Sports Supplementation Disclaimer:  Many nutritional supplements are well researched and safe when strictly adhering to recommended usage.  The statements pertaining to the effects of nutritional supplements have not been evaluated by the Food and Drug Administration.  None of the following recommendations are intended to diagnose, treat, cure or prevent any disease, nor does it constitute medical advice.  Consult your physician before starting an exercise program or a nutritional supplement program, especially if you are currently taking medication.

Only supplements that are well-studied, safe, effective, and legal will be outlined on this page.  Diet modifications and exercise training programs should be considered and discussed before taking supplements.  Sports supplements are generally not recommended in children due to limited research available for this age group.

Protein Supplements

One of the most commonly asked questions athletes and their coaches ask is about the amount of protein needed by to  increase muscle size and strength.  Numerous research studies indicate that intake of protein is beneficial for athletes looking to improve muscle strength and size.  As with many supplements, more is not necessarily better.  Increasing intake above the recommended amount will not continue to increase gains in strength.  Too much protein in the diet or supplemented can cause kidney problems and well as weaken bones.  Daily protein intake should account for roughly 12-15% of the total daily energy intake.  Recent research indicates athletes require greater protein intake to maintain a positive protein balance and advance training gains.

    --0.7 to 0.9grams of protein/pound of body weight/day is accepted as the ideal amount of protein for athletes in training according to recent research.  This is the equivalent of 4 servings of chicken/fish/beef for a 150lb athlete or 6 servings for a 225lb athlete.

When using protein supplements to reach ideal protein intake it is important to consider the quality of the supplement.  The source should be a complete protein meaning it contains all essential amino acids.  Protein supplements from whey, casein, egg, milk products are recommended.  Whey is promoted by strength/power athletes as being perhaps the best protein due to is high bioavailibility (digested easily) and content of important amino acids.

The next concept in sports supplementation is timing.  In the case of protein supplements, research indicates that for optimal muscle recovery and muscular gains protein should be taken both 15 minutes before and within 15 minutes after training.  Again, whey protein is the number one choice here due to the ability to quickly digest it for use in the body.  Ideally, protein supplementation should follow these guidelines.

     --0.1 grams of protein/pound of body weight before training (within 15 minutes is best)

     --0.2 grams of protein/pound of body weight after training (within 15 minutes is best)

Creatine Monohydrate

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