Resistance sports supplements: What are worth it?

1.Carbohydrates: the main source of energy

During resistance sports, the body uses carbohydrates as its primary energy source. As the activity prolongs, glycogen deposits (the stored form of carbohydrates) can be exhausted, leading to fatigue. Carbohydrate supplements can help maintain optimal energy levels.

• Benefits: They improve resistance, delay fatigue and increase performance in long activities.
• Popular forms: Carbohydrate gel, sports drinks and energy bars.
• When to take: During training or competition, every 30-60 minutes, depending on intensity.

2.Electrolytes: Keep the fluid balance

Resistance sports, especially those made in hot conditions, cause a high loss of liquids and electrolytes through sweat. This can affect performance and increase the risk of dehydration. Electrolytes supplements are essential to maintain fluid balance in the body.

• Benefits: They prevent dehydration, improve muscle function and reduce the risk of cramps.
• Popular forms: Tablets, powders and sports drinks.
• When to take: During training or competition, especially when they sweat a lot.

3.BCAA (branched chain amino acids): muscle recovery

BCAAS are three essential amino acids: leucine, isoleucine and valine. These amino acids play a key role in protein synthesis and muscle recovery, which is especially important in resistance sports.

• Benefits: They reduce fatigue during exercise, accelerate muscle recovery and decrease muscle damage.
• Popular forms: Polvos and capsules.
• When to take: Before, during or after exercise, depending on your needs.

4.Caffeine: stimulating to improve performance

Caffeine is one of the most used supplements in sport due to its stimulating effects. It can improve alert, concentration and resistance, reducing the perception of effort during long training.

• Benefits: Increase energy, improve resistance performance and reduce fatigue.
• Popular forms: Capsules, energy gels and drinks such as coffee or sports drinks.
• When to take: 30-60 minutes before training or competition.

5.Protein: Muscle recovery and repair

Although protein is better known for use in weightlifting, it also plays a key role in resistance sports. Protein helps repair and rebuild muscles after prolonged and high intensity efforts.

• Benefits: It improves muscle recovery, reduces muscle pain and accelerates muscle repair after exercise.
• Popular forms: Powder proteins (milk, vegetable serum, etc.), protein bars.
• When to take: After training, within 30 minutes after the activity to maximize recovery.

6.Nitrates: improving blood flow and muscle efficiency

Nitrates, present in foods such as beets, can be beneficial for resistance athletes. Nitrate supplements help increase the production of nitric oxide in the body, which dilates blood vessels and improves oxygen flow and nutrients to the muscles.

• Benefits: They increase muscle efficiency, improve resistance and recovery, and reduce fatigue.
• Popular forms: Beet juice, nitrate supplements.
• When to take: 1-2 hours before exercise.

7.L-carnitine: oxidation of energy for energy

L-carnitine is a supplement that helps transport fatty acids to mitochondria so that they can be used as an energy source. This can be especially useful in resistance sports, where fat burning becomes a key energy source once carbohydrates are exhausted.

• Benefits: It helps to burn fat, improves performance in prolonged activities and increases resistance.
• Popular forms: Capsules, liquids and powders.
• When to take: 30-60 minutes before training.

8.Conclusion

Supplements can be a valuable tool for resistance sports athletes, helping to improve performance, increase resistance and accelerate recovery. However, they should not replace a balanced diet, and it is important to choose supplements according to individual needs and the type of activity.

Before incorporating new supplements into your routine, it is always advisable to consult with a health professional or a sports nutritionist to make sure they are suitable for you.