Supplements have become an important part of the regimen training many athletes around the world. In an era where competition is getting tighter, many athletes are looking for ways to improve their performance, both in competition and training. Supplements, either protein-based, vitamins, minerals, or amino acids, are often considered a means to an end. However, the precise understanding of the benefits and risk the use of supplements is crucial for athletes to make wise decisions.

One of the most common supplements used by athletes is the whey protein. This supplement serves to help the muscle recover after intensive training and increase the synthetic muscle protein. According to a study by Phillips and Van Loon (2011), enough protein intake after practice can accelerate the recovery process and help muscle growth. With protein supplements, athletes can easily meet their daily protein needs, especially for those who have trouble getting enough protein from food everyday. However, it's important to remember that supplements should not replace balanced diet.

Besides proteins, creatine supplements are also popular among athletes, especially those involved in sports power and explosives. Creatin serves to increase energy storage in the muscles, which in turn can increase endurance and strength during practice. Research shows that the use of creatine can increase significant performance in anaerobic and sprint (Creider et al., 2017) activity. However, the use of creatin must also be done with care, because overintake can cause side effects such as dehydration and digestive problems.

While supplements can provide certain benefits, they can also not escape the potential of risk. Many athletes may be tempted to use supplements without consulting with nutritionists or coaches, which can result in the consumption of unsafe or dangerous products. Moreover, it's important to select tested and quality supplements, because supplements are often filled with less transparent products about the uterus. In light of all these factors, it is highly recommended that athletes approach the wise and well-informed use of supplements, by prioritizing a healthy and balanced diet as the main foundation of their increased performance. (Maughan al, 2018).

Source: Phillips, S. M., & Van Loon, L. J. (2011). Dietary proteins for athletes: from requests to metabolic adaptation. Applied Physiology, Nutrition, and Metabolism, 36 (5), 647-663.