Sports supplementation, when properly guided, can enhance athletic performance, speed up muscle recovery, and aid in body composition. Numerous scientific studies support the use of supplements such as creatine, whey protein, caffeine, BCAAs, omega-3, and beta-alanine. Below, we present the best practices for consuming these supplements based on academic evidence.
🥤 1. Whey Protein
What it is: High biological value protein derived from milk whey, rich in essential amino acids.
How and when to take it:
- Consume 20 to 30 g of whey protein immediately after training to optimize protein synthesis and muscle recovery.
- Distribute protein intake throughout the day, every 3 to 4 hours, to maintain constant protein synthesis.
Tip: In calorie-restricted diets or in cases of low appetite, whey protein can be a practical alternative to meet daily protein needs.
⚡ 2. Creatine
What it is: A substance naturally present in muscles, essential for energy production in high-intensity, short-duration activities.
How and when to take it:
- Loading phase: 0.3 g/kg/day for 5 to 7 days, divided into 3 to 4 daily doses.
- Maintenance phase: 3 to 5 g/day indefinitely.
- Taking it with carbohydrates may increase muscle creatine retention.
Tip: Creatine is safe for long-term use in healthy individuals and may be beneficial in injury prevention and cognitive function improvement.
☕ 3. Caffeine
What it is: A natural stimulant found in coffee, tea, and supplements, known to enhance physical and mental performance.
How and when to take it:
- Recommended dose: 3 to 6 mg/kg of body weight, 30 to 60 minutes before exercise.
Tip: Caffeine may improve endurance, increase focus, and reduce perceived effort during exercise.
🧬 4. BCAAs (Branched-Chain Amino Acids)
What they are: Leucine, isoleucine, and valine, essential amino acids that play a role in protein synthesis and muscle recovery.
How and when to take it:
- Recommended dose: 5 to 10 g before or during training.
Tip: BCAAs can be especially useful during prolonged or intense workouts, helping to reduce muscle breakdown.
🧠 5. Omega-3
What it is: Essential fatty acids with anti-inflammatory properties, found in fish and some plant sources.
How and when to take it:
- Recommended dose: 1.1 to 1.6 g/day of combined EPA and DHA.
- Preferably take before meals for better absorption.
Tip: Omega-3 may help reduce delayed onset muscle soreness (DOMS) and support post-exercise recovery.
🧪 6. Beta-Alanine
What it is: An amino acid that increases muscle carnosine levels, helping buffer lactic acid and delay fatigue.
How and when to take it:
- Recommended dose: 0.8 to 1.6 g every 3 to 4 hours, totaling 4 to 6 g/day for a period of 4 to 12 weeks.
Tip: Continuous supplementation is necessary to elevate muscle carnosine levels; effects are more pronounced in high-intensity, short-duration exercises.
⚠️ Final Considerations
- Individualization: Supplementation should be tailored to individual needs, considering factors such as type of physical activity, training intensity, diet, and personal goals.
- Safety: Always consult a health professional or nutritionist before starting any supplementation, especially if there are pre-existing health conditions.
- Quality: Choose supplements from reliable brands that offer quality and purity certifications.
When used consciously and based on scientific evidence, supplementation can be a powerful ally in the pursuit of better performance and health in sports.
