If you are an athlete who trains hard, you might be wondering what kind of supplements can provide the energy that you need. Your body derives its energy from calories in food; energy supplements can provide carbohydrates to fuel a workout, or protein to support your muscle growth. Talk to a physician or dietitian about the safe use of energy supplements for athletes.
Pre-Workout Supplements
Energy supplements can be a good source of calories to fuel your training session or competition. Energy bars and shakes are convenient and easy to use, and they may be easier on your stomach than eating a full meal too soon before your exercise. Iowa State University Extension recommends that you avoid eating too much fat or protein before a workout because they do not help your muscles store glycogen, which is your body's main source of fuel during a workout. Instead, an energy supplement for before your workout should be high in carbohydrates. Some energy bars and shakes are fortified with vitamins and minerals, and if you are using energy supplements as substitutes for healthy meals or snacks, these can help you meet your daily needs. Remember to drink fluid with your energy supplement to avoid an upset stomach.
Post-workout Supplements
An energy supplement can help your body recover from an exercise session so that you can continue to train hard and perform well in subsequent workouts and competitions. Iowa State University Extension states that you should eat carbohydrates within 15 minutes of finishing your workout to replenish your muscle glycogen stores; an energy bar or shake can be a good choice. Choose a bar or shake with high-glycemic carbohydrates such as in refined cereals and white bread so that that your body digests them quickly. After a workout, be sure to also get enough fluids, in addition to energy, so that you can replace losses from sweat. The University of Illinois suggests weighing yourself before and after a workout, and drinking two 8-oz. cups of water for every pound of weight that you lost during the workout.
Protein Supplements
Athletes who train hard have higher protein needs than other individuals, and protein supplements are popular energy supplements for athletes. According to Iowa State University Extension, most adults need about 0.4 g protein per lb. body weight per day, but the need is 0.5 to 0.6 g protein per lb. body weight for endurance athletes such as marathon runners or triathletes, and 0.7 to 0.8 g protein per lb. body weight for strength athletes. This means that a 150-lb. marathon runner would need about 90 g protein per day, and a 150-lb. weight lifter would need 110 g to support muscle growth and strength. Protein provides 4 calories per g, and protein supplements come in bars, shakes and powders. Common sources of protein in these supplements are whey or soy, which are both high quality proteins that provide all of the amino acids that your body needs from the diet.
Member Comments