There are a wide range of multiple different sports supplements and nutrition products currently available, making it hard to distinguish between those that are genuinely helpful for athletes and those which are ineffective. Before beginning any new health or sports supplement, particularly in the case of those with pre-existing medical conditions (such as diabetes or asthma), it is a good idea to have a chat with the family doctor or a qualified nutritionist, due to the fact that supplements can result in side-effects.
Sports Supplements – Casein
Casein is a milk protein typically found within meal replacement products and protein supplements, such as protein bars and shakes. This sports supplement can usually be purchased from sports centres, pharmacies and health food shops in powder form, which can then be added to milk or water to make a high-protein drink. In Sports Supplements, Bean (2007) highlights key properties and sport-related benefits associated with taking casein supplements, to include the following:
- high levels of essential amino acids
- rich source of immunity-boosting, muscle-sparing glutamine
- digests slowly: it is a "time-released" protein
- useful for those with very high protein requirements
- helps make up dietary shortfalls in strength athletes
- reduces protein breakdown during intense training sessions
Another benefit of casein sports supplements, in comparison to many other protein supplements currently available, is that casein is normally less expensive. Those athletes most likely to benefit from casein supplements include strength athletes such as body-builders, wrestlers and power lifters.
Sports Supplements – Creatine
Creatine is another type of protein supplement which also occurs naturally in the body, from three forms of amino acids, known as arginine, methinone and glycine. Found in both meat and fish, creatine creates energy-rich phosphocreatine within the muscle cells. Bean (2007) identifies benefits for athletes associated with taking creatine supplements, as follows:
- fuels muscles during high-intensity activities
- helps weight-lifters
- enables athletes to sustain efforts for longer
- helps recovery between lifting sets
- may improve performance in high-intensity activities
- increases total and lean body weight
However, research studies have indicated that taking creatine supplements can result in certain side effects, including weight gain and cramps. The former is particularly unhelpful for those engaging in sports where low body-weight is essential, such as in the case of sprinters.
As highlighted above, there are a variety of different sports supplements and nutrition products available, with casein and creatine both being useful sources of protein for strength athletes such as weight-lifters and body builders. While casein is a time-released protein containing high levels of essential amino acids to support muscles, creatine helps with recovery between lifting sets and enables athletes to sustain efforts for longer.
Source:
Bean, A. (2007) Sports Supplements London: A C & Black
Kate Le Page - Kate Henning-Le Page writes about eating disorders, body image and recovery issues. She specializes in anorexia recovery.
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