Supplement or food?

The athlete's diet is not always entirely appropriate to their energy and nutrient needs and on many occasions the ideal food is not consumed for the demands of training or competition.

Lack of knowledge about the importance of food in performance and recovery, the discomfort of preparing / carrying food if you are not at home or having to eat a large amount of food to meet nutrient demands are factors that contribute to this. For this reason, the industry has created different preparations (sports drinks, bars ...) that can help the athlete to maintain an adequate intake of nutrients and energy.

Complement, not substitute

Before acquiring a supplement, it is important to know the most appropriate one and the information on its possible advantages and disadvantages versus conventional food, since in many cases with a correct eating plan the desired objective is achieved without the need to supplement.

A common error can arise when expectations of ergonomic improvement (increased physical capacity and improved performance) are placed in the nutritional supplement, when it is something that depends much more on other factors such as adequate training, rest, genetics, daily diet … The aim of supplements should be to enhance the benefits of good planning of these other aspects, but never to replace them. A good supplement must.

• Be suitable to help meet the nutritional needs of the athlete or have an ergonomic effect.
• Be safe as far as health is concerned.

The product itself is often as important as knowing the best way to use it (when is it effective to take it, the person's tolerance for said supplement ...).

When supplements are helpful

Below are common situations in which the nutritional supplement can be effective for the athlete:

• To help meet daily energy needs.
• To contribute to the, it is most effective with beverages that incorporate carbon hydates and electrolytes.
• As a contribution of certain nutrients in amounts greater than those provided by food.
• To achieve the appropriate proportions between the different nutrients (for example, carbohydrates and proteins in proportions 1: 1, 2: 1, 4: 1).
• As easy-to-go and reconstitute meal replacements.
• To introduce flavors and textures adapted to special desires during sport.

Tips for taking sports supplements

• If you decide to use a nutritional supplement it should always be tested before the competition.
• It is appropriate to train by introducing such a supplement and knowing the possible individual effects.
• If you want to compare two supplements or compare one of them with a food, it is important to always look at the composition per unit and not per 100 g of product, since what we are going to consume is one unit.
• It is convenient to think about how and where to carry the supplements that we will need: belts, pockets, in hand ... It is about trying in training the one that is most comfortable for us.
• If you decide to take nutritional supplementation, it is essential to seek the advice of a qualified professional who is impartial and objective, since he will assess our individual needs and advise us on the best supplement for our case or if a correct eating plan is enough to achieve our goals.

What you should know:

• The objective of supplements should be to enhance the benefits of good planning, adequate training, proper rest, daily nutrition ... but never replace them.
• If you decide to use a nutritional supplement it should always be tested before the competition, when training, to know the individual effects.
• In many cases, with a correct eating plan, the desired objective is achieved without the need to supplement.