Do it like the Pros
As jobs become less physically demanding, personal fitness training is increasingly popular and competitive. As a result, aspects relating to producing peak performance, previously only available to sporting professionals are used by those training seriously to achieve the best their body is capable of. This is perhaps most noticeable regarding sports nutrition, especially in terms of supplementing levels of substances occurring naturally within the body. Maximum performance is the result of muscles (including the heart) providing energy as efficiently as possible which in turn provides the strength and endurance to cope with the demands placed upon them. Increased muscle power is achieved by strengthening existing muscle fibres by overloading them slightly, prompting an adaptation to meet the greater need. The 'building blocks' for this adjustment are proteins. Whilst meat and fish are rich in protein, supplements usually in the form of protein powder, are often used because the amount of food intake needed to achieve the necessary protein levels isn't always practical!
Various protein supplements are available from gels to bars. Protein powder can conveniently be made into a 'milkshake' and drunk, possibly with the addition of vitamins and other supplements and flavourings.
Of those using protein powder, body builders is the group most likely to come to mind but it can also be of benefit in other sports. Personal protein requirements differ and relate to body stature and gender as well as the form of exercise and its intensity. There is a limit regarding the amount of protein the body can handle so, despite it being potentially helpful excess and inappropriate use of protein powder can be detrimental to bones, cause undesirable weight increase and gut and kidney problems.
A popular protein powder supplement is whey protein which is created from cow's milk during cheese production. Whey protein has the advantage of being easily digestible so is rapidly available for muscle building and repair. Post-exercise use covers the period when the body is most responsive to increased demands, stimulating muscle development accordingly. However, when used during exercise, whey protein inhibits the action of an enzyme which encourages constriction of blood vessels, enabling a better flow of nutrient containing blood to damaged muscle tissue.
Extensive research into the potential benefits of whey protein exists, including its potential to ward off cancer and heart disease. Rich in certain amino acids which provide muscle fuel and encourage the formation of other proteins, it may accelerate muscle recovery and development following exercise-induced stress. Whey protein, as with all supplements, should be used according to recommendations. When overused, particularly if combined with limited carbohydrate intake for a period of time, it causes the body to compensate by removing the nitrogen and converting the excess protein to carbohydrate. The result is a notable change in the body's natural biochemistry, a likely reduction in performance and the possible triggering of calcium release to neutralise the acidity caused leading to kidney stones and osteoporosis.
Muscle strength is key to good performance but so is the speed and efficiency with which muscles convert food energy to power. How the body meets demands relates to the urgency, intensity and duration of the exercise. Oxygen is needed to meet longer term demands but instant requirements don't allow time for sufficient oxygen to be available for these processes to work. Creatine phosphate provides an instant energy supply but only for a few seconds as muscle stores are extremely small. The role of creatine in energy provision has made creatine a valued supplement. Adding to the natural creatine levels using creatine supplements has been shown to improve high intensity athletic performance. Creatine is readily available in various forms and is often part of training schedules to increase muscle mass, with energy needed for weight-lifting coming in large part from creatine phosphate. Data suggest that short-term creatine use in conjunction with interval training (short bursts of high intensity activity alternating with recovery time) can enhance performance.
Long term use of creatine, unlike protein powder, is not recommended. Best practice is felt to be use for a period of two to three months followed by a gap of at least seven to fourteen days. This is to enable the body to maintain a proper response and to avoid any potential side-effects which, whilst rare, can occur.
Responsible use of casein protein powder, whey protein and creatine to achieve best performance is legitimate under current sporting rules. Incorrect use and particularly overuse is not only potentially dangerous but is likely to reduce performance, negating possible benefits.
Various protein supplements are available from gels to bars. Protein powder can conveniently be made into a 'milkshake' and drunk, possibly with the addition of vitamins and other supplements and flavourings.
Of those using protein powder, body builders is the group most likely to come to mind but it can also be of benefit in other sports. Personal protein requirements differ and relate to body stature and gender as well as the form of exercise and its intensity. There is a limit regarding the amount of protein the body can handle so, despite it being potentially helpful excess and inappropriate use of protein powder can be detrimental to bones, cause undesirable weight increase and gut and kidney problems.
A popular protein powder supplement is whey protein which is created from cow's milk during cheese production. Whey protein has the advantage of being easily digestible so is rapidly available for muscle building and repair. Post-exercise use covers the period when the body is most responsive to increased demands, stimulating muscle development accordingly. However, when used during exercise, whey protein inhibits the action of an enzyme which encourages constriction of blood vessels, enabling a better flow of nutrient containing blood to damaged muscle tissue.
Extensive research into the potential benefits of whey protein exists, including its potential to ward off cancer and heart disease. Rich in certain amino acids which provide muscle fuel and encourage the formation of other proteins, it may accelerate muscle recovery and development following exercise-induced stress. Whey protein, as with all supplements, should be used according to recommendations. When overused, particularly if combined with limited carbohydrate intake for a period of time, it causes the body to compensate by removing the nitrogen and converting the excess protein to carbohydrate. The result is a notable change in the body's natural biochemistry, a likely reduction in performance and the possible triggering of calcium release to neutralise the acidity caused leading to kidney stones and osteoporosis.
Muscle strength is key to good performance but so is the speed and efficiency with which muscles convert food energy to power. How the body meets demands relates to the urgency, intensity and duration of the exercise. Oxygen is needed to meet longer term demands but instant requirements don't allow time for sufficient oxygen to be available for these processes to work. Creatine phosphate provides an instant energy supply but only for a few seconds as muscle stores are extremely small. The role of creatine in energy provision has made creatine a valued supplement. Adding to the natural creatine levels using creatine supplements has been shown to improve high intensity athletic performance. Creatine is readily available in various forms and is often part of training schedules to increase muscle mass, with energy needed for weight-lifting coming in large part from creatine phosphate. Data suggest that short-term creatine use in conjunction with interval training (short bursts of high intensity activity alternating with recovery time) can enhance performance.
Long term use of creatine, unlike protein powder, is not recommended. Best practice is felt to be use for a period of two to three months followed by a gap of at least seven to fourteen days. This is to enable the body to maintain a proper response and to avoid any potential side-effects which, whilst rare, can occur.
Responsible use of casein protein powder, whey protein and creatine to achieve best performance is legitimate under current sporting rules. Incorrect use and particularly overuse is not only potentially dangerous but is likely to reduce performance, negating possible benefits.