Sports nutrition
Encyclopedia
Sports nutrition is the study and practice of nutrition
and diet as it relates to athletic performance. It is concerned with the type and quantity of fluid and food taken by an athlete, and deals with nutrients such as vitamins, minerals, supplements and organic
substances such as carbohydrates, proteins and fats
. Although an important part of many sports training regimens, it is most commonly considered in strength sports (such as weight lifting and bodybuilding
) and endurance sports (for example cycling
, running
, swimming).
, the athletes had their own special regimen for great performance which included diet and nutrition. For example, Milo of Tweenies, the wrestler with legendary strength who won five successive Olympic Games from 532 to 516 B.C., ate “9 kilograms (19.8 lb) of meat, 9 kilograms (19.8 lb) of bread and 8.5 litres (18 US pt) of wine a day,” according to Athenaeus
and Pausanias
(Grandjean). Alcohol was commonly drunk as an ergogenic aid to increase performance in the Olympics through the early 1900s.
It is important for an athlete to maintain weight by increase muscle and decreasing fat. Weight gain places strain on cardiovascular and respiratory systems which slowing an athlete down and creating more stress on the body. While weight loss means that a person is not getting enough nutrients to sustain the body causing poor recovery and extreme fatigue. athlete does this by eating foods high in protein, complex carbohydrates and other micronutrients. Athletes need to stay away from junk foods that are low in nutrients and high in saturated fat and sugar. Most of all athletes should eat foods that have the most nutritional benefit for the amount of calories it is.
s because they are looking for the “magic ingredient” to increase performance. In the extreme case of performance-enhancing supplements, athletes (particularly bodybuilders) may choose to use illegal substances such as anabolic steroids, compounds which are related to the hormone testosterone, which can quickly build mass and strength, but have many adverse effects such as high blood pressure and negative gender specific effects. Blood doping, another illegal ergogenic, was discovered in the 1940s when it was used by World War II pilots.
Dietary protein
began to be consumed in the 1940s and muscle building results were found in resistance and strength training athletes. Protein intake is a part of the nutrient requirements for the regular athlete and is an important component of exercise training, because it can also aid in performance and recovery. Dietary protein intake for well-trained athletes should occur before, during and after physical activity as it is advantageous in gaining muscle mass and strength. However, if too much protein and amino acid supplements are consumed (especially by the Average Joe exerciser), it can be more harmful than beneficial; health risks include: “dehydration, gout, calcium loss, liver, and renal damage [and] gastrointestinal side effects include diarrhea, bloating, and water loss" (Lawerence). A bountiful protein diet must be paired with a healthy, well-rounded meal plan and regular resistance exercise. Yet, characteristics such as the type of exercise, intensity, duration, the carbohydrate values of diet, the individual's sex and age and also the amount of background training and training environment.
Creatine
may be helpful for well-trained athletes to increase exercise performance and strength in concordance with their dietary regimen. Also, the substance glutamine
, found in whey protein supplements, is the most abundant free amino acid found in the human body. For well-trained and well-nourished athletes it is considered that glutamine may have a possible role in stimulated anabolic processes such muscle glycogen and protein synthesis.
Other popular supplements studies done include androstenedione, chromium, and ephedra. The findings show that there are no substantial benefits from the extra intake of these supplements, yet higher health risks and costs.
High energy supplements have shown to increase the performance of physical activity. A study done at the University of Texas saw a 4.7% increase of performance in 83% of participants after drinking Red Bull Energy Drink which was more intense than the compared placebo. The energy drink most dominantly increased the epinephrine
and noreprinephrine (adrenaline and its precursor) levels and beta-endorphins in the blood than before consumption. Caffeine, carbohydrates and Vitamin B are factors that may have favored performance increase with no change in perceived exertion.
Caffeine
has been known since the 1900s and became popularly used since the 1970s when its power of masking fatigue became highly recognized. Similarly, the caffeine found in energy drinks shows an increased reaction performance and increased good feelings of energy, focus and alterness in quickness and reaction anaerobic power tests. In other words, consuming an energy drink with caffeine increases short time/rapid exercise performance (like short full-speed sprints and heavy power weight lifting.)
Post-exercise nutrition is just as important, if not more important than pre-exercise nutrition as it pertains to recovery. Traditionally, sports drinks such as Gatorade and Powerade, are consumed during and after exercise because they effectively rehydrate the body by refueling the body with minerals and electrolytes. Gatorade
was founded in the 1960s, when the University of Florida, Gainesville Gators improved their performance with “Gator Aid.” A drink was made of glucose and sucrose in water and helped the football players' performance. And by the 1970s, many other sports drinks of its kind had been manufactured. However, sports drinks lack protein.
New studies in 2008 have found milk
, especially skim milk and chocolate milk may be the new sports drink, as milk leads to protein the synthesis which boosts net muscle protein balance. Milk naturally contains many electrolytes, nutrients and other properties that help to make it a great post-exercise beverage.
When compared to plain water or sports drinks, research suggests that chocolate milk is more effective at replacing fluids lost as sweat and maintaining normal body fluid levels. Athletes drinking chocolate milk following exercise-induced dehydration had fluid levels about 2 percent higher (on initial body mass) than those using other post-exercise recovery beverages, allowing for prolonged performance, especially in repeated bouts of exercise or training.
nutritional approach is appropriate for their situation. Factors that may affect an athlete's nutritional needs include type of activity (aerobic vs. anaerobic), gender, weight, height, body mass index, workout or activity stage (pre-workout, intra-workout, recovery), and time of day (e.g. some nutrients are utilized by the body more effectively during sleep than while awake).
Most culprits that get in the way of performance are fatigue, injury and soreness. A proper diet will reduce these disturbances in performance. The key is to get a variety of food, to get all the macronutrients, vitamins, and minerals. According to Eblere's article (2008), it is optimal to choose raw, unprocessed foods such as oranges instead of orange juice. Eating foods that are natural means the athlete is getting the most nutritional value out of the food. When foods are processed it normally means that nutritional value is reduced.
, the process of glycolysis
breaks down the sugars from carbohydrates for energy without the use of oxygen. This type of exercise occurs in physical activity such as power sprints, strength resistances and quick explosive movement where the muscles are being used for power and speed, with short time energy use.
After this type of exercise, there is a need to refill glycogen
storage sites in the body (the long simple sugar chains in the body that store energy), although they are not likely fully depleted.
To compensate for this glycogen reduction, athletes will often take in a large amount of carbohydrates in the period immediately following exercise. Typically, high glycemic index carbohydrates are preferred for their ability to rapidly raise blood glucose levels. For the purpose of protein synthesis, protein or individual amino acids are ingested as well. Branched-chain amino acids are important since they are most responsible for protein synthesis.
According to Lemon et al. (1995) female endurance runners have the hardest time getting enough protein in their diet. Endurance athletes in general need more protein in their diet than the sedentary person. Research has shown that endurance athletes are recommended to have 1.2 to 1.4 g of protein per kg of body weight. The protein is used to maintain metabolism and some is used to repair of tissue. When the body has insufficient sources of protein, the body will take protein from the lean tissue, which is why there are many gaunt looking endurance runners. Protein deficiency can cause many problems such as early and extreme fatigue, particularly long recovery, and poor wound healing. It is important to get complete proteins such as meat, eggs, and soy, meaning it has all essential amino acids. Combining legumes with a whole grain will make a complete protein a popular example is rice and beans.
The following information on the types of carbohydrates comes from Spada’s research on endurance sports nutrition (2000). He advises carbohydrates to be unprocessed and/or whole grains for optimal performance while training. This is because these carbohydrates offer the most fuel, nutritional value, and satiety. Fruits and vegetables contribute important carbohydrate foundation for an athletes diet. They both provide vitamins and minerals that are lost through exercise and need to be replenished. Both fruits and vegetables improve healing, aid in recovery, and reduce risks of cancer, high blood pressure, and constipation. Vegetables offer a little more nutritional value than fruits for the amount of calories, therefore an athlete should strive to eat more vegetables than fruits. It is also important to look at the certain types of vegetables and fruits. Dark colored vegetables usually have more nutritional value than pale colored ones. A general rule is the darker the color the more nutrient dense it is. Like all foods, it is very important to have a variety. To get the most nutritional value out of fruits and vegetables it is important to eat them in their natural, unprocessed form with no other nutrient (sugar) added.
Often in the continuation of this anaerobic exercise, the product from this metabolic mechanism builds up in what is called lactic acid fermentation
. Lactate is produced more quickly than it is being removed and it serves to regenerate NAD+ to the cells where it's needed. During intense exercise when oxygen is not being used, a high amount of ATP is produced and pH levels fall causing acidosis
or more specifically lactic acidosis
. Lactic acid build up can be treated by staying well-hydrated throughout and especially after the workout, having good cool down routine and good post-workout stretching.
Intense activity creates massive wear and tear on the body. In order to repair, vitamin E and other antioxidants are needed to protect muscle damage. Oxidative damage and muscle tissue breakdown happens all the time in endurance running so athletes need to eat foods high in protein in order to repair these muscle tissues. It is important for female endurance runners to consume proper nutrients in their diet that will repair, fuel, and minimize fatigue and injury. To keep a female runner’s body performing at its best, ten nutrients need to be essential in diets.
Nutrition
Nutrition is the provision, to cells and organisms, of the materials necessary to support life. Many common health problems can be prevented or alleviated with a healthy diet....
and diet as it relates to athletic performance. It is concerned with the type and quantity of fluid and food taken by an athlete, and deals with nutrients such as vitamins, minerals, supplements and organic
Organic compound
An organic compound is any member of a large class of gaseous, liquid, or solid chemical compounds whose molecules contain carbon. For historical reasons discussed below, a few types of carbon-containing compounds such as carbides, carbonates, simple oxides of carbon, and cyanides, as well as the...
substances such as carbohydrates, proteins and fats
Fats
Fats may refer to:*Fat, a generic term for a class of lipids in biochemistry*Fats Domino, rock and roll pianist*Fats Waller, jazz pianist*Fats Navarro, jazz trumpeter*Singing Fats, master of ceremonies*Obesity...
. Although an important part of many sports training regimens, it is most commonly considered in strength sports (such as weight lifting and bodybuilding
Bodybuilding
Bodybuilding is a form of body modification involving intensive muscle hypertrophy. An individual who engages in this activity is referred to as a bodybuilder. In competitive and professional bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their...
) and endurance sports (for example cycling
Cycling
Cycling, also called bicycling or biking, is the use of bicycles for transport, recreation, or for sport. Persons engaged in cycling are cyclists or bicyclists...
, running
Running
Running is a means of terrestrial locomotion allowing humans and other animals to move rapidly on foot. It is simply defined in athletics terms as a gait in which at regular points during the running cycle both feet are off the ground...
, swimming).
Ancient
From the time when the ancient Greeks and Romans started the Olympic gamesOlympic Games
The Olympic Games is a major international event featuring summer and winter sports, in which thousands of athletes participate in a variety of competitions. The Olympic Games have come to be regarded as the world’s foremost sports competition where more than 200 nations participate...
, the athletes had their own special regimen for great performance which included diet and nutrition. For example, Milo of Tweenies, the wrestler with legendary strength who won five successive Olympic Games from 532 to 516 B.C., ate “9 kilograms (19.8 lb) of meat, 9 kilograms (19.8 lb) of bread and 8.5 litres (18 US pt) of wine a day,” according to Athenaeus
Athenaeus
Athenaeus , of Naucratis in Egypt, Greek rhetorician and grammarian, flourished about the end of the 2nd and beginning of the 3rd century AD...
and Pausanias
Pausanias (geographer)
Pausanias was a Greek traveler and geographer of the 2nd century AD, who lived in the times of Hadrian, Antoninus Pius and Marcus Aurelius. He is famous for his Description of Greece , a lengthy work that describes ancient Greece from firsthand observations, and is a crucial link between classical...
(Grandjean). Alcohol was commonly drunk as an ergogenic aid to increase performance in the Olympics through the early 1900s.
Modern
The view of sports nutrition today has much evolved from the ancient Olympic gladiators’ meal plan. Scientists are continually interested in learning more about this abiding subject. Research shows that the coupling of exercise and proper diet is what produces a healthy lifestyle that can maintain the “prevention/management of [chronic diseases such as] noninsulin-independent diabetes, hypertension, coronary heart disease, osteoporosis, obesity, mental health, colon cancers, stroke and back injury.” In 2008, US News reported that 65% of Americans exercised regularly by working out, playing sports, and/or other physical activities, thus the importance of proper nutrition is of great interest to athletes and exercisers for optimal performance and long term benefits. In addition to diet, social and cultural influences, lifestyle habits, motivation and training determine successful athletic performance (Maughan). However, states Maughan, “without proper nutrition, the full potential of the athlete will not be realized, because performance will not be at its peak, training levels may not be sustained, recovery from injury will be slower, and the athlete may become more susceptible to injury and infection.” Understanding sports nutrition leads to optimal athletic performance and lifetime health benefits and can thus be evaluated by the intake of certain nutrients and supplements when exercising, by learning the way the body utilizes these materials and how these practices complement future diet and exercise of the individual.Goals
Sports nutrition has many goals to enhance performance. First, it improves performance by improving body composition, which increases speed, quickness, mobility, and strength. Second, it will help the speed of recovery, which will in turn create more capacity for practicing and competition as the body is becoming more fit and adjusted to the coupling of the good nutrition incorporated into the workout regimen. Third, it will allow one to increase energy for both practice and competition, which will definitely help one's performance. A strategic diet will also increase immunity, allowing one to stay healthy and be able to continue and intensify practice and training. Most importantly, it will improve overall health as proper health is essential to all aspects of life.It is important for an athlete to maintain weight by increase muscle and decreasing fat. Weight gain places strain on cardiovascular and respiratory systems which slowing an athlete down and creating more stress on the body. While weight loss means that a person is not getting enough nutrients to sustain the body causing poor recovery and extreme fatigue. athlete does this by eating foods high in protein, complex carbohydrates and other micronutrients. Athletes need to stay away from junk foods that are low in nutrients and high in saturated fat and sugar. Most of all athletes should eat foods that have the most nutritional benefit for the amount of calories it is.
Supplements
Many athletes consider taking dietary supplementDietary supplement
A dietary supplement, also known as food supplement or nutritional supplement, is a preparation intended to supplement the diet and provide nutrients, such as vitamins, minerals, fiber, fatty acids, or amino acids, that may be missing or may not be consumed in sufficient quantities in a person's diet...
s because they are looking for the “magic ingredient” to increase performance. In the extreme case of performance-enhancing supplements, athletes (particularly bodybuilders) may choose to use illegal substances such as anabolic steroids, compounds which are related to the hormone testosterone, which can quickly build mass and strength, but have many adverse effects such as high blood pressure and negative gender specific effects. Blood doping, another illegal ergogenic, was discovered in the 1940s when it was used by World War II pilots.
Dietary protein
Protein
Proteins are biochemical compounds consisting of one or more polypeptides typically folded into a globular or fibrous form, facilitating a biological function. A polypeptide is a single linear polymer chain of amino acids bonded together by peptide bonds between the carboxyl and amino groups of...
began to be consumed in the 1940s and muscle building results were found in resistance and strength training athletes. Protein intake is a part of the nutrient requirements for the regular athlete and is an important component of exercise training, because it can also aid in performance and recovery. Dietary protein intake for well-trained athletes should occur before, during and after physical activity as it is advantageous in gaining muscle mass and strength. However, if too much protein and amino acid supplements are consumed (especially by the Average Joe exerciser), it can be more harmful than beneficial; health risks include: “dehydration, gout, calcium loss, liver, and renal damage [and] gastrointestinal side effects include diarrhea, bloating, and water loss" (Lawerence). A bountiful protein diet must be paired with a healthy, well-rounded meal plan and regular resistance exercise. Yet, characteristics such as the type of exercise, intensity, duration, the carbohydrate values of diet, the individual's sex and age and also the amount of background training and training environment.
Creatine
Creatine
Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of Adenosine triphosphate...
may be helpful for well-trained athletes to increase exercise performance and strength in concordance with their dietary regimen. Also, the substance glutamine
Glutamine
Glutamine is one of the 20 amino acids encoded by the standard genetic code. It is not recognized as an essential amino acid but may become conditionally essential in certain situations, including intensive athletic training or certain gastrointestinal disorders...
, found in whey protein supplements, is the most abundant free amino acid found in the human body. For well-trained and well-nourished athletes it is considered that glutamine may have a possible role in stimulated anabolic processes such muscle glycogen and protein synthesis.
Other popular supplements studies done include androstenedione, chromium, and ephedra. The findings show that there are no substantial benefits from the extra intake of these supplements, yet higher health risks and costs.
High energy supplements have shown to increase the performance of physical activity. A study done at the University of Texas saw a 4.7% increase of performance in 83% of participants after drinking Red Bull Energy Drink which was more intense than the compared placebo. The energy drink most dominantly increased the epinephrine
Epinephrine
Epinephrine is a hormone and a neurotransmitter. It increases heart rate, constricts blood vessels, dilates air passages and participates in the fight-or-flight response of the sympathetic nervous system. In chemical terms, adrenaline is one of a group of monoamines called the catecholamines...
and noreprinephrine (adrenaline and its precursor) levels and beta-endorphins in the blood than before consumption. Caffeine, carbohydrates and Vitamin B are factors that may have favored performance increase with no change in perceived exertion.
Caffeine
Caffeine
Caffeine is a bitter, white crystalline xanthine alkaloid that acts as a stimulant drug. Caffeine is found in varying quantities in the seeds, leaves, and fruit of some plants, where it acts as a natural pesticide that paralyzes and kills certain insects feeding on the plants...
has been known since the 1900s and became popularly used since the 1970s when its power of masking fatigue became highly recognized. Similarly, the caffeine found in energy drinks shows an increased reaction performance and increased good feelings of energy, focus and alterness in quickness and reaction anaerobic power tests. In other words, consuming an energy drink with caffeine increases short time/rapid exercise performance (like short full-speed sprints and heavy power weight lifting.)
Post-exercise nutrition is just as important, if not more important than pre-exercise nutrition as it pertains to recovery. Traditionally, sports drinks such as Gatorade and Powerade, are consumed during and after exercise because they effectively rehydrate the body by refueling the body with minerals and electrolytes. Gatorade
Gatorade
Gatorade is a brand of sports-themed food and beverage products, built around its signature product: a line of sports drinks. Gatorade is currently manufactured by PepsiCo, distributed in over 80 countries...
was founded in the 1960s, when the University of Florida, Gainesville Gators improved their performance with “Gator Aid.” A drink was made of glucose and sucrose in water and helped the football players' performance. And by the 1970s, many other sports drinks of its kind had been manufactured. However, sports drinks lack protein.
New studies in 2008 have found milk
Milk
Milk is a white liquid produced by the mammary glands of mammals. It is the primary source of nutrition for young mammals before they are able to digest other types of food. Early-lactation milk contains colostrum, which carries the mother's antibodies to the baby and can reduce the risk of many...
, especially skim milk and chocolate milk may be the new sports drink, as milk leads to protein the synthesis which boosts net muscle protein balance. Milk naturally contains many electrolytes, nutrients and other properties that help to make it a great post-exercise beverage.
When compared to plain water or sports drinks, research suggests that chocolate milk is more effective at replacing fluids lost as sweat and maintaining normal body fluid levels. Athletes drinking chocolate milk following exercise-induced dehydration had fluid levels about 2 percent higher (on initial body mass) than those using other post-exercise recovery beverages, allowing for prolonged performance, especially in repeated bouts of exercise or training.
Factors Influencing Nutritional Requirements
Differing conditions and objectives suggest the need for athletes to ensure that their sportsnutritional approach is appropriate for their situation. Factors that may affect an athlete's nutritional needs include type of activity (aerobic vs. anaerobic), gender, weight, height, body mass index, workout or activity stage (pre-workout, intra-workout, recovery), and time of day (e.g. some nutrients are utilized by the body more effectively during sleep than while awake).
Most culprits that get in the way of performance are fatigue, injury and soreness. A proper diet will reduce these disturbances in performance. The key is to get a variety of food, to get all the macronutrients, vitamins, and minerals. According to Eblere's article (2008), it is optimal to choose raw, unprocessed foods such as oranges instead of orange juice. Eating foods that are natural means the athlete is getting the most nutritional value out of the food. When foods are processed it normally means that nutritional value is reduced.
Anaerobic Exercise
During anaerobic exerciseAnaerobic exercise
Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass...
, the process of glycolysis
Glycolysis
Glycolysis is the metabolic pathway that converts glucose C6H12O6, into pyruvate, CH3COCOO− + H+...
breaks down the sugars from carbohydrates for energy without the use of oxygen. This type of exercise occurs in physical activity such as power sprints, strength resistances and quick explosive movement where the muscles are being used for power and speed, with short time energy use.
After this type of exercise, there is a need to refill glycogen
Glycogen
Glycogen is a molecule that serves as the secondary long-term energy storage in animal and fungal cells, with the primary energy stores being held in adipose tissue...
storage sites in the body (the long simple sugar chains in the body that store energy), although they are not likely fully depleted.
To compensate for this glycogen reduction, athletes will often take in a large amount of carbohydrates in the period immediately following exercise. Typically, high glycemic index carbohydrates are preferred for their ability to rapidly raise blood glucose levels. For the purpose of protein synthesis, protein or individual amino acids are ingested as well. Branched-chain amino acids are important since they are most responsible for protein synthesis.
According to Lemon et al. (1995) female endurance runners have the hardest time getting enough protein in their diet. Endurance athletes in general need more protein in their diet than the sedentary person. Research has shown that endurance athletes are recommended to have 1.2 to 1.4 g of protein per kg of body weight. The protein is used to maintain metabolism and some is used to repair of tissue. When the body has insufficient sources of protein, the body will take protein from the lean tissue, which is why there are many gaunt looking endurance runners. Protein deficiency can cause many problems such as early and extreme fatigue, particularly long recovery, and poor wound healing. It is important to get complete proteins such as meat, eggs, and soy, meaning it has all essential amino acids. Combining legumes with a whole grain will make a complete protein a popular example is rice and beans.
The following information on the types of carbohydrates comes from Spada’s research on endurance sports nutrition (2000). He advises carbohydrates to be unprocessed and/or whole grains for optimal performance while training. This is because these carbohydrates offer the most fuel, nutritional value, and satiety. Fruits and vegetables contribute important carbohydrate foundation for an athletes diet. They both provide vitamins and minerals that are lost through exercise and need to be replenished. Both fruits and vegetables improve healing, aid in recovery, and reduce risks of cancer, high blood pressure, and constipation. Vegetables offer a little more nutritional value than fruits for the amount of calories, therefore an athlete should strive to eat more vegetables than fruits. It is also important to look at the certain types of vegetables and fruits. Dark colored vegetables usually have more nutritional value than pale colored ones. A general rule is the darker the color the more nutrient dense it is. Like all foods, it is very important to have a variety. To get the most nutritional value out of fruits and vegetables it is important to eat them in their natural, unprocessed form with no other nutrient (sugar) added.
Often in the continuation of this anaerobic exercise, the product from this metabolic mechanism builds up in what is called lactic acid fermentation
Lactic acid fermentation
Lactic acid fermentation is a biological process by which sugars such as glucose, fructose, and sucrose, are converted into cellular energy and the metabolic byproduct lactate. It is an anaerobic fermentation reaction that occurs in some bacteria and animal cells, such as muscle cells, in the...
. Lactate is produced more quickly than it is being removed and it serves to regenerate NAD+ to the cells where it's needed. During intense exercise when oxygen is not being used, a high amount of ATP is produced and pH levels fall causing acidosis
Acidosis
Acidosis is an increased acidity in the blood and other body tissue . If not further qualified, it usually refers to acidity of the blood plasma....
or more specifically lactic acidosis
Lactic acidosis
Lactic acidosis is a physiological condition characterized by low pH in body tissues and blood accompanied by the buildup of lactate especially D-lactate, and is considered a distinct form of metabolic acidosis. The condition typically occurs when cells receive too little oxygen , for example...
. Lactic acid build up can be treated by staying well-hydrated throughout and especially after the workout, having good cool down routine and good post-workout stretching.
Intense activity creates massive wear and tear on the body. In order to repair, vitamin E and other antioxidants are needed to protect muscle damage. Oxidative damage and muscle tissue breakdown happens all the time in endurance running so athletes need to eat foods high in protein in order to repair these muscle tissues. It is important for female endurance runners to consume proper nutrients in their diet that will repair, fuel, and minimize fatigue and injury. To keep a female runner’s body performing at its best, ten nutrients need to be essential in diets.
See also
:Category:Dietary supplements- Energy barEnergy barEnergy bars are supplemental bars containing cereals and other high energy foods targeted at people that require quick energy but do not have time for a meal...
- ProteinProteinProteins are biochemical compounds consisting of one or more polypeptides typically folded into a globular or fibrous form, facilitating a biological function. A polypeptide is a single linear polymer chain of amino acids bonded together by peptide bonds between the carboxyl and amino groups of...
- Sports drinkSports drinkA sports drink beverage is designed to help athletes rehydrate when fluids are depleted after training or competition. Electrolyte replacement promotes proper rehydration, which is important in delaying the onset of fatigue during exercise...
- MultivitaminMultivitaminA multivitamin is a preparation intended to supplement a human diet with vitamins, dietary minerals, and other nutritional elements. Such preparations are available in the form of tablets, capsules, pastilles, powders, liquids, and injectable formulations...
- BodybuildingBodybuildingBodybuilding is a form of body modification involving intensive muscle hypertrophy. An individual who engages in this activity is referred to as a bodybuilder. In competitive and professional bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their...
- Bodybuilding supplements
- Sports nutritionistNutritionistA nutritionist is a person who advises on matters of food and nutrition impacts on health. Different professional terms are used in different countries, employment settings and contexts — some examples include: nutrition scientist, public health nutritionist, dietitian-nutritionist, clinical...