top of page

Sample Lesson

​

Lesson Overview: Nutritional Supplement Recommendations for Athletes

​

This lesson provides an overview of various sports supplements and explores how they can potentially improve athletic performance. The instructor emphasizes that a well-balanced diet should be the primary source of nutrients for athletes, and supplementation should only be used to address specific needs or gaps in an athlete's diet.

​

Learning Objectives

​

By the end of the lesson you will be able to:

 

  • Understand the different types of sports supplements and how they work.

  • Learn about the appropriate use of carbohydrate supplements, creatine, caffeine, and branched-chain amino acids (BCAAs).

  • Identify factors to consider when choosing and consuming sports supplements.

Sample Lesson

Comprehensive Summary: Nutritional Supplement Recommendations for Athletes

 

Carbohydrate Supplements

  • Carbohydrates are broken down in the small intestine.

  • Separate transporters exist for glucose and fructose, allowing for faster absorption when both are included in a supplement.

  • Look for carbohydrate supplements containing glucose, fructose, and sodium, ideally around 20-30 grams per serving.

  • Examples include gels or chews consumed during exercise.

     

Branched-Chain Amino Acids (BCAAs)

  • BCAAs are unique amino acids that can be used directly by muscles for energy.

  • They may help delay fatigue and promote muscle protein synthesis.

  • A well-balanced diet containing adequate protein (1.5 grams per kilogram of body weight) typically provides sufficient BCAAs.

  • Supplements may be beneficial, but are not essential.

  • Leucine, a specific BCAA, may play a role in stimulating muscle protein synthesis.

     

Creatine Monohydrate

  • Creatine helps regenerate ATP (adenosine triphosphate), the primary energy source for muscles.

  • Creatine monohydrate is the most researched and effective form of creatine.

  • Supplementation increases intramuscular phosphocreatine levels, leading to more ATP production.

  • The recommended dosage is 3-5 grams per day.

  • A loading phase is not necessary and may not be beneficial.

  • Creatine is considered safe for adults with no reported significant side effects.

     

Caffeine

  • Caffeine acts as a stimulant, enhancing alertness, motivation, and reaction time.

  • It may improve the body's ability to use fat for energy, sparing carbohydrates and potentially delaying fatigue.

  • For high school athletes, 50mg of caffeine consumed 50 minutes before activity is a safe and effective strategy.

  • Adults can consider 1mg of caffeine per kilogram of body weight.

  • Avoid concentrated caffeine supplements due to the risk of overdose.

  • Limit caffeine intake to avoid tolerance and withdrawal symptoms.

  • Caffeine content varies between products and coffee brewing methods.

     

Additional Recommendations

  • A multivitamin can be a good general supplement.

  • Vitamin D supplementation may be beneficial for some athletes.

  • Limit overall supplement intake to 1-3 products in addition to a balanced diet.

  • Most athletes can obtain sufficient nutrients through food alone with minimal supplementation.

    ​

Key Takeaways

  • Focus on a balanced diet to meet your nutritional needs as an athlete.

  • Supplements should be used strategically to address specific deficiencies or support performance goals.

  • Consult a healthcare professional or sports dietitian for personalized advice on supplement use.

bottom of page