Sports supplements: what should be added to the diet and how does it work?

Sports supplements are an important part of the diet of many athletes and people who are actively engaged in fitness. They help improve training results, speed up recovery after exercise and increase overall energy levels. However, with so many supplements on the market, it's important to understand which ones are really good and how they work.

In this article, we will consider the main types of sports supplements that should be added to the diet, and also explain how they affect the body.

1. Protein supplements: for muscle growth and recovery
Protein is the main building material for muscles, so protein supplements are one of the most popular among athletes. They help provide the body with the necessary amount of protein, which promotes muscle growth and recovery after training.

How does it work?
Protein consumption stimulates the process of muscle protein synthesis, which allows muscles to recover faster and become stronger. Protein supplements such as whey protein, casein, or plant proteins can be a great way to meet your protein needs.

When to use?
It is best to use protein supplements after training, when muscles especially need recovery. However, they can also be used between meals to maintain a constant level of protein in the body.

2. Creatine: to increase strength and endurance
Creatine is one of the best and most researched sports supplements that increases performance in physical activity, particularly strength training. It helps restore energy in the muscles, improving their ability to work at high intensities.

How does it work?
Creatine increases the level of phosphocreatine in the muscles, which allows the body to recover energy faster during intense physical exertion. This allows you to train with heavier weights or higher repetitions.

When to use?
Creatine is usually taken before or after training for maximum effect. The recommended dose is 3-5 g per day.

3. Branched-chain amino acids (BCAA): for muscle recovery and preservation
Branched-chain amino acids (BCAAs) are important components of protein that help preserve muscle mass during intense workouts and accelerate recovery after them.

How does it work?
BCAAs consist of three amino acids: leucine, isoleucine and valine, which are essential for building muscle. They contribute to the recovery of damaged muscle fibers, reduce pain after training and reduce the destruction of muscles during prolonged or intense loads.

When to use?
Taking BCAAs during or immediately after exercise can help preserve muscle mass and reduce feelings of fatigue.

4. Protein to increase energy and improve endurance
For those who want more energy during exercise, sports supplements based on caffeine, L-carnitine or green tea extract may be helpful. They help increase energy levels and contribute to better endurance during intense exercise.

How does it work?
Caffeine stimulates the central nervous system, reducing the feeling of fatigue and increasing attention. L-carnitine helps to accelerate the burning of fat, which gives more energy during training.

When to use?
These supplements are usually taken before workouts to boost energy and increase endurance.

5. Vitamins and minerals: for general health and body support
To maintain general health and normal functioning of the body, it is important to get a sufficient amount of vitamins and minerals. This is especially true for athletes, as intense training can increase the need for certain nutrients.

How does it work?
Vitamins and minerals, such as vitamin D, magnesium, calcium and B vitamins, help maintain energy levels, strengthen bones and muscles, and contribute to the normal functioning of the nervous system.

When to use?
It is better to take vitamins and minerals daily as part of the main diet or additionally as needed.

Conclusion
Sports supplements can be a useful addition to your diet if you want to improve performance, recovery and overall fitness. However, it is important to remember that they do not replace proper nutrition and regular training.