What do the most common supplements give us and how should we take them to work?

Jan 03, 2019

by Jesús Sánchez Bas

As we have already mentioned in a Previous article, that the food is correct is basic to obtain our best performance and, of course, for our health. We also commented that even if an adequate diet is followed, the Supplementation is necessary for what we cannot obtain through correct food in the quantities, moment, independence of other substances that we need in specific moments in which our body needs them, and suitability of format or ease of consumption.

Here we are going to enumerate the most common supplements and how we should take them:

Mineral salts: The main ones that a triathlete uses are sodium, potassium or magnesium. They have a lot of relationship with muscle contraction processes or help retain water and therefore a correct hydration, such as sodium. They enrich the water and provide 0 kcal. They are essential when sweating is high, either in thermal stress environments or in indoor work. The most common form is to ingest them dissolved in liquids, although colloquially the beverages called “salts” are confused with those that also include carbohydrates. Bars or gels can also carry an extra contribution of these minerals. We can find them in their purest form, such as salts capsules, to dissolve in water with or without carbohydrates, and incorporated into other products such as gels and bars. We may need 500 to 1000 mg per hour of sodium. Carbohydrates: It is the fuel of the average and high intensity. Fundamental for competition. The recommendations are 30 gr/h in sprint tests, 60 gr/h in Olympic distance tests and 60-90 gr/h in medium and long distance tests, as long as a habituation has been carried out during training. The forms of intake can be through gels, salts, jelly beans or energy drink (which some call "salts"). According to the preferences of the triathlete or the environmental conditions, they can be used one or the other. The phrase "consumer's taste" would fit here perfectly. Caffeine: It is a lower stimulant allowed. Depending on the habituation to it, doses of 3-6 mg / kg of weight are recommended, taking into account that the maximum peak is at 30-45 ’of its intake with a duration of approximately 45’, and a half-life of up to 6-8 hours. For Sprint / Olympic tests it is recommended to eat them before the beginning, while for medium and long distance tests it is better to use small doses distributed during the competition. Recovers: As the name implies, they accelerate or facilitate recovery processes. There are several types, the most common are the "recovery" destined right at the end of sports or competition, which usually carry a mixture of carbohydrates and protein, whose main purpose is to restore deploys of muscular glycogen deployed and begin with the repair of “micro-structures” damaged by training. Then there are other “nocturnal” recuperators that are usually used in intensified periods of training, and their main mission is to help the recovery of one day after another. In its protein content, casein stands out, "delayed release" protein, as well as other products that favor tissue regeneration and help to have a more repairing dream. Protein: although we would really be talking about amino acids. Ideally, take a pool of at least 8 essential amino acids, in dose of 20-25 gr after strength training or demanding training as a recuperator. The best "protein" is that of serum "whey." Vegetable proteins, in addition to having lower biological value, require more per takeover for the same effect. Glutamine: It is an amino acid whose function is to nurture white blood cells. It can be used as a recovery or in intensified training periods, where the immune system can be depressed. Creatine: The fuel for alactic anaerobic efforts could be interesting in periods where the work of strength and speed charges greater relevance. We must bear in mind that both strength and speed work will help us improve our performance in resistance sports, then we must not dismiss this supplement. BCAAS: There are 3 essential amino acids, specifically valine, leucine and isoleucine. It can be used both recovery after strength sessions or intense training (if the protein is not used), or during training or long distance tests since its oxidation can occur to obtain energy and this would cause central fatigue, reducing it with the ingestion of them. We will have to keep in mind that a higher value of leucina improves its effect.

By Jesús Sánchez Bas and Guillermo Olcina Camacho. Original Source: Triathlon magazine