For those looking to build muscle or maximise their workouts, sports supplements are a very appealing option.
Sports supplements are becoming increasingly popular, especially among avid gym-goers, and more and more different options are launching on the market. In this blog, we take a look at the different types of sports supplements available.
PROTEIN POWDER
The supplement that instantly springs to mind when you mention supplements for sports is protein powder. People take protein powder when exercising regularly to ensure they can gain lean muscle and recover from workouts in a quick and effective manner.
This is typically available as whey powder, however, there are now many vegan options as well which are plant-based. The most popular non plant-based proteins, other than whey, include casein and egg. When it comes to the plant-based protein powders, popular options include soy, pea, hemp and rice.
The powder format is useful because it can be used to make protein shakes, as well as being added to other milkshakes, breakfasts, baked goods and more.
CREATINE
Creatine is a molecule that is produced organically by amino acids in the body and helps with rapid energy production. It is generally thought to be best for high-intensity bursts of exercise because it can come with the high-energy demand of such physical activity. In other words, the main benefit is that it helps with your strength and power output, therefore allowing you to build muscle more effectively.
Like protein, creatine generally comes in powder form. You should follow the instructions in terms of dosages in order to use creatine safely. The powder form is usually more ‘pure’ because it tends to be just the creatine without other things added. However, it is possible to get sports supplements like creatine in other formats, such as capsules.
CAFFEINE
Caffeine is not just that thing in your morning coffee that wakes you up ‒ it is also widely used as a sports supplement. Caffeine is thought to improve sports performance by providing a physical and mental boost when needed.
Unlike protein and creatine, caffeine usually comes in a capsule or gel format rather than powder. One thing to bear in mind is that caffeine is a diuretic (meaning it promotes the increased production of urine). Many caffeine supplements also include hydrating elements to counteract this.
OMEGA-3
Moving away from the more ‘obvious’ sports supplements, we now want to look at Omega-3. Omega-3 fatty acids, typically found in oily fish, can promote good joint health, which is very important for those in sports or with an active lifestyle, as it helps to reduce the inflammation caused by intense training.
If you don’t eat a lot of fish, it can be hard to get enough Omega 3, especially if you’re vegetarian or vegan. However, there are supplements you can get, including vegan sources of Omega-3, and these are usually available in capsule form.
BCAAS (BRANCHED-CHAIN AMINO ACIDS)
It sounds like a complicated name, but branched-chain amino acids, or BCAAs, are a group of essential amino acids including leucine, isoleucine and valine. It is thought that they can help to increase muscle protein synthesis, reduce muscle soreness and limit tiredness after exercise. They are commonly found in both powder and tablet form.
Those are some of the most popular types of sports supplements you can find on the market! For those looking to build muscle or maximise their workouts, sports supplements are a very appealing option.
Here at RAIN Nutrience, we offer sports supplements manufacturing for products such as protein and creatine powder, as well as capsules. If you’d like to hear the details, you can get in touch with us.