Athlete supplements consist of various supplements with many varieties. Athlete supplements, which have a wide range from protein powder to creatine and ZMA, are preferred according to various needs. You can create a healthy sports and nutrition plan by having an idea about various supplements that have many functions such as increasing training performance, healthy weight gain, supporting muscle development. Here is everything you need to know about athlete supplements!

Most Commonly Used Supplement Types

Although there are many supplements produced and used for many purposes on the market, the most popular of these products are the ones that stand out with their frequent use. Although many supplement products, especially protein powder, creatine, EAA and BCAA, post-workout and pre-workout supplements, are quite popular, it is very important for your health to be informed about all these supplement products before using them and to use them consciously. Before using any supplement, determining your goal correctly and knowing the correct way to use them will significantly increase the efficiency of the products. Incorrectly used supplements and sports nutrition are often ineffective.

What is Protein Powder?

Protein powder is one of the most frequently preferred supplements by athletes. It is one of the most frequently preferred products with its muscle growth, post-workout recovery and high protein quality. Protein powder, commonly known as whey protein powder or whey protein, provides benefits such as high essential amino acid content and ease of use. It is usually sold as a flavored powder added to shakes, meal alternatives and protein bars.

What are the Benefits of Protein Powder?

• The primary functions of protein powder include increasing muscle protein synthesis and supporting muscle growth.
• With its high thermic effect, protein powder helps you maintain your weight and stay in shape. Since it increases muscle mass, it provides healthy weight gain or weight maintenance when supported by a proper diet and exercise.
• Since protein is the component that forms the structure of cells, it supports the creation of a strong muscle structure in your body. It supports the rapid recovery of muscle areas damaged during sports.
• It is known that protein can help with weight loss because it is the most satiating macronutrient . It can be said that protein helps with weight loss by speeding up metabolism and reducing appetite. In other words, whey protein consumption can help increase fat loss while preserving lean muscle mass.

How to Use Protein Powder?

The right choice of protein powder and the right use of protein powder may vary from person to person, depending on the goal and need. In muscle development, fitness and similar high-intensity sports, the recommended consumption is 1.5-2 grams of animal protein per kilogram. You can complete the remaining amount according to your daily protein consumption by using protein powder. The amount here may vary depending on the amount of protein you take in your daily diet, your lifestyle and various other factors. Protein powder, which is usually mixed with water or milk and consumed in shake format, can also be consumed by adding it to oatmeal, smoothies, or other products you consume. If you are wondering when to drink protein powder, it can be consumed at every meal and snack, especially immediately after training.

Does Protein Powder Damage the Liver?

It is often wondered whether protein powder harms the body, especially the liver. However, since protein powder is a product obtained from dairy products, it is considered harmless. There is no scientific data that protein powder consumption has a negative effect on the liver and kidneys. The biggest enemies of the liver are alcohol, sugar and low-quality oils.

What is Creatine? What is Creatine Used For?

Creatine, one of the most popular sports nutrition, is a product that increases physical performance by increasing creatine phosphate stores in the body. It is a nitrogenous organic acid that is vital for providing energy to muscles and all cells by ensuring the rapid recycling of adenosine triphosphate (ATP), a cellular fuel. While the human body can synthesize about half of its daily creatine needs (from glycine arginine and methionine), the rest must be obtained through food and/or supplements.

Creatine is a frequently preferred product because it increases physical performance by increasing creatine phosphate stores in the body. Creatine is an amino acid that is naturally produced by your body and can also be obtained from animal products through nutrition.

The primary purpose of using creatine is to support muscle growth, strengthening, and improving workout performance. However, in addition to these functions, it is also supported by research that it provides benefits in areas such as healthy aging and brain health .

What are the Types of Creatine?

The most common forms of creatine are Creatine Monohydrate , Creatine Hydrochloride ( Creatine HCL ), and Creatine Monohydrate, branded as Creapure .

• Creatine Monohydrate is the most widely used and cheapest form of creatine.
• Creatine Hydrochloride; It is a form of creatine that provides 70% more absorption than regular creatine. Providing more absorption than creatine monohydrate means that more creatine is delivered to your cells. Creatine Hydrochloride is a creatine with a much higher solubility than 200 mesh Creatine Monohydrate. It prevents common side effects such as bloating, cramping and water retention.
• Creapure is a brand of creatine in the form of Creatine monohydrate. Creapure is 200 mesh Creatine Monohydrate.

How to Use Creatine? What is Creatine Loading?

The most common form of creatine use is known as creatine loading. However, there is no need to load creatine. Studies have not shown a significant difference in the time it takes for creatine phosphate stores in the muscles to reach saturation between creatine loading and normal use.

The main purpose of using creatine is to provide the highest absorption and saturation of creatine phosphate in the muscles. The recommended consumption amount for this is between 3-5 grams twice a day. The effects of creatine begin to be observed after 4-6 weeks of regular daily use, when the muscles reach saturation.

Is Creatine Harmful?

Creatine is a safe and well-studied supplement. Studies on various people have shown that taking creatine supplements in doses of up to 4-20 grams per day for 10 months to 5 years does not have any harmful effects on health. Many scientific studies conducted by the International Society of Sports Nutrition have shown that creatine supplements do not harm health and on the contrary have therapeutic benefits in a wide range of ages. It is reported that it is not only safe, but also has a range of therapeutic benefits from infants to the elderly, in healthy and diseased conditions. There is no scientific evidence that short- or long-term use of creatine monohydrate (up to 30 grams per day for 5 years) has any harmful effects on healthy individuals or those who may benefit from creatine supplements.

What are BCAA and EAA?

Amino acids, called the building blocks of proteins, are compounds that play many critical roles in your body. They are categorized as essential, conditionally essential, or non-essential depending on various factors. EAA stands for essential amino acids, and EAA supplements are preferred for amino acids that are not produced in the body and must be taken from outside.

BCAAs, or branched-chain amino acids, are a group of three essential amino acids: leucine, isoleucine, and valine. BCAA supplements are often consumed to increase muscle growth and improve exercise performance. They can also help with weight loss and reduce fatigue during and after exercise.

What are the benefits of EAA? How to take EAA supplements?

Taking EAA supplements of certain essential amino acids may help improve mood, support exercise performance and recovery, and aid in post-surgical recovery. In general, essential amino acid supplements are effective in areas such as muscle and tissue building and repair, energy production, immune function, and nutrient absorption.

Essential Amino Acids fuel muscle protein synthesis (MPS) and research has shown that taking EAA supplements before your workout can improve your Anabolic Response to Exercise, also known as Anabolic Response. Taking EAA before, during or after your workout can cause an increase in protein synthesis, which can create a positive protein balance and result in an (anabolic) state that allows you to recover more easily and build muscle. In short, Essential Amino Acids are essential for muscle protein synthesis.

What are the Benefits of BCAA? How to Use BCAA?

Your body can use BCAAs to build muscle protein and produce energy. BCAA benefits also include a fatigue-reducing effect on your brain. Studies show that BCAAs can increase muscle growth, reduce post-workout pain and fatigue called DOMS (Delayed Onset Muscular Soreness), prevent muscle loss, and support liver health. BCAAs are also found in a variety of food sources, including meat, eggs, and dairy products. BCAAs sold in powder form and BCAAs found in foods are the same substance. The only difference is that they are produced by fermentation and are not in a protein chain like foods. This type of BCAA, called free form, does not require digestion like BCAAs in foods; much higher amounts provide much faster absorption with the right timing. BCAAs, like all free form amino acids, should be consumed before other foods.

Benefits of BCAAs:

1. Increases Muscle Growth: BCAA leucine activates the mTOR pathway, which stimulates muscle protein synthesis, the process of building muscle in the body. In one study , people who consumed a drink containing 5.6 grams (g) of BCAA after resistance training (fitness/bodybuilding, etc.) had a 22% greater increase in muscle protein synthesis compared to those who consumed a placebo drink. However, this increase in muscle protein synthesis was approximately 50% less than that observed in other studies where people consumed a whey protein shake containing a similar amount of BCAA.
2. Reduces Muscle Soreness: Some studies show that BCAAs may help reduce muscle soreness after exercise. Some studies have shown that consuming BCAAs reduces muscle damage, also known as DOMS (Delayed Onset Muscular Soreness), which occurs 1-2 days after exercise and lasts up to 72 hours, which may help reduce the length and severity of DOMS. BCAAs are known to reduce protein breakdown during exercise and reduce creatine kinase levels, an indicator of muscle damage . Therefore, supplementing with BCAAs, especially before exercise, can speed up recovery time.
3. Reduces Exercise Fatigue: BCAAs may help reduce muscle soreness from exercise, as well as help reduce fatigue from exercise. Studies have shown that people who take BCAA supplements experience reduced fatigue, leading to improved athletic performance.
4. Helps Prevent Muscle Loss: Muscle proteins are constantly being broken down, rebuilt, and synthesized. The balance between muscle protein breakdown and synthesis determines the amount of protein in the muscle. In other words, net protein balance is defined as the difference between skeletal muscle protein synthesis (MPS) and breakdown (MPB). Therefore, a significant increase in MPS (anabolism) and/or decrease in MPB (catabolism) can result in the accumulation of skeletal muscle proteins, which will keep the net protein balance positive. In humans, BCAAs make up 40% to 45% of the total amino acids your body needs . Therefore, during muscle loss, supplementation of BCAAs and other EAAs (essential amino acids) is important to stop or slow the progression of muscle atrophy.

What Are Post Workout and Pre Workout Supplements?

Post-workout supplements are a set of supplements that should be taken to help muscles recover after exercise and start muscle protein synthesis. Clinically proven amino acids such as EAA, BCAA, glutamine, arginine, tyrosine form the basis of post-workout products.

Pre-workout supplements are a nitric oxide product that is taken before training and whose primary goal is to provide vasodilation known as the pump effect. In addition to nitric oxide content such as citrulline and arginine, it is supported by amino acids, extracts and nootropics such as caffeine, tyrosine, taurine, theanine, choline to provide benefits such as energy and concentration.

What is Carbohydrate Powder?

Carbohydrate powder is a supplement that is generally preferred by athletes who have difficulty gaining weight and want to gain weight healthily. The most important feature of this supplement, which is drunk as a shake and contains high carbohydrates, is that it is practical. Carbohydrates and proteins contain 4 calories per gram and all carbohydrate products provide similar calories. The source of the carbohydrate and protein in its content determines the quality of the carbohydrate powder. When using carbohydrate powder, it is necessary to be careful to take 500 calories more than your daily calorie needs. In order to gain weight without increasing the fat rate, it is absolutely necessary to consume less than 1.5 grams of animal protein per kilo while taking this calorie.

What is Glutamine?

Glutamine is one of the most important conditionally essential amino acids, an important part of the proteins in our body. It is also closely related to immune function and intestinal health.

In cases of metabolic stress such as intense training, surgery, serious illness and injury, the body's need for glutamine increases and taking supplements can be beneficial for muscle development, immunity and recovery. When taken 3-4 hours before training, it helps increase the nitric oxide effect of the pre-workout supplement used; and after training, it plays an important role in improving fatigue and muscle pain as a postworkout.

Since glutamine is an amino acid produced naturally in the body and found in many foods, taking glutamine supplements is not harmful.

What is L-Arginine?

L-arginine is considered a semi-essential or conditionally essential amino acid, meaning it becomes essential under certain conditions and circumstances, including pregnancy, infancy, critical illness, and trauma. It also plays a major role in vasodilation (the production of nitric oxide) and in the kidneys clearing ammonia, a poison in the body.

L-arginine supplements are taken by many people for a variety of reasons, including athletes and those with certain medical conditions such as high blood pressure.

L-arginine can increase blood circulation, which is why it is used to improve athletic performance and is also included in pre-workout supplements.

What is Beta Alanine?

Beta-alanine is a non-essential amino acid. It is used by the body to produce carnosine, which helps improve exercise performance.

Beta-alanine is most effective in exercises lasting one to several minutes. It can help reduce fatigue while increasing exercise capacity and muscular endurance. Beta-alanine supplements may help increase exercise volume, which can lead to increases in lean body mass.

Carnosine, produced from beta alanine, also has antioxidant and immune-boosting properties. It also benefits muscle function in older adults.

You can get beta-alanine from foods containing carnosine or through supplements. The recommended dose in clinical studies is usually 6 grams per day. Taking a high dose at a time can cause stinging and tingling in the face (this harmless condition is called paresthesia). If this condition is bothersome, it is recommended to divide the daily dose into 3 or 4 parts. The most effective results begin after consuming 6 grams per day for 4-6 weeks. Beta-alanine is considered a safe and effective supplement for improving exercise performance.

What is ZMA? What is ZMA Used For?

ZMA supplement is a dietary supplement containing zinc, magnesium, and vitamin B6. It is often taken to enhance workout performance, improve sleep quality, or support muscle growth. ZMA can improve your immunity, mood, sleep quality, and blood sugar control, especially if you are deficient in any of the nutrients it contains.

Supplement labels usually recommend three capsules for men and two capsules or one scoop of powder for women. ZMA is generally safe when taken at the recommended dose, but taking too much can cause side effects, especially those related to the digestive system.

What is Taurine? Should You Take Taurine Supplements?

Taurine is an amino acid found in our bodies that can also be consumed as a supplement. Although amino acids are often referred to as the building blocks of protein, taurine is not used to create proteins in your body. Instead, it is considered a conditionally essential amino acid, meaning it is only needed during times of illness and stress.

Taurine may benefit people with diabetes and improve heart disease risk factors. In addition, taking taurine supplements may benefit athletic performance because it increases muscle contraction and delays muscle fatigue. Clinical studies have shown that taurine can improve performance in long-term, endurance sports.

What is Mass Gainer? How to Use Mass Gainer Supplement?

Mass gainer supplements are a combination of carbohydrates, protein, and fat that are used to help you gain weight in a healthy way, especially if you are trying to bulk up. If you are in an intense training period and are trying to build muscle, mass gainer supplements can be a good source of extra calories and protein.

Mass gainer supplement products, which are usually sold in powder form and consumed with water or milk, should be taken according to the dosage recommendations on the packaging. Exceeding this dose may cause unwanted excess weight gain.

What is L-Carnitine?

L-carnitine is an amino acid derivative that transports fatty acids into your cells to be processed for energy. It is produced by your body and can also be consumed as a supplement. Studies also support the use of l-carnitine for health, brain function, and disease prevention. Among its many benefits, l-carnitine supplements may help increase weight loss and fat burning.

What Should You Pay Attention to When Using Supplements?

There are points you should pay attention to when using sports nutrition and supplement products. First of all, it is necessary to determine the goals correctly. Using the right product for the target is very important. The content of the product you will use must be correct and contain sufficient doses of active ingredients.

The product you will use may have a specific usage method. For example, free form amino acids such as EAA, BCAA or glutamine should not be used with a meal or on a full stomach. This will seriously reduce absorption; even the best quality supplement will not be effective with incorrect use.

Although many supplements or sports nutrition such as BCAA, EAA , protein powder, mass gainer are problem-free in terms of dosage, it is necessary to be careful about the use of products containing high caffeine and stimulants such as pre-workouts and fat burners.