We are now on our 4th and final installment of our Eat to Compete Sport nutrition series. So far we have covered basic guidelines of eating for competition, practice, and basically everyday life.
In our last installment we will cover supplements
"Eat To Compete" - Part 4
What about supplements?
Let' s get one thing straight. Supplements are and should be just what they are called –'supplemental’.
First and foremost a sound nutrition program has to be established before we can talk about what supplements are best for increased performance. Once we establish sound nutrition - we can talk about supplementation!
It seems like there are new products coming out every day - NO this, weight gainer that, "get jacked over night", weightloss in a bottle... the list goes on and on.
No don't get me wrong, I believe in supplementation and I actually do take supplements (more than most people do I'm sure - you should see my supplement draw.) However, they are all things that I know I need and that my body is not getting.
I can talk about this all day, and most likely reccommend something for everythng, but instead I will give you the "Must Do's" in terms of suplements...
Assuming your nutrtion is in check here's what I reccommend;
A Multi-vitamin made from real ‘nutrient-dense’ foods has been proven to increase performance, increase health, and aid in getting the appropriate amounts of vitamins and minerals an athlete (or anyone for that matter) needs.
In addition a fish oil supplement is beneficial for heart health and improved performance as well. The recent studies on fish oil have been amazing...
Here are just a few of the benefits;
Fish oil Plays an important role in the transportation of nutrients
Helps support normal blood flow and healthy blood pressure
Promotes cardiovascular health in conjunction with a healthy diet and exercise
Helps promote healthy metabolism
Helps maintain a healthy immune system
Promotes maintenance of healthy skin, hair and nails.
Post workout Recovery Shakes , Meal replacement shakes, and supplemental protein - This is a 3 for 1. All should include a highly digestable protein (ideally casein and whey), but have other qualities.
A Post workout recovery shake should have fast digesting carbohydrates as well as rapidly absorbing proteins. It has been proven that you should consume a ratio of 3:1 carbs to protein, and should be taken as fast as possible post-workout. By doing so you will speed up the recovery process as well as set yourself up for your next game, practice, or workout.
A Meal replacement shake should have a perfect blend of carbs to proteins and minimal fats. It should supply enough calories, vitamins and mineral, that a normal meal should - It's a good option when you're on the run and don't have time to get a real meal in.
A protein shake is much like the meal replacement shake. The only differance is that is usually contains less carbohydrate (good for dieters, athletes with weight requirements). It used for a quick protein rich snack.
That's it - in term of supplements that's all you really need. If your diet and sports nutrtion is in check, then the above supplements are all you really need. there are other supplements I would reccommend, but the essentials are a multi, fish oil, and protein supplements.
The Complete Line of Supplements we use and fully endorse at Optimal Performance are available @ http://www.optimaladvocare.com/.
That about does it.
Hopefully this mini series "Eat to Compete" How to eat for Optimal Performance, has provided you with some insightful information regarding how to eat for optimal athletic performance. If you follow these guidelines you will find yourself with increased energy for a longer duration so you can outlast your competition, you'll be leaner, harder, bigger, faster, and stronger, as well as be less susceptible to injury.
Just one thing left to do - Follow the guidelines Every day!!!
JZ
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