Nutrition: Supplementation

 

What is fitness testing?

The world of supplements is an absolute minefield of pills and powders that are nothing more than a waste of time and money. However, hidden within this industry are a number of supplements, backed up by extensive research, that have been shown time and again to improve both health and training performance. The supplement industry and marketing around certain supplements can lead to money being wasted on supplements that are ineffective or lack the effectiveness that is claimed.

There are a number of research backed supplements that are effective and can be utilised to aid performance in both training and competition. It is important to research specific supplements and how they may assist each individual and their outcomes..

The following blog contains a breakdown of the most evidence-based supplements currently available - what they do, when to take them and the dosage required. This will enable each individual to make an informed decision about which, if any supplements may be of benefit or performance enhancing.

It is important to consider that all supplements, regardless of how effective research has shown them to be, can only ever ‘supplement’ a diet and training program. Supplements will never replace hard, intense training or adherence to a prescribed nutrition protocol.

 

FISH OIL - OMEGA 3 & 6

 

BENEFITS OF SUPPLEMENTATION:

• Cardiovascular benefits
• Reduces inflammation
• Can increase muscle strength and size
• Can improve fat loss

 

WHEN TO SUPPLEMENT:

• Daily - dependent on overall oily fish intake

 

DOSAGE:

• 300-1800mg/day combined EPA & DHA
• Vegetarian sources do exist - Algae Variants

 

VITAMIN D

 

BENEFITS OF SUPPLEMENTATION:

• Improves immune system function
• Improves bone health
• Reduces depressive symptoms
• Can improve strength
• Can improve fat loss

 

WHEN TO SUPPLEMENT:

• Can be taken cumulatively i.e. daily, weekly or monthly
• Take with fats for optimal absorption

 

DOSAGE:

• 2500 – 4000IU/day
• Specific individualised supplementary dosage based on blood test results

 

ZINC, MAGNESIUM, ASPARTATE (ZMA)

 

BENEFITS OF SUPPLEMENTATION:

• Improves immune system function
• Improves sleep quality
• Can reduce muscle fatigue
• Can improve athletic performance

 

WHEN TO SUPPLEMENT:

• Take ~1 hour before sleep

 

DOSAGE:

• 3 capsules/tablets

 

PROTEIN POWDER

 

BENEFITS OF SUPPLEMENTATION:

• Increase daily protein consumption
• Increases muscle strength and size
• Improves bone health
• Reduces muscle loss
• Satiating

 

WHEN TO SUPPLEMENT:

• Daily - dependent on total protein intake

 

DOSAGE:

• 30g+ per portion

 

CAFFEINE

 

BENEFITS OF SUPPLEMENTATION:

• Improved endurance performance
• Improved anaerobic performance
• Improved reaction speed/concentration
• Can increase strength
• Reduces the perceived level of exertion

 

WHEN TO SUPPLEMENT:

• 60 minutes prior to competition
• Can be taken 60 minutes before important training sessions

 

DOSAGE:

• Effective doses range from 2-6mg/kg - start on the lower end to begin with
• Consider decreasing daily consumption to further increase effectiveness

 

CREATINE (MONOHYDRATE)

 

BENEFITS OF SUPPLEMENTATION:

• Increased muscle strength
• Increased muscle size
• Improved intermittent sprint performance
• Improved recovery & glycogen storage

 

WHEN TO SUPPLEMENT:

• Ideally taken daily with food/carbohydrates
• Post-training session tends to be the best time as the body is most receptive

 

DOSAGE:

• To increase muscle size, consider ‘loading’ - 5-7 days of 20g - 4 doses of 5g
• 5g per day as a maintenance dose

 

BETA ALANINE

Note - Beta Alanine has a common side effect known as Paraesthesia, which is a tingling sensation on the skin that usually lasts less than 1 hour.

 

BENEFITS OF SUPPLEMENTATION:

• Increases muscle carnosine levels
• Improve anaerobic performance

 

WHEN TO SUPPLEMENT:

• Daily timing does not matter, little & often is best - reducing single dosage size will minimise Paraesthesia

 

DOSAGE:

• 4 - 10 weeks of 80mg/kg body weight
• 40mg/kg maintenance dose thereafter
• Single doses of 10-20mg/kg e.g. 1.5g

There are a number of other supplements that can be utilised. However, the supplements mentioned in this blog are generally the most widely researched and effective. Supplementation is individual and there may be supplements that work more effectively for one person than another. In addition, it is important to consider supplements that an individual may require due to their own lifestyle, diet, or training regime. These supplements may be specific to an individual and may need to be prescribed or recommended by a professional.