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Supplements for athletes facts for proper sports nutrition between benefits and harms

Many athletes use nutritional supplements to restore some of their benefits to their bodies, such as a feeling of complete fitness, to increase their athletic performance, or to strengthen their immune system.


These facts are transmitted by athletes among themselves. Some of them are encouraged to take nutritional supplements and some are opposed to them, so what is the truth about eating nutritional supplements for athletes by learning about them and their benefits and harms? So come with us on this know-the-story truth in athletes taking nutritional supplements.

Food supplement for athletes

You may be a regular athlete in your workouts and get an increase in fitness and muscle strength through seeing athletes or fitness champions .

Or, you are a professional athlete and want to get the most out of your athletic position.

In both cases, the next question arises, whether you will fulfill this need for nutritional supplements? What nutritional supplements are good for you or which are dangerous for you?

We have listed for you some of the most popular and most popular vitamins, minerals, and essential nutrients for athletes:

A food supplement containing vitamin C.

Whether in the form of powder, capsule or effervescent tablet, this winter food supplement containing vitamin C is very much needed, especially when you are practicing winter sports such as skiing in the club, snowboarding or running in the open air.

This vitamin can prevent colds and strengthen the immune system.

However, all the properties of vitamin C can also be easily absorbed through foods such as citrus fruits, kiwi, broccoli, spinach and potatoes.

Also, half a sweet pepper already covers the daily requirement for vitamin C.

A food supplement containing omega-3

Omega-3 fatty acids have beneficial effects on blood lipid levels, blood pressure, and heart function.

We recommend that your daily intake for this supplement is 300 mg.

And because omega-3 fatty acids are found primarily in fish such as salmon, tuna, or mackerel, the supplement is ideal for vegetarians.

Flaxseed oil, walnuts, chia seeds and dairy products naturally contain omega-3s.

A food supplement that contains iron

The main task of one of the important elements of the body is to link oxygen from the lungs to hemoglobin in the blood where iron also plays an important role in blood formation!

Symptoms of fatigue, brittle nails and dark circles around the eyes are an important sign of iron deficiency.

In severe iron deficiency, doctors sometimes recommend supplements that contain iron, for example in capsule form.

Foods such as beef, legumes, vegetables and mushrooms naturally provide the body with iron.

Dietary supplement that contains magnesium

Magnesium is a vital mineral essential for the functioning of muscles and thus is especially important for athletes.

Magnesium deficiency manifests itself in muscle twitching, muscle tremors, muscle spasms and palpitations.

As a dietary supplement, magnesium is often taken as an effervescent tablet.

Among the most important natural sources of magnesium are nuts, wholegrain bread, grains and seeds.

A nutritional supplement that contains B vitamins

Group B vitamins with its eight types, B1 and B2, B3, B5, B6, B7, B9, B12, have a regulating effect on carbohydrate, fat and protein metabolism and support blood formation.

Important for athletes in nutrition and metabolism is vitamin B2.

Vitamin B plays a special role in converting fats, proteins and carbohydrates into nutrients and is found in dairy products and whole grains.

A food supplement that contains creatine

Creatine helps the body increase muscle energy for vigorous activity and studies have shown that it helps people like runners at speed.

Dietary supplement beta-alanine

This amino acid works well in stimulating the body in the process of starting and stopping sports movements (stopping and starting kicks) in sports areas such as football and basketball.


Studies show that beta-alanine works best in trained and professional athletes.

Protein food supplement

Protein helps build muscle as athletes can use it directly after exercise to help restore muscle strength.

A dietary supplement that contains caffeine

Caffeine is a very popular ingredient in sports supplements. Caffeine has many benefits for athletes in terms of helping athletes endure and stay active.

But because caffeine is ubiquitous like in supplements, soda, energy drinks, and chocolate, the body can get it more easily than necessary.

A well-trained athlete can prepare himself before the race by taking caffeine supplements, but he must be careful because adding too much caffeine can make you feel anxious and stressed, and if you are looking for a stimulant, caffeine is less dangerous than other stimulants.

So what are the facts of nutritional supplements for athletes?

Many people think that sports nutritional supplements work like spinach (for the sailor Papaya) when they eat it, and they give their effect suddenly and the person becomes strong, but this belief is not true in any case.

  • Yes, some nutritional supplements are effective in some sports and in some cases only, as most of the supplements are only useful for a specific athlete and in a specific situation.
  • Experts stress that athletes can get the protein and amino acids they need through a balanced diet where food can meet the needs of athletes.
  • Foods are natural compounds of amino acids, vitamins and minerals while nutritional supplements often focus on one or two types of amino acids and other nutrients that experts believe should be used for specific situations (such as when an athlete’s energy is exhausted at the end of a busy season of sports and that it should He continues to exercise and nutritional supplements come to help him boost his energy.)

Risks of taking sports supplements

“Sports supplements aren’t as helpful as people think,” says one sports nutritionist.

Another specialist in sports nutrition and sports physiological physiology says: “Nutrition supplements are not just a waste of money, they are worse” because excessive consumption of too much can put your health at risk.

However, it is often seen that if it is misused or the dose is increased, it will have an adverse reaction. In many cases, marathon runners who use nutritional supplements containing creatine in high doses can cause them to lose weight and slow down. In motion.

Fat gain:

There are some nutrients and components such as fats that an athlete may not eat, so it can be justified for an athlete to take some type of protein supplement, but the nutritional supplements used must be according to the needs of the athlete and his physical activity, body size, age, and physiological condition should be proportional to that.

Increase protein:

The amount of protein consumed should not exceed the recommended amount, because proteins, especially animal proteins, are rich in phosphate and sodium, and do not excrete well from the body, and these substances increase the excretion of calcium in the urine, which can have harmful effects on the bones.

Excessive intake of protein supplements can also increase stress on both sides of the kidney neutrons, and an overdose of protein may harm the kidneys in the long term.

Eating protein as a supplement creates urea, which is a toxic compound in the body, and because it must be excreted in the urine, it is recommended to increase fluid intake when consuming a high protein content.

Increase amino acids:

Sports nutritional supplements that contain amino acids are among the supplements that can have positive effects (for example positive effects on the physical ability of athletes or their ability to breathe or may improve the performance of athletes), but we emphasize that the supplement is dose-dependent and is based on activity. The athlete performs so the dose must be determined.

Increase Vitamin C:

The athlete’s consumption of a nutritional supplement that contains vitamin C has many benefits, but on the other hand, increasing the dose over the prescribed dose can stimulate oxalate stones in the kidneys and may cause gastrointestinal complications and diarrhea.

Iron overload:

Consuming very large quantities of some elements in the nutritional supplement may be dangerous, for example, “If the iron content in some nutritional supplements is high, the warnings that the consumption of excess iron and its accumulation in the body can increase the chance of heart disease and some diseases.”

Creatine increase:

 There are many studies done on creatine supplementation that have shown that taking creatine in excessive doses causes water retention in the body.

How to use sports supplements safely

We don’t deny the fact that supplement can improve the performance of some athletes and there are also good manufacturers out there.

But since the risks of nutritional supplements are real and serious, you should always exercise caution, and try to consult a dietician before taking any supplement.

Know very well why you want to take the supplement because many athletes unfortunately have no reasonable reason other than “I want to be strong”.

Do not take supplements for mysterious reasons such as “to increase energy” only. Know exactly what this food supplement is, how it works, and how it will help you achieve the goal for which you took it.

Try to look for high-quality supplements and beware of supplements that are not approved by international laboratories.

finally …..

  • Consuming nutritional supplements even if they are of high quality is a waste of money and can be dangerous.
  • Don’t use nutritional supplements to make up for your unhealthy lifestyle, which means that if you have bad habits or don’t eat well, supplements aren’t helpful.
  • The second point is that people who do not intend to exercise professionally may not need to take any supplements, and that a regular diet will fully meet their needs without the need for any nutritional supplement.
  • And most people who focus on eating a healthy diet and getting enough rest will be more successful with exercise than those who only take nutritional supplements.
  • Athletes are advised to consult a registered dietitian with experience in nutrition and in the use of dietary supplements for athletes.
  • It is also advised not to take hormonal supplements, and if the necessity of exercise requires it, you should consult a medical professional before using it and explain its benefits and disadvantages to make your own decision.
  • If you want to use nutritional supplements, you must ensure that the ingredients are as natural as possible and that the best way to get advice is from your pharmacist or your healthcare professional.
  • Before taking any nutritional supplement, and if there is indeed a deficiency in a specific component of vitamins or important elements, know that the deficiency can only be determined by a medical examination.
  • Be aware that an unbalanced diet and the use of some medications can cause nutritional deficiencies.
  • Be careful and always make sure that the supplement actually contains all of the ingredients listed on the label and that it does not contain any hormones and find out the proper dosage before taking any supplements.


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