To know what supplements do college athletes take….Read on this article…!
College athletics is taken with utmost seriousness in the United States. It is a highly competitive field and has the most interesting and thrilling competitions showcased to audiences across the nation. Governing bodies like the NCAA and the NAIA regulate sports/athletics in colleges across the US and want students to put on the best fight possible right there on the field. To enhance their performance, it is necessary for college athletes to get proper nutrition from their diets and also by taking supplements to keep their bodies fit and in perfect shape and form for their sporting endeavors.
Supplements taken by College Athletes
There are a plethora of supplements available in drugstores (pharmacies) across the US that can help college athletes improve their nutrition, especially those vital nutrients that they might lack or be deficient in that are crucial for their performance in sports. Given below are some such supplements that can make up for their deficiency in a vitamin/nutrient:
Vitamin B
The family of B Vitamins is very important, especially for female athletes as it is advised by doctors and nutritionists that athletic and active women need to obtain proper nourishment of B Vitamins for increasing their metabolism and optimal functioning of their bodies.
Important B vitamins (especially for female athletes) are:
- Vitamin B12
- Vitamin B6
- Niacin
A deficiency in B vitamins leads to fatigue in people, this is certainly bad for athletes who need to have high energy levels for peak performance, and therefore they need to consume vitamin B regularly.
Vitamin B supplements are therefore important for athletes, especially females. Vitamin B is usually found in adequate amounts in meat.
Calcium
Being a popular nutrient, calcium is no stranger to the world of athletics as it has long been pivotal in the process of bone-strengthening, muscles, and ligaments.
Calcium is found in abundance in a plethora of edible items such as fish (salmon in particular), milk products, and dark green vegetables.
It is very important for athletes to take calcium supplements as it is one of the fundamental nutrients if they want to perform well or if they’re deficient in the same. There are multiple calcium supplements available in the market.
Creatine
Creatine is the holy grail of all sports supplements and it heads the market in the same department too.
Creatine consumption leads to a boost in:
- Strength, muscle output, speed, and mass.
Creatine also boasts of being the safest and most efficient supplement of all time, beating its competitors by a huge margin after multiple studies were published proving its efficacy.
Natural sources of creatine include fish (salmon), beef, and pork.
Beta-Alanine
Beta-Alanine is a naturally occurring beta-amino acid in which the amino group is connected to the beta carbon rather than the more common alpha carbon for alanine. Reports show beta alanine can boost and enhance performance of athletes who take part in sports regularly. Beta-alanine is also used to improve athletic performance and physical performance in elderly people. It’s also used to treat menopause symptoms, age-related muscle loss (sarcopenia), and a variety of other ailments.
Chicken, turkey, beef, pork, and salmon are some natural sources of beta-alanine if you do not want to use supplements.
Amino acids with branches
Branched-chain amino acids, often known as BCAAs, can assist athletes to get all of the necessary amino acids they need if they’re on a specific diet or don’t get enough from whole foods. BCAAs can be used as an energy source, which may aid athletes in conserving muscle tissue and increasing physical endurance.
Natural sources of BCAAs are chicken, fish, eggs, and pork.
Omega 3 acids
Omega-3 fatty acids reduce joint discomfort and tenderness linked with arthritis by lowering inflammation. They facilitate in the maintenance of arterial smooth lining, allowing the transport of oxygenated blood into muscles where it is needed the most in athletes. This is extremely important for athletes as inflammation is a common happening for all athletes, it is something that can bother athletes very often on a weekly basis.
Fish, nuts, and seeds are some sources of omega-3 acids.
HMB
This supplement helps to build muscle and restricts the breakage of muscle After the body breaks down leucine, HMB (beta-hydroxy beta methyl butyrate) is released into the bloodstream at modest levels.
Leucine is present in eggs, fish, and soy.
HMB supplements can benefit athletes in several ways:
- Strengthen your body.
- Prevent muscular deterioration.
- Improve your body composition.
Sodium Bicarbonate
Sodium bicarbonate, also known as baking soda, is used for a variety of purposes, including neutralization. By buffering lactic acid buildup, which has been linked to muscle discomfort and exhaustion, it may help delay weariness, improve stamina, and increase energy production as a supplement. This product comes as a tablet, powder, or capsule.
When consumed in lower amounts, sodium bicarbonate is considered benign.
According to research, this supplement can help people who do HIIT.
Iron
Iron supplements, often known as iron salts or iron pills, are a type of iron supplement that is used to control and prevent iron deficiency, such as anemia. They are only indicated for prophylaxis in those who have poor absorbance, severe menstrual cycles, childbirth, hemodialysis, or a minimal iron diet.
Natural sources of iron are fish, nuts and dried fruits.
Ashwagandha
Ashwagandha is a harmless herb that is gaining popularity in the United States due to its ability to reduce stress and anxiety. The herb is a key part of Ayurveda, India’s traditional medical system, and is used to cure a variety of ailments including rheumatism and sleeplessness.
Ashwagandha is a popular medicinal plant in India that has a multitude of benefits. One of them is increased muscle strength and resistance capability.
Conclusion
Most sportsmen, at all levels of the game, place a strong focus on the usage of dietary supplements, yet supplements can only play a minor impact in overall athletic performance. Nutrition has a modest impact on performance when compared to other elements like skill, practice, tactics, and enthusiasm, and supplements should only be used as a last resort. Individuals and groups are often evenly balanced in sporting tournaments; one-sided competition provides minimal satisfaction to both participants and viewers. As a result, competitors are eager to get any advantage they can.
Frequently asked questions (FAQs)
- Are supplements allowed by the NCAA and the NAIA?
Most on-the-counter supplements are not illegal according to the NCAA and the NAIA and are safe to consume.
- Is it better to gain these nutrients from natural sources like food?
Athletes require to cure their deficiency in a short period of time and this means they need immediate supply, as consuming huge amounts of food to gain is impractical, athletes need to consume supplements to make up. Natural sources are obviously slightly healthier, but supplements are great too!