Your athletes need top-performing nutrition. What are the best products to fuel their success?

Choose a reputable whey protein isolate for fast absorption post-workout. Casein protein is excellent for sustained amino acid release, ideal before bed. Plant-based options like pea or hemp protein suit those with dietary restrictions. Ensure the product is third-party tested for quality and free from contaminants. Dosage should align with individual protein needs, generally ranging from 0.6 to 1 gram per pound of body weight. Always consider dietary protein intake alongside supplements for comprehensive nutrition.

New researchers shows indeed, that protein powders isn’t the right way for athletes to recover. Proteins are the essential molecules, that our body needs for tissue building and maintaining, which determine also our state if we are hungry or not. Although it is important to have a height amount of protein for the professional athletes, the most of amino acid that our body needs, can be found in our daily foods, which means that with an equilibrated diet all necessities are covered. Aiming for a nutritionist with controlling of the blood count which can show deviancy in it, is personally the best solution.

For athlete nutrition, protein powders are key: Choose High-Quality Protein: Opt for powders with whey, casein, soy, or pea protein. Avoid added sugars and artificial ingredients. Appropriate Protein Content: Aim for 20-30 grams per serving, tailored to the athlete's weight and activity level. Versatile Use: Mix with water, milk, or juice. Add to smoothies, oatmeal, or pancakes for easy consumption. These powders support muscle building and repair, crucial for athletes post-workout. Quality and appropriate dosage are essential for optimal benefits.

Indeed, protein is a crucial component for athletes, especially in the context of muscle building and recovery. Here are some key points to consider when incorporating protein powders into athletes' nutrition: Purpose of Protein Intake: Clearly define the purpose of adding protein powders to athletes' diets. Whether it's for muscle building, recovery, or meeting increased protein needs, understanding the goal is essential. Varieties of Protein Powders: Choose protein powders that align with athletes' dietary preferences and any specific dietary restrictions. Common protein sources include whey, casein, soy, and pea protein. Each has its unique characteristics, and athletes may have preferences based on taste and digestion.

Protein powders are a surpassed supplementation for serious athletes. From practical evidence EAA are way superior for muscle recovery and overall anabolism, being at the same time more digestible without the risk of creating food intolerances. To make a smoothie or for a meal substitution is way better to consume medical foods that also contain vitamins, minerals and nutraceuticals with specific and targeted purposes.

Positivo, para ayudar al desarrollo muscular e hipertrofia. Aunque como todo sin exagerar no abusar. Lo importante la medición y cautela, consultar siempre al médico

Me parece interesante recalcar que la proteína ayuda a construir y recuperar músculo, tendríamos que también considerar la mezcla que vamos a realizar según el objetivo del atleta, y según el momento de la competición en el que se encuentre el mismo.

Select energy bars with a balanced mix of carbohydrates, proteins, and healthy fats. Look for natural ingredients, low added sugars, and sufficient fibre for sustained energy. Brands like Clif Bar, RXBAR, or KIND provide options with diverse flavours and nutritional profiles. Tailor the choice to the athlete's dietary preferences and specific energy needs based on training intensity and duration. Regularly assess ingredient labels and nutritional content to ensure they align with performance goals.

Energy bars are crucial for athletes' quick energy needs: Nutritional Balance: Choose bars with carbohydrates, protein, fat, fiber, vitamins, and minerals for performance and recovery. Quality Ingredients: Opt for natural ingredients like nuts, seeds, dried fruits, oats, and honey, avoiding high-fructose corn syrup, hydrogenated oils, or artificial colors. Caloric Content: Aim for 200-300 calories per bar, ensuring a balanced intake. Macro Ratio: Look for a good balance of carbs, protein, and fat. Selecting the right bars helps sustain energy and supports overall athletic performance.

I'm not a great fan of protein bars which are more often than not loaded with corn syrup, fructose and multiple ingredients that are unhealthy for the athletes. Honestly, I haven't found yet a trustful brand for energy/protein bars. I always encourage my athletes to consume a healthy snack instead or to make their own bars.

Energy bars can be great for immediate energy. I will always suggest for an athlete to get in a full balanced meal with a lean protein and complex carbohydrates no matter what. Energy bars are for time crunch between workouts or a quick source of fuel if they don't have time for a full meal. Energy bars can supplement our fuel, it cannot replace it. Look at the ingredients to choose a clean option. The fewer the ingredients are typically going to be the best option to limit the artificial additives that can be difficult for our bodies to process.

Why is it so important to take Electrolyte replenishing drinks ? The brain only detects thirst at 2%, and we can lose up to 10% cognitive function. The fact the you might drink high levels of fluids indicates that the thirst is not being quenched. This is an indicator or dehydration along with 'coloured urine'! If dehydration continues without electrolyte replacement hydration is more difficult, and nutrients from food are both malabsorbed, and existing nutrients already in the body wasted. Dehydration affects sleep too. I like SIS and Zero as the dissolving tablet form makes them easily transportable.

Opt for electrolyte drinks that offer a balance of sodium, potassium, magnesium, and other essential minerals. Brands like Gatorade, Powerade, or Nuun provide effective options. These drinks are beneficial during intense workouts or in situations involving significant fluid loss. Consider individual preferences, such as flavor and sugar content, but prioritize effectiveness in replenishing electrolytes. Always encourage athletes to stay hydrated with water as the primary fluid source, reserving electrolyte drinks for specific needs.

Electrolyte drinks are vital for athletes to maintain hydration: Purpose: Replenish fluids and electrolytes (sodium, potassium, calcium, magnesium) lost through sweat. Benefits: Help prevent dehydration, cramps, fatigue, and headaches, crucial for performance and health. Sweeteners: Choose drinks with natural, low-calorie sweeteners like stevia, erythritol, or monk fruit. Avoid high sugar, caffeine, or artificial flavors. Dosage: Aim for 16-32 ounces per hour of exercise, adjusted for sweat rate and climate. Selecting appropriate electrolyte drinks ensures athletes stay hydrated and their bodily functions remain regulated during intense activities.

Electrolytes are essential minerals for multiple body functions especially critical for athletes under very warm and hot weather condition when the amount of sweat is particularly high. Most commercial drinks like Gatorade are rich in sugars and not well balanced with the electrolyte content missing some important ones such as chloride, phosphate and bicarbonate all of them are crucial for muscle contraction and pH balance. If only one electrolyte should added during intense physical activity that has to be sodium, 1g of pink salt every litre of water helps the body stay well hydrated.

Electrolyte drinks are a good way to supplement an athletes hydration. They need the minerals such as sodium, potassium and magnesium in order for their muscles to be able to absorb water. When choosing an electrolyte drink, pay attention to the amount of sugar and artificial sweeteners. Our body will have a hard time breaking down the processed sugars and chemicals.

Creatine supplements are key for athletes in high-intensity activities: Role: Boosts energy during short, intense activities like sprinting or lifting. Benefits: Increases muscle mass, strength, power, endurance, and aids recovery. Forms: Available as powders, capsules, or tablets for pre- or post-workout use. Quality: Opt for pure creatine monohydrate, the most researched form. Avoid added sugars, caffeine, or unnecessary additives. Dosage: Generally, 3-5 grams daily, with a possible loading phase of 20 grams daily for the first week. Creatine supplements effectively enhance performance and recovery, making them a valuable addition to an athlete's regimen.

Creatine supplements are widely regarded for enhancing strength and power in athletes. Opt for pure creatine monohydrate, as it's the most researched and proven form. A standard dosage of 3-5 grams per day is effective for most athletes. Timing isn't critical, but taking it consistently is key. Ensure the product is from a reputable brand, free from contaminants. Athletes with kidney issues should consult a healthcare professional before using creatine. Incorporating creatine into a well-rounded training and nutrition plan can contribute to improved performance.

La creatina es el suplemento que más estudios tiene que avalen los beneficios de su consumo. Personalmente he visto como atletas entrenados por mí, o incluso en mi misma persona, luego del inicio de su consumo, se mejoraban marcas de fuerza máxima de entre un 5% y 15%, lo cual en atletas que llevan tiempo entrenando ejercicios claves como puede ser la sentadilla o el banco plano, son porcentajes significativos. La versión de monohidrato sigue siendo la más recomendada por las investigaciones actuales.

Creatine is the most studied ergogenic aid, this organic compound has demonstrated multiple benefits for recovery, muscle mass improvement, strength, performance for short and long duration events and more. Recently, creatine has been used for brain function as well, showing its great potential on skill development and retention under condition of fatigue, tiredness and lack of sleep. Recent researches demonstrate that there's no need for a creatine loading phase but a daily 3-5g intake is probably better and safer even long term (more than 5 years of continue use).

En mi opinión, aclarando que no soy un experto en la materia, pienso que es el mejor suplemento en base a las exposiciones científicas y al ser el suplemento más estudiado, pienso que no solo debería ser recomendado en atletas, sino también en personas no deportistas, siempre en las medidas adecuadas y con el acompañamiento profesional correspondiente

Omega-3 supplements, particularly those rich in EPA and DHA, offer numerous benefits for athletes. Look for high-quality fish oil or algae-based supplements. Aim for a combined daily dosage of around 1,000-2,000 mg of EPA and DHA. These omega-3 fatty acids support cardiovascular health, reduce inflammation, and aid in muscle recovery. Ensure the product undergoes third-party testing for purity and potency. Athletes, especially those with specific dietary restrictions, can benefit from including omega-3 supplements as part of their overall nutrition strategy.

Omega-3 supplements are crucial for athletes: Essential Fats: Omega-3s, necessary for health, are not naturally produced by the body. Benefits: Improve cardiovascular, brain, joint, and immune functions. Reduce inflammation, oxidative stress, and enhance mood and cognition. Sources: Usually from fish oil, krill oil, or algae oil. Available as softgels, liquids, or gummies. Quality: Opt for high EPA and DHA content, avoiding low-quality oils and artificial flavors. Dosage: Aim for 1-3 grams daily, depending on athletes' dietary needs and health objectives. Omega-3 supplements play a significant role in maintaining athletes' overall health and optimizing their performance.

Omega-3 supplementation is crucial to dumper inflammation, improve recovery and create a positive environment for anabolism. Together with all the multiple health benefits we all know. However, the dosage people need is way higher that what most expert suggest. Instead of looking for 1-3g of omega-3 is important to reach that same amount in EPA and DHA which means 6-8g a day of pure omega-3 fatty acids. On top of that, the ratio of EPA and DHA is critical, remembering that each one of those have different purpose: EPA has anti-inflammatory, anti depressant and neurological functions. DHA is essential for brain development, vision and fast-twitch fibres development.

Excelente mejor que las carnes rojas y más nutritivos aparte de conservar la salud y mejorar nuestra calidad de vida y mantenernos activos y saludables protegiéndonos del ácido úrico

Multivitamin supplements are part of solid nutrition protocol not only for athletes but for everyone. The food available nowadays cannot provide sufficiente amount of minerals and vitamins for this reason is necessary to supplement the diet with specific nutrients. Vitamin C is probably the most important for athletes as well vitamin D3 and K2. All B vitamins follow right after because their essential role in nerve conduction, muscle contraction, metabolism, DNA formation and more. Among the minerals magnesium is the most important. Has been estimated that, 99% of the athlete population is deficient of this essential mineral involved in more than 300 enzymatic reactions.

One of the key considerations in which supplementations to recommend, is looking at products that have been tested, the informed sports website is designed to assist athletes, in selecting sports supplements that have been screened for substances banned by the World Anti-Doping Agency (WADA). Educating Players to be mindful of what they are putting in their bodies and it is their responsibility, Getting caught out drinking a protein shake at a shop/cafe and not knowing if the product is Informed sports tested! Nutrition must start with good whole foods in a balanced ratio considering portion sizes, supplementation can't overcome a poor diet, education into considerations e.g. what products contain large amounts of sugar is also important.

To optimize athletic performance, focus on a balanced diet rich in lean proteins like chicken and fish, complex carbohydrates such as whole grains, healthy fats found in avocado and nuts, and plenty of fruits and vegetables for essential vitamins and antioxidants. Stay hydrated with water and electrolyte-rich beverages during workouts. Use supplements like protein powders or creatine cautiously and under professional guidance. Tailor your nutrition plan with the help of a registered dietitian or sports nutritionist to meet your individual needs and goals.

Athletes will not get the nutrients they need from bars, powders or supplements. Their performance needs to be fueled by a nutrient dense diet. After competition or hard workouts, we can supplement with a protein powder that has 40% carbohydrates for the immediate source for recovery. Supplements need to remain supplements, meaning it is in addition to a healthy diet. If we rely on processed protein sources too heavily, we can run into gut health issues and lack key nutrients that we can only get through food.

Puede parecer de perogrullo, pero cualquiera sea el/los productos señalados a consumir, debe tenerse en consideración el contexto completo del/la atleta: edad, peso, estatura, sexo, disciplina en que se desempeña, objetivos a alcanzar, patologías subyacentes, entre otros factores. Además, es importante plantear en la discusión las opciones alimentarias del atleta (dieta omnívora, vegetariana/vegana, piscívora, etc.), dejando fuera los eventuales juicios de valor al respecto y anteponiendo siempre el bienestar del atleta, consultando previamente a profesionales especializados (médicos, entrenadores, nutricionistas, etc.). Finalmente, téngase presente que en nungún caso los productos mencionados reemplazan algunas de las comidas cotidianas.

Education. Create a nutritional learning series that allows each individual the ability to understand what diet is best for their lifestyle.