The word "Supplement" evokes varied reactions; most of them negative. Well, in simple words any product which seeks to supplement one's daily diet is/can be referred to as food supplement. In common parlance, it is sometimes called health supplement or dietary supplement.
Unfortunately there is lot of confusion among people regarding the use, effects and side effects of supplements. Most of this confusion is a result of ignorance. It is human nature to fear the unknown. Since knowledge about dietary supplements is limited to a handful, this resultant anxiety and fear around them is but natural.
The term "dietary supplement" has a very wide purview and to keep the discussion objective and concise, I will concentrate on common sports nutrition supplements, their usage, possible side effects if any, practicality and value for money.
1. Whey- Whey is the king of supplements; a potent, practical and almost indispensable tool for any athlete. Whey is protein, at its purest and best form. Egg is often referred to as the "perfect food" and is rated a perfect 100 as far as Biological Value of food is concerned. Surprisingly, by the same standards Whey has a biological value of 104; no mean feat!
Whey is a by-product or rather co-product obtained while manufacturing cheese. This raw product then undergoes a series of processing and filtration and we get commercially available whey supplements. Depending on the levels and process of filtration, we get mainly three forms of whey:
- Whey Concentrate
- Whey Isolate
- Hydrolyzed Whey
Whey concentrate is about 80% protein and contains small amounts of fat and lactose. Whey Isolates are purer forms of whey; in other words, they have undergone a series of filtration steps. Whey protein isolates (WPI) contain about 90% protein with negligible amount of fats and lactose. With recent advancements in technology, a new form of whey is available known as hydrolyzed whey. Hydrolyzed whey is basically a form of pre-digested whey or short peptide whey. It is absorbed faster than WPI's and is easier to absorb by the body. Among the three forms whey concentrates are the cheapest and hydrolyzed whey are the most expensive forms.
It would be fair to say that the majority of athletes all around the world today, use Whey protein to fulfill their protein requirements.
Whey protein is easily digestible. Its absorption rates are fast and thereby allows for faster and better muscle recovery and synthesis. It is rich in the Branched Chain Amino Acids, which are critical for muscle building. Whey protein is low n carbohydrates and fats and also an excellent immunity builder. No wonder whey protein has achieved such wide usage in the last decade.
Whey Protein is a must for any athletic diet; whether the goal is to lose fat, build muscle or enhance performance.
With developments in food science industry, whey protein isolates and hydrolyzed whey have gained prominence and popularity. During normal training periods,it is best to consume a blend-a mixture of whey concentrate,isolate and hydrolyzed whey. This ensures the optimum ingestion of aminos and can provide the best results. During dieting or in times of competition, the use of Whey Protein Isolates is recommended. Whey Protein Isolates are also feasible for lactose intolerant individuals.
Most advanced sports nutrition companies add enzymes like aminogen and papain in their products. This ensures better digestion and assimilation.
It would be fair to say that the majority of athletes all around the world today, use Whey protein to fulfill their protein requirements.
Whey protein is easily digestible. Its absorption rates are fast and thereby allows for faster and better muscle recovery and synthesis. It is rich in the Branched Chain Amino Acids, which are critical for muscle building. Whey protein is low n carbohydrates and fats and also an excellent immunity builder. No wonder whey protein has achieved such wide usage in the last decade.
Whey Protein is a must for any athletic diet; whether the goal is to lose fat, build muscle or enhance performance.
With developments in food science industry, whey protein isolates and hydrolyzed whey have gained prominence and popularity. During normal training periods,it is best to consume a blend-a mixture of whey concentrate,isolate and hydrolyzed whey. This ensures the optimum ingestion of aminos and can provide the best results. During dieting or in times of competition, the use of Whey Protein Isolates is recommended. Whey Protein Isolates are also feasible for lactose intolerant individuals.
Most advanced sports nutrition companies add enzymes like aminogen and papain in their products. This ensures better digestion and assimilation.
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