aw basics

Supplementary EVIDENCE

AW Basics explains what supplements are and identifies the best ones for you

THE sports supplements industry is thought to be a £3bn business – and growing. But is it worth us spending all this money on these products? Will they help us improve our performance?

Firstly, sports governing bodies generally frown upon the use of supplements. In past years athletes have tested positive for drugs and then blamed supplements for the test.

Worse still, some supplements have been proven to contain rogue elements that should not be there, which is not surprising given that all these products are usually put together in the same factory.

The good news, though, is that the supplements industry appears to have cleaned up its act, literally, in recent years and many companies ensure that they get their products tested independently to make sure they are not contaminated and to ensure they will not harm an athlete.

Ten years ago the industry was largely unregulated, but today it is much better regulated with companies having to pass various standards set down by the EU Food Supplements Directive before they can get their products into the shops.

Many sports scientists also believe that athletes should focus instead on a good diet before resorting to artificial foods. Indeed, real food is undoubtedly better, but supplements work quickly and efficiently and have the added bonus of being convenient. In other words, you don’t have to spend time in a kitchen preparing a meal when you have supplements to hand.

Throughout all this period, too, athletes have continued to use supplements and a number of top performers could not imagine putting their bodies through the pounding an elite athlete suffers without helping it recover with supplements.

Here is a list of common supplements:

► Whey protein: concentrated protein taken from milk but with
most of the fats and sugars taken out. Recommended for repairing muscle tissue that has been broken down during training.

► Creatine: like whey protein, this is a popular muscle-building product. Creatine comes from the amino acids glycine, arginine and methionine and is used by sprinters and power athletes. Avoid it if you have a kidney disorder, though.

► Antioxidants: these substances defend the body against illness and destroy free radicals, which can create damage in the body. Recommended to everybody, but better sources are fresh fruit and vegetables.

► Thermogenics: these products claim to help you burn fats faster than usual, while also acting as a mild stimulant. Examples include caffeine or green tea. Avoid them if you have high blood pressure, though, and do not take them late at night either.

► Meal replacements: these products aim to create a perfect blend of carbohydrates, fats, proteins, minerals and vitamins. Ideal for anybody who hasn’t time to cook and wants a fast, easy meal in minutes.

Always remember, though, these foods are no match for real, fresh food.

► Milk or egg protein: similar to whey and casein protein but not
quite as efficient. As with all protein powders, athletes who are lactose intolerant should beware.

► Casein: again, this helps repair broken muscle fibres, but is best used at night as it has a very slow absorption rate.

► Carbs: also known as ‘energy drinks’, these products provide sugars and starches and are the simplest way to fuel the body. Recommended during long bouts of exercise and shortly after sessions. Avoid drinking carbohydrate drinks as snacks, though.

► Vitamins: vital for the body to maintain its smooth function, but while vitamin supplements can be useful, again it’s better to use real food. However, if you have been told, or suspect, that you are deficient in a certain vitamin or mineral, then giving yourself a short-term boost via a supplement is recommended.

Finally, think about whether you want to use supplements. They are not for everybody and are certainly not vital for success. Then, if you wish to use them, think about what you want to gain. Are you an endurance or power athlete, for example?

Taking the right supplements at the right time is important too. If you are looking for supplements that aid recovery, then use the 30-60 minute window of opportunity after a training session – as this has been proved to be the best time to take food or supplements.
Always err on the side of moderation too. Athletes have been known to have adverse reactions to creatine, for instance. Like most things in life, a little of it is healthy. Take too much and it becomes unhealthy.

Quick Tips

Unsure of the supplement you’re ready to eat?

► If a product makes a claim that sounds too good to be true, then chances are it will be nonsense.

► Supplements are usually pretty expensive, but watch out for cheaper products as they usually contain far more sugar.

► Read the label carefully and keep an eye out for products tested to ISO 170125 standards as this means there are rigorous, independent checks.

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