Sports Supplement

Types of Supplement

• Protein Supplement
• MultiVitamins & Minerals
• Branched Chain Amino Acid
• Dextros
• Green Supplements
• Fish Oil
• Creatine
• Alpha GPC
• Water Fluids
• Iron
• Citrulline Malate
• Beta Alanine
• Vitamin D & Calcium
• Glutamine

why do we require supplements

• Prepare
• Perform
• Refuel
• Rehydrate
• Repair
• Food at times do not provide supplements enough
• Imbalance 
• Adultered

protein requirement

• 1.0 to 1.4 gram of protien per kg of the body weight.
• Eating protein rich diet within 2 hours of working enhances muscle repair and growth
• Protein intake varies as per age, gender, body weight and activity type

• Above 2 gram of protein per kg of body weight is not recommended.
• Whey Protein

concentrate vs isolate

• Extraction process in which protein content is increased up to 75%.
• The remaining part is fats and carbohydrates.
• We get protein concentrate.
• Further remaining other components to make it 95% protein makes it
  isolate

types of proteins

• Whey Protein: Very good, easy to make & consume, can be taken both
  before & after workout.
• Casein Protien: Slow in digestion. Should be taken before sleep. Not
  good for post-workout supplement.
• Egg Protein: Make from true egg. Rich in vitamins & minerals.
• Soy Protein: Not trust worthy these days due to the genetically
  modified products, but plant protein. Have essential amino acids.
• Rice Proteins: Proteins, carbohydrates, vitamin B, fibre – so brown
  rice is good.
• More types but note important.

Multi-vitamins and minerals

• Calcium
• Iron
• Zinc
• Magnesium
• Selenium
• Antioxidants like Vit. C & E
• B complex
• Beta Carotine
• Vit. D

uses of multi vitamin & minerals

• Calcium: Growth maintenance and repair of bones. Nerve contraction, Nerve
  conduction & bloodclottting
• Iron: Endurance, better oxygen carrying, reduces tiredeness.
• Zinc: Growth & repair muscle tissues, improve immune system.
• Magnesium: Digest Carbohydrates, proteins & fats. Regulates neuromuscular,
  cardio vascular, & othercirculatory system functions.
• B complex: Required to produce red blood cells,tissue repair & maintainence.
• Vit D: Required to absorb calcium. Increase bone strength. Reduce inflammation
  & immune functions.
• AntiOxidants: Vit C & E, Beta Carotene & Selenium. Help remove waste from cells.
  Reduce muscle soreness & inflammation.

Beta-Alanine

• Boost production of carnosine.
• It avoid acidic during exercise.
• Hence less fatigue, less damage and quick response.

Fish oil

• Omega 3 is a fatty acid not produced by
  human body.
• Improve Strength.
• Physical Performance.
• Reduce muscle damage.
• Delay muscle soreness.
• Improve lung & heart functioning.
• Help Protein Synthesis.
• 500 mg to 1000 mg per day in capsule.

dextrose drinks

• Help increase energy level.
• Quick Absorption.
• Enhance Sports Performance.
• Recommended post workout.Quick digesting sugar, so increase blood
  glucose level quickly.
• Helps faster nutrients.
• It is safe. Add into shake post workout

alpha gpc

• Growth Hormone Simulator.
• Help Develop Muscles.
• Increases Bone Density.
• Increases Athletic Performance in longer run.

Creatine

• Only used to increase sudden burst of activities.
• May help muscle mass in few people.
• I do not recommend.
• Can harm kidney liver and heart function,
  if taken for long time and high doses.

L-Glutamine

• Released in blood at the time of stress from muscles.
• As Immune response for trauma, burns, starvation, prolonged exertion.
• If less level in body, one may fall sick as it surpresses immune system till
  levels reach normal level.
• Food like meat, milk, fish, cheese etc help.
• Uncooked plants such as beans, cabbage, beets etc. Cooking destroys
  glutamine.
• Supplement required to stop muscle breakdown & boost immune system.
• May interfere with other medication.
• Help absorb protein and increase athletic performances especially
  endurances events

Branched Chain of amino acids

• Three Amino Acids: Leucine, Isoleucine, Valine.
• Promote muscle protein synthesis and increase muscle growth.
• Prevent fatigue initially.
• Leucine help protein synthesis.
• Isoleucine help cells develop energy bank.
• Valine Develops muscle overall performance.
• Available in several ratios 2:1:1, 4:1:1, 8:1:1, 12:1:1.
• Do not take before 16 years of age.
• Present in foods like meat and egg etc.
• BCAA and Whey a good
  food combination.
• Recommended ratio 2:1:1.

green powder supplements

• Mixture of fruit powder, vegetables, cereals, digestive enzymes, probiotics.
• Detoxify.
• Boosts immune system.
• Type requirement: athletic green.

Balanced supplement power package

• WHEY protein in grams equal to atleast 50-60% of body weight.
• Take a WHEY protein which has BCAA in it. Or take BCAA 2:1:1
  maximum 5 grams a day.
• Iron supplement specially if haemoglobin is less than 11.5.
• Calcium & Vit D3 supplement 1000mg a day.
• Fish oil 500mg to 1000mg a day.
• Any multivitamin & mineral supplement.
• 1 tablet of Vit B complex.
• Dextrose drinks after workout.
• Beta alanine 2 to 5 grams a day.
• Alpa GPC 1000mg to 1500 mg per day.
• No creatine.

green powder supplements

• Buy Gatorade or similar.
• Mix with ORS powder & glucose.
• Make a good taste water solution in 1 litre of water.
• Consume before during & after workout.

what is necessary

• Everything said is not compulsory.
• These things are not magical.
• Nothing can replace hard work & discipline in practice.
• Take only if they suits you.
• Do not take anything without medical advice.
  Speak to your Doctor before you take anything.