What Is The Best Protein Supplement?
Bottom-Line Answer: Milk protein contains both whey and casein, which are good proteins for muscle. Soy protein may not promote muscle growth as rapidly as whey protein, but soy is still a good protein choice.
Expanded Answer: Although supplements can be useful for some athletes, you can also get the protein you need from foods. Eating small portions (10-20 g) of high-quality protein throughout the day can help promote muscle protein synthesis when combined with a progressive resistance exercise program. High-quality proteins provide all of the essential amino acids; these include egg, dairy, meat, fish, poultry, and soy. Nuts, seeds, and legumes are good sources of protein but lack one or more essential amino acids.
Are There Any Supplements That Can Help an Athlete Get Stronger and Improve Power?
Yes, but supplements are no substitute for a sound nutrition plan. Eating quality carbohydrates, lean protein, and healthy fats at every meal and snack will give athletes what they need to support training. Sports nutrition research has shifted in recent years to find ways to maximize adaptation to training. Time meals and snacks around training and be sure to have carbohydrates and protein available to support hard training. Eat a protein-rich (20-35 gms) snack immediately after a strength-training session and replace carbohydrates after a hard aerobic workout.
Remember that many elite and college athletes must follow the World Anti-Doping Agency rules for banned substances, and a list can be found on their website.
What is Creatine?
Bottom-Line Answer: Creatine is a nitrogen-containing compound that is part of an energy system in the muscle that produces adenosine triphosphate, or ATP, the energy currency of all cells. The major food sources of creatine are beef and fish, and if you eat these protein-rich foods, you get about a gram a day of creatine. However, even vegetarians can make creatine from other protein-rich foods in their diet.
Expanded Answer: Creatine monohydrate supplementation is popular with strength and power athletes. Supplementation is an effective and safe nutrition strategy to promote gains in strength, muscle mass, and performance during resistance training.
Dosing Protocol:
Loading= 20-30 g/day x 5-7 days
Daily= 3-5 g/day or (0.1g/kg)
Maximizing creatine stores can help athletes train harder and recover more rapidly, but it will only work with a progressive resistance weight training program; by itself, it is not a magic supplement.
How Do I Choose Energy Bars or Gels?
Bottom-Line Answer: Look for gels that contain about 25 g of carbohydrate per package. Choose energy bars with 100 to 250 calories per bar, 10 g of protein, and carbohydrates from whole grain sources with no more than 20 g of sugar. Look at the product label to make sure the bars contain heart-healthy fats but no trans fats. Gels and bars are concentrated, so drink plenty of water with them.
Expanded Answer: There is nothing magical about gels or bars. They are often used for convenience but are not better than food. “Energy” is another word for calories, so be aware that many energy bars are high in calories and can sabotage the calorie-burning effect of your workout. Limit bars and gel use for when you can’t eat real food or for long training sessions when you need portable food.
What Are Some Easy Breakfast Choices For Athletes Who Compete Early In The Morning To Help Fuel Activity?
Instead of driving up to a fast-food window to order breakfast, try these easy, nourishing breakfast choices:
- 1 cup of instant oatmeal with 2 tablespoons peanut butter
- Hard-boiled egg and a slice of whole-grain toast
- Yogurt-based smoothie
- Two toaster waffles topped with almond butter or peanut butter
- Carton of low-fat milk and toast
Will Caffeine Help Endurance Athletes Perform For Longer Periods of Time?
Caffeine is an ergogenic aid, meaning that it can help an athlete feel less fatigued or tired. Caffeine seems to work on the central nervous system (brain) to block a compound that causes fatigue. The amount of caffeine needed is small, 0.9 to 1.35 milligrams per pound of body weight (2 to 3 milligrams per kilogram of body weight), or about 104 to 155 milligrams of caffeine for a 115-pound athlete. That is the amount found in about ½ cup of premium coffee.
Some studies have found that there are a variety of ways to maximize the effectiveness of caffeine on endurance events. It can be used before an activity, during an activity, or in the latter stages when fatigue starts to set in. Athletes who want to experiment with caffeine should stick to a moderate dose and try it during training. The response to caffeine is highly variable, and more isn’t better. Too much caffeine can make an athlete nervous and anxious, and that is not good for sports performance.
