5 Things You Need to Know About Sports Supplements

1. Nutrition and Training Come First

Athletes have been trying for centuries to find the magical formula to give them a competitive edge. Taking supplements is no answer to increasing performance unless you have a solid training and nutrition program. Sports supplements are a waste for weekend warrior type regimens or inadequate nutrition. Your supplements will definitely work better if you are eating a good amount of protein, vegetables and drinking lots of water.

2. Use Goals as a Supplement Program Guide

The list of supplements that are effective is much shorter than the choices available. You should be planning your supplement program to cater to your current training goals. If you're trying to build stronger muscle focus on those supplements that build and stop taking anything that would increase weight loss. You should also be cycling supplements, including vitamins. Your body creates a resistance over a long period of time and they lose their effectiveness. Take breaks every month or two to allow your body some time to reset.

3. Supplements That Promote Recovery

The first choice for recovery is a good multivitamin. It should be gender specific and in capsule form instead of tablet form so it is easy to digest in the small intestine where it will be absorbed into the blood stream. These supplements are great cell protectors against damage. Vitamin B6, E and C should be included as well as zinc, magnesium, selenium and calcium. Glucosamine should also be taken for joint and cartilage repair.

4. Supplement With Protein and Creatine

If you are training regularly, you should be consuming 1 to 1.5 gm of protein per pound of body weight. This is hard to do unless you gnaw on a porterhouse a little at a time all day. Giving yourself a regimen of protein powder will ensure you meet the protein requirements to support the building of tissues and enzymes and therefore muscle health. Mix your creatine right in with your protein. Creatine is the best selling supplement because it creates energy in the muscles. Sprinters and bodybuilders should be able to do more sets with than without creatine. For endurance athletes, creatine can buffer lactic acid build up.

5. Hyped Up Fat Burner

Good supplements will come from larger, reputable companies with a laboratory emphasis on supplement testing. Fat burners and energy enhancers are worth trying to increase performance during training or promote body fat loss. Most of these are stimulant based and should be accompanied by lots of water to avoid dehydration. They should also be cycled and you should stick to the prescribed amount or less. They'll work best if you take them one hour before you train.