FAQs
What do multivitamins do for active adults?
Vitamins and minerals support overall health in numerous ways. Known collectively as micronutrients, they help your body break down and process the macronutrients protein, carbohydrates and fat. Vitamins and minerals also have an impact on your physical and mental performance. One example can be seen in potassium that assists with muscle contractions. You can see how active individuals have greater micronutrients needs than their less active counterparts.
Are fats important to sports performance?
There are different types of fats, some of which are vital to a number of metabolic functions. Essential fatty acids are called ‘essential’ because your body can’t produce them. They can only be taken in through diet. In addition to their roles in hair, skin and nail health, they assist with numerous metabolic functions and can be used to fuel extended endurance exercise as your body will burn fat in the absence of carbohydrates. Your body can also convert certain amino acids into energy, so it’s important for endurance athletes to protect their muscle tissue by supplementing with Branched Chain Amino Acid (BCAA) and/or protein supplements.
What role do carbohydrates play?
Where proteins provide muscle rebuilding support, carbohydrates provide energy to fuel training and competition. Your body’s preferred source of energy is a carbohydrate-replenished polysaccharide known as glycogen. Fast carbs are best for replenishing it after training or competing while fueling up for exercise is best handled with slow-burning carbs from whole grains or vegetables that can provide sustained energy.
Why are there so many types of protein supplements?
The successful application of sports nutrition is all about timing. You want to use a fast-acting whey protein before and/or after training, while a slowly digested casein protein is better suited to between meals and before bed use. Specialized proteins are formulated for lactose sensitive (egg) and vegetarian (soy) consumers, and there are protein blends made for performance as well as taste and convenience.
If a little protein is good, is more better?
Not necessarily. The general recommendation for protein intake for active individuals is one gram per pound of body weight. So if you weigh 68 kg (150 lbs) you should try to consume 150 grams of protein per day through whole foods and protein shakes. If your goal is to gain weight you might try for a greater amount, and if you’re trying to lose weight, it might be a little less. To determine the right amount for your needs, record everything you eat and drink in a journal and measure your progress week to week, month to month. Increase or decrease protein, cabs and exercise as necessary.