5.0
Based on recent reviews
What is a supplement?
What is a supplement?
“Dietary supplements can be broadly defined as products containing a concentrated source of
nutrients or other substances that have a nutritional or physiological effect”.
“A food, food component, nutrient, or non-food compound that is purposefully ingested in addition
to the habitually consumed diet with the aim of achieving a specific health and / or performance
benefit”.
Sports Foods
| Product | Rationale for use | Considerations | Protocol |
|---|---|---|---|
|
Carbohydrate Drinks Carbohydrate Gels Sports Bars/ Confectionary |
Supply convenient macronutrients to support energy or recovery needs for training and match play |
Greater cost than whole foods. Inappropriate use or amounts when taken with lack of monitoring or supervision
|
30-60g per hour |
|
Electrolytes |
Replace essential salts and minerals lost via sweat |
Inappropriate use or amounts when taken with lack of monitoring or supervision |
40-60 mM sodium |
|
Whey Protein |
Essential for MPS |
Potentially unnecessary |
30g post exercise |
|
Casein Protein |
Enhance overnight recovery |
Potentially unnecessary |
30g 60 mins pre bed |
|
Collagen Protein |
Support tendon, ligament health |
Many different types of collagen |
20g 30 mins pre exercise |
Medical Supplements
| Product | Rationale for use | Considerations | Protocol |
|---|---|---|---|
|
Vitamin D |
Prevent deficiency during winter. Immunity, bone function, muscle function |
Sunlight exposure Toxicity –hypercalcaemia |
2000IU October – March |
|
Iron |
Prevent deficiency. Important in transport of oxygen. |
> 20mg per day may cause constipation, stomach pains, sickness |
8.7mg for males 14.8mg for females |
|
Probiotics |
Reduce the likelihood of URTI. Improved gut function. |
Type of strains |
>20 Billion CFU per day |
|
Calcium |
Important in muscle contraction, bone health. |
> 1500mg per day could cause stomach pain and diarrhoea. |
700 – 1500mg of calcium a day |
|
Multivitamin |
Prevents deficiencies |
Taking alongside other products |
1 per day |
Performance Supplements
| Product | Rationale for use | Considerations | Protocol |
|---|---|---|---|
|
Caffeine |
Reduces perception of fatigue, enhances endurance, repeated sprint performance, skill and fine motor control and improves cognitive function |
Highly individual response (both positive and negative). Side effects with high doses include anxiety, nausea, insomnia, tremors and reduced sleep quality. |
3–6 mg/kg BM consumed 60 min prior to exercise or lower caffeine doses (<3 mg/kg BM, ~200 mg), provided both before and at half-time consumed with a CHO source. |
|
Creatine |
Improves high-intensity repeated sprint performance. Enhances training capacity and chronic training adaptations |
Potential for 1–2 kg BM increase after creatine loading. No negative health effects following appropriate protocols. |
20g (4 x 5g) for 7 days 5 g per day |
|
Beta Alanine |
May improve high-intensity exercise and repeated sprint performance |
Possible skin paraesthesia (skin tingling). |
3-6 g per day Must be taken daily for about 4 weeks before benefits are noticed. |
|
Nitrates |
Improves economy and endurance exercise performance |
Individual response to supplementation. Beetroot juice may discolour urine. |
300-600mg 2-3h pre-exercise |
