It’s the great debate but do sports supplements actually enhance your performance or recovery?
I thought I’d take a look at it today and share a little insight into the debate.
You can't go past good old H2O!
Let’s look at drinks first… Water is fantastic for hydration, no doubt about it and is sufficient for your average 60 minute workout. But if you’re exercising for longer than 60 minutes, particularly if conditions are humid, then sports drinks provide much needed carbohydrates and sodium.
Now let’s take a look at food substitutes… We know our muscles need protein for recovery and growth and the best time to consume it is right after exercise. Protein shakes and powders can certainly do the job. But before you make the investment into them, bear this in mind – your muscles really don’t care if the protein comes from a protein shake or a hard-boiled egg!
And by the way, you only need 10-20 grams of protein to provide amino acids to muscles.
If you do decide to use sports supplements, here are a few things you need to know:
- A good sports drink contains 14-15 grams of carbs, 110 milligrams of sodium and 30 milligrams of potassium in 8 ounces. Note: if you’re trying to lose weight, it’s best to stick to water.
- Good energy bars should contain 5 grams of protein, some carbs and very little fat. Beware of the fat content – some of these bars have very high-calories!
- Choose a protein powder made from whey or milk proteins and make sure you use them within 30 minutes after exercise.
When deciding whether to use sports supplements, the key is to make sure you’re well-informed about what you’re buying. This information is simply a guide, but hopefully a useful one.
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