A dietitian’s verdict on sports supplements

The Big Three in Sports Supplements

Protein Powders

After a workout, protein becomes a crucial nutrient for our bodies. Its absorption peaks 2-3 hours post-exercise, priming our muscles for growth. The convenience of protein powders is undeniable, yet achieving the same benefits through a well-rounded diet is entirely feasible. Instead of supplementing with a protein shake (which also provides extra calories), you can strategically plan workouts around main mealtimes, easily meeting the recommended post-workout intake of 25-30g of protein.

Pre-Workout

Much like coffee, pre-workouts generate a sense of heightened energy, largely thanks to caffeine—an ingredient prevalent in most products on the market. Achieving this stimulation before a workout can instead be easily accomplished with a simple cup of coffee! For a true boost in energy, explore other accessible and affordable options such as soft drinks, sports drinks (e.g. Powerade) or a combination of honey and white bread. Unlike stimulants, these alternatives offer energy in the form of simple carbohydrates that allow for a positive and safe workout experience.

Creatine

Primarily used for muscle mass gain, creatine supplies your muscles with extra energy, enhancing overall physical performance. While creatine itself doesn’t directly result in muscle gain, it equips your muscles to handle more workload, potentially leading to muscle growth. That is, it enables a higher total workload or volume during a single training session, a key component for consistent and prolonged muscle growth.

Who Benefits from Supplements?

• Elite Level Athletes: Individuals engaged in high-intensity training multiple times a day may find sports supplements beneficial if their daily intake falls short. In the world of elite sports, where success hinges on micro-seconds, these supplements can be the deciding factor between victory and defeat.
  
  
• Individuals with Medically Diagnosed Conditions: Conditions necessitating a higher protein or energy intake, for example cystic fibrosis, may warrant the regular use of supplements to meet dietary needs effectively.

Embracing a Food-First Approach

As a dietitian, I advocate for the "food-first" approach—a principle applicable to everyone, from juniors to elite athletes. Focusing on a well-rounded, balanced diet tailored to individual requirements should be the primary goal. However, for some, meeting daily requirements may pose challenges, making the food-first approach impractical. In such cases, incorporating supplements becomes a viable solution. For the average person, the food-first approach is not only more affordable but also achievable and enjoyable!

Themis Chryssidis is an Accredited Practising Dietitian at Sprout Health Studio – a multidisciplinary health care studio in Adelaide. He has a Bachelor of Psychology, a Masters of Nutrition and Dietetics and a Cert IV in Fitness.