, casein, soy, etc. offer a portable, convenient source of protein and calories, especially when combined with a source of carbohydrate like milk/soy drink, fruit, yogurt, and/or juice. However, supplemental protein (powders, bars and drinks) sometimes lack essential carbohydrates, vitamins, and minerals (such as iron, calcium, zinc) found in natural foods. So, if taking protein supplements, make sure to have a varied diet to make sure you are not missing any key nutrients.
It is also important to note that excess protein from the diet and/or supplements will be either used for extra energy (if calories are too low), excreted as waste, or may be stored as body fat (if calories are too high). Therefore, protein should be consumed in moderate amounts of about 30 grams per meal, and not more (in most situations), to promote muscle growth. To get an idea of the amount of protein, a serving of 25-30 g of protein per meal is the equivalent of:
- 90 g of cooked chicken breast, beef, fish or pork (about the size of the palm of your hand or of a deck of cards);
- 2 eggs with an ounce of cheese;
- 1 scoop of most protein powders
Athletic Aids
* To ensure the safety of all products, check the label for a natural product number (NPN) or drug identification number (DIN), which indicates that the product is licensed and approved for sale in Canada.
Beetroot juice: Nitrates, which are found naturally in many vegetables and in high quantities in beet root, offer promising results in terms of performance improvement. Once consumed, nitrates get converted to nitric oxide. Nitric oxide opens up blood vessel, thereby allowing more blood and oxygen to be delivered to muscle and improving performance. Beetroot juice is a more convenient and compact source of nitrates than the whole vegetable and can be made at home or purchased as concentrated “shots”, which requires an even smaller volume to get the same amount of nitrates. For potential benefits, beetroot juice must be consumed in amounts of 140 – 500 ml for several days before the event. On event day, beetroot juice should be consumed 1.5 – 3 hours ahead of the event.
