Effectiveness of Group A and B sports supplements

Although they are frequent among athletes, it is not always easy to know if they are really effective. For this reason, organizations at the international level have classified supplements according to their scientific evidence, and thus we can orient ourselves regarding its effectiveness.

Classification of sports supplements

The Australian Institute of Sport (IAD), a world sports reference, created the "" in 2000, with the aim that athletes could use sports supplements and foods available in the market in the right way and appropriate to each sport discipline.

Classify supplements into 4 categories according to safety and effectiveness:

The ergonomic supplements and aids of the groups A and B are the most used, since those of group A are safe in the recommended doses and are beneficial to improve nutritional deficiencies or sports performance. Those that we find in group B seem to be too. If they are not part of the first two groups they do not seem to have any benefit they can either put health at risk or result in doping substances.

Group A sports supplements

Ergonomic aids

Isotonic / hypertonic drinks (not H4) EYE

They are those that help to hydrate in training or long-term sporting events where hydroelectric imbalances can be generated. They contribute carbohydrates, mineral salts and water in different proportions depending on the time of intake, before during or after training / event.

 Gels

They are composed of carbohydrates, between 30-70% and provide the fuel necessary to maintain sports performance both in intensity and for a longer time. With your consumption depletion of glycogen levels is avoided. They must be consumed together with water, and different types of carbohydrates such as glucose or maltodextrin that are faster absorbed with fructose that is slower absorbed can be combined, thus improving absorption.                                                                               

Recovery drinks

Recovery drinks are to be drunk after training, they have carbohydrates and proteins (Branched Amino Acids: AARR) in a 3-4 / 1 ratio, thus recovering muscle glycogen levels earlier. Using leucine AAR shows greater recovery capacity in protein synthesis.

 Caffeine

The intake improves sports performance, especially in short / long distance exercises or in team or combat sports. It also helps in stimulation of lipolysis, so in sports practice it helps to reduce fat mass.

 Creatine

It has shown that its consumption retards fatigue and facilitates recovery During repeated high intensity series, it seems to have an antioxidant effect, helps in increasing muscle mass and improves performance in high intensity intermittent exercises such as sprints, team sports, combat ...

 Bicarbonate and sodium citrate

Decrease fatigue and loss of effectiveness in muscle contraction, thanks to the fact that they act as buffers of the acidity produced by the effort. He seems more effective in disciplines such as rowing, swimming, cycling timetables, long-term sports where you work at high intensity ...

 B-Alanine

Consuming this nonessential amino acid has effect antioxidant and acts as a buffer producing performance improvements in high intensity exercises such as repeated sprints and strength-resistance training.

 Nitrate (beet juice)

Its consumption promotes vasodilation by increasing nitric oxide in the muscle, promoting a greater supply of nutrients and oxygen in it. Its effectiveness has been shown in intermittent, team and high intensity sports, but not in long duration or endurance.

Dietary supplements

Multivitamins

In the case of having a deficit of different vitamins, a multivitamin will help to cover the needs, especially when it is necessary to reduce weight and low calorie intakes and therefore micronutrients are made.

Iron

Iron deficiency is common among athletes, especially in long-term impact and endurance athletes, taking supplemented iron will help meet the needs of this mineral.

Calcium and vitamin D

The consumption of calcium together with factors that improve its absorption (such as sunbathing or exercising with weights), will help to improve bone density of those athletes who may have low calcium values, as would be the case of female athletes with amenorrhea.

Probiotics

Supplementing with viva, or combined with prebiotics helps to improve the intestinal tract and it seems like it can improve the immune system, so it can be very useful especially in athletes who travel regularly and are prone to diarrhea.

Group B sports supplements

Ergonomic aids

Branched-chain amino acids (AARR)

They are effective if taken after exercise to improve fitness. recovery and muscle damage especially in ultra-resistance sports. The AARR Leucine specifically appears to increase muscle protein synthesis.

HMB (Hydroxymethylbutyrate)

It is a derivative of leucine and it seems that promotes strength and increased muscle mass in resistance training.

Glucosamine

Studies indicate that it can be very beneficial for improve arthritisSince it is a natural substance in the body that is present in the fluid that surrounds the joints.

Turmeric

They are multiple. It has antioxidant, anti-inflammatory, antiviral, antibacterial and antifungal action, which is why it has potential against different diseases.

Cherry juice

They offer an effect anti-inflammatory and antioxidant so they would help in post-exercise recovery.

Quercetin or Ginko Biloba

Quercetin is a antioxidant that contains Ginko Biloba, it seems that it can reduce the incidence of infections among athletes.

Dietary supplements

Fish oil (omega 3 FA)

It appears that they can reduce inflammation and muscle destruction caused by ultra-resistance physical exercise.

Glutamine

Helps in muscle recovery and protein synthesis after exercise, and appears to improve immune function and protect the intestinal barrier.

Vitamin C and E

These two vitamins, due to their antioxidant effect, compensate for those produced in sports, their consumption can be beneficial, but it is not advisable to take them throughout the season since it reduces the adaptation of the organism itself. They are advised in periods of rest or transition.

• • Sports food supplements and ergonomic aids found in group A are safe in the recommended doses and are beneficial for improving nutritional deficiencies and / or sports performance.
  • Those that we find in group B seem that they are also, so they can be tested individually, thus testing their effectiveness.
  • No supplement by itself will improve sports performance, but must be accompanied by a suitable diet adapted to sports discipline.

Diploma in Human Nutrition and Dietetics

Master in Pediatric Nutrition and Sports Nutrition