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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

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.


  • 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.


  • 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.


  • 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
  • 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.
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