Common supplements explained

Protein:

Protein is the main nutrient for growth, development and repair of body tissues. It is an essential part of the diet and can be used as an energy source if other supplies are low. Protein supplements can be consumed in order to help increase or maintain muscle mass, which will help to enhance the physical power and mechanical age of the athlete. The recommended daily intake of protein for adults is 0.8 per kilo of body weight. However, during intense endurance or resistance training the recommended daily intake should approximately be between 1.3 – 1.8 grams of protein per kilo of body mass per day. One should remember that a well balanced diet should provide enough protein intake on a daily basis and any protein supplementation should be avoided.  

Creatine:

Creatine is naturally occurring substance derived from the amino acids and made naturally in the liver. The daily requirement of creatine is approximately 2 – 3 grams half of which can be obtained from a well balanced diet. Creatine supplementation aims to enhance the physical power of the athletic. The theory behind creatine supplementation states that it will help delay the onset of fatigue during the repeated bursts of activity and long term creatine supplementation will help to produce an increase in lean body mass, which should lead to gains in strength.

Carnitine (L – Carnitine):

Carnitine is a commonly used supplement particularly amongst endurance athletes. Carnitine supplement may help to enhance aerobic power and endurance. This supplement is found in meats and dairy products and it’s synthesized in the human liver from essential amino acids. Dietary intake is a minor source of carnitine and deficiencies can lead to severe muscle weakness and exercise intolerance. The majority of research has indicated that only 50% of supplemented carnitine is absorbed. Overall, carnitine supplementation is not recommended as a way to improve sport performance; however, there may be some athletes that can benefit from its use.

Glutamine:

Glutamine is an amino acid that assists in the function of the liver, kidneys and pancreas. Also, it has been reported that glutamine can assist in the relief of extra growth hormones. 60% of amino acids in the muscle cells consist of glutamine, and in times of acute need from other systems glutamine is taken from the muscle. Glutamine supplementation can help to prevent the drain of other systems, robbing the muscle of its share. To maintain glutamine reserves 3 – 4 serving of 3 – 4 grams is recommended.   

Arginine:

Arginine is a non – essential amino acid found in the body, and it is a natural part of protein, which is not found in the free form in food. Arginine supplementation may help to increase levels of human growth hormone and insulin, which can help to increase muscle mass leading to improvements in strength and power.

Magnesium:

Magnesium is found in nuts, seafood, wholegrain products, vegetables and fruits. The recommended daily intake is 300 – 350 milligrams. Magnesium is reported to increase muscle mass and as a result improve in strength and power. Magnesium supplementation has been reported to improve strength in inactive individuals but there is little research on the effects of magnesium on highly active and fit people.

Omega 3 – fatty acid:

Omega 3 - fatty acid is found in animal foods, especially fish oils such as tuna and salmon. It is reported to increase muscle mass and strength, as well as improve aerobic endurance. Omega 3 – fatty acid may assist in the release of growth hormone, assist in the free movement of red blood cells, permit greater dilation of blood vessels and help with recovery from intense training sessions.