Supplementation and sport, do not stay with the doubt

• Supplements should complement the diet, never replace it.
• The gels, jellies and energy bars are easy to transport and provide more carbohydrates in less volume.
• Drinks, gels and jellies can cause digestive problems (diarrhea, crampy pain…) due to excess concentration, therefore it is advisable to try them before the competition.

How do I know which supplement to take?

Before taking the supplement, the athlete must ask himself if the diet he follows is adequate both for his personal characteristics and for the type of training, and confirm that they are carried out at the optimal times, if the answer is affirmative, the following should be considered question: What goal do I want to achieve with the supplement?

There are numerous situations in which the supplement can be very useful, for example to cover extra energy needs, to rehydrate more easily, to achieve adequate proportions of a specific nutrient, for its easy transport ... It is important to know the different types for a correct choice.

Most common types of supplements:

1. Drinks: they are usually of different flavors and usually contain carbohydrates (maltodextrins) and electrolytes (sodium and potassium). Its main objective is the rapid replacement of fluid during and after training.

• Advantages: during competition it is usually more palatable than water.
• Disadvantages: it can cause digestive problems (diarrhea, crampy pain ...) due to excess concentration.

2. and gelatins: they constitute a highly concentrated source of carbohydrates, reaching up to 70%, an amount much higher than that provided by beverages. Some gels also contain vitamins, minerals, or amino acids. Its main objective is to provide sugars in competitions or trainings in which glycogen stores are emptied and it is necessary to provide carbohydrates during the test or training itself to delay emptying. They are also useful to quickly replenish reserves in the first two hours of effort if conventional food is not available.

• Advantages: easy transport and greater contribution of carbohydrates in less volume.
• Disadvantages: it can cause digestive problems (diarrhea, colicky pain ...) due to excess concentration, usually more than drinks. It is advisable to try them before and take them in small quantities instead of in a single dose.

3. Shakes and preparations to reconstitute with liquids: they are usually presented in powder to reconstitute with water or milk. They usually contain carbohydrates (maltodextrins), proteins and amino acids, or mixtures of both with a very low amount of fat. Its main objective is post-training recovery, due to the adequate proportions of carbohydrate and protein.

• Advantages: they help increase energy intake without increasing the amount of food and are easy to carry.
• Disadvantages: if taken in large quantities it can cause weight gain due to its high sugar and protein content.

4. Energy bars: they are usually compact sources of carbohydrates and proteins, and can be enriched with vitamins, minerals or amino acids. They can be used as a source of energy in sports that allow it (tennis, cycling, triathlon ...). Its main objective is to combine it with drinks during training or in post-training recovery.

• Advantages: easy transport and high energy content in a small amount of food.
• Disadvantages: in some cases their fat content is considerable, so if they are consumed in excess they can have an effect on weight gain.

5. Others: candies, pills, sweet jellies ... All of them provide small amounts of sugar in a pleasant way that can be taken once the effort has started. There are also biscuits with a high carbohydrate content (maltodextrin type) intended to be taken during and / or after exercise in combination with drinks.

Nutritional aids in supplement form can enhance the enhancement effects or compensate for deficits caused by intense exertion, as long as they are well planned and administered at the right time. Each athlete must discover the supplement that best suits their situation.