Some days are just harder than other days and a relatively easy session can prove to be as gruelling as a high intensity session. Here are some examples of nutritional supplements that will aid recovery after sessions or give you a little boost prior to exercise.
Whey Protein
Whey protein is the biggest commercialised supplement within sport. Whey protein is useful for increasing your protein intake without having a full meal. Protein shakes are ideal and convenient pre, during and post training as they provide the muscles with amino acids that help with muscle synthesis (repairing of muscles) (Tipton et al., 2007). However, do remember that they should never be used as an alternative to a meal.
Caffeine
Caffeine supplementation comes in various forms (drink, gel, tablet and gum) and is one of the most commonly consumed supplements in the world. Different forms of caffeine have different times of activation within the body, but the most common method in a drink/gel is best consumed usually 45-60 mins prior to exercise. Caffeine supplementation has been proven to enhance performance in resistance training by improving muscular endurance, max strength and power (Grgic, Mikulic, Schoenfeld, Bishop & Pedisic, 2018). It has also been shown to improve repeated sprint running performance (Carr et al., 2008).
Beta-alanine
Beta-alanine is a supplement that leads to more prolonged physiological improvements to exercise rather acute effects (like caffeine). Beta-alanine supplementation is needed to be taken daily for a minimum of 6-8 weeks to elicit enhancements in performance. Saunders, Sunderland, Harris and Sale (2012) found that 12-weeks of beta-alanine supplementation improved YoYo intermittent recovery test (2) scores; therefore, improving an individual’s ability to perform high intensity repeated sprints.
Cherry Juice
Cherry juice is a more recent supplement that is not as well-documented as the other supplements. It has been shown, however, to speed up the rate of recovery within muscles following prolonged bouts of repeated sprints in athletes (Bell, Stevenson, Davison & Howatson, 2016).
References:
Bell, P., Stevenson, E., Davison, G., & Howatson, G. (2016). The Effects of Montmorency Tart Cherry Concentrate Supplementation on Recovery Following Prolonged, Intermittent Exercise. Nutrients, 8(7), 441. doi: 10.3390/nu8070441
Carr, A., Dawson, B., Schneiker, K., Goodman, C., & Lay, B. (2008). Effect of caffeine supplementation on repeated sprint running performance. Journal of sports medicine and physical fitness, 48(4), 472.
Grgic, J., Mikulic, P., Schoenfeld, B., Bishop, D., & Pedisic, Z. (2018). The Influence of Caffeine Supplementation on Resistance Exercise: A Review. Sports Medicine, 49(1), 17-30. doi: 10.1007/s40279-018-0997-y
Saunders, B., Sunderland, C., Harris, R., & Sale, C. (2012). β-alanine supplementation improves YoYo intermittent recovery test performance. Journal Of The International Society Of Sports Nutrition, 9(1), 39. doi: 10.1186/1550-2783-9-39
Tipton, K., Elliott, T., Cree, M., Aarsland, A., Sanford, A., & Wolfe, R. (2007). Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. American Journal Of Physiology-Endocrinology And Metabolism, 292(1), E71-E76. doi: 10.1152/ajpendo.00166.2006 �
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