The Ultimate Guide to Sports Nutrition and Supplements

Getting the right nutrition and supplements can make the difference between feeling great and smashing your goals, or failing to see progress. We break down the basics of nutrition and point you to the most popular supplements to help you on your fitness journey.

Key Takeaways

• Sports nutrition refers to the right balance of micronutrients, macronutrients, and hydration to support fitness and athletic performance.
• The three macronutrients are carbohydrates, fats, and protein.
• Certain supplements can support or enhance athletic performance and recovery.
• Popular sports supplements include protein powders, creatine, pre-workout, and fat burners.

See More: How To Lose Upper Body Fat According To Experts

All About Sports Nutrition Supplements

Carriejune, founder of Minibeast, says:

"Nutrition is the most important factor in hitting your fitness goals. The right supplements can support you as you push toward those goals."

Millions of athletes around the world take supplements.

Why? Well, certain supplements are thought to support and enhance athletic performance and recovery. They're believed to help build muscle mass and support the process of burning fat.

In short, supplements can be a great addition to a fitness routine structured around a healthy diet and regular exercise.

However, to get the right benefits, you need to take the right supplements. And you need to take them correctly, at the right times and with the right dosage.

At first, figuring all that out might seem overwhelming. Ask around at the gym, and you might come away with a whole list of supplements and advice to follow up on.

If you're unsure where to start with sports nutrition supplements, you're in the right place. We'll break down some of the most popular and point you to some great options.

Understanding Nutrition

First, we need to break down the importance of nutrition.

You might think that exercise is when the magic happens. But diet is arguably more important.

As Minibeast founder Carriejune says, "Diet is nearly 70% of our results."

Nutrition is the foundation of overall health, fitness, and athletic performance, no matter what your specific goal is.

Diet vs. Dietary Supplements

Supplements are exactly that: supplementary. Experts recommend taking them in addition to a healthy diet structured around nutrient-dense whole foods.

Dietary supplements are usually designed to fill specific nutritional gaps and provide additional fuel when necessary. They aren't meant to replace whole foods.

Micronutrients

Sports nutrition is based on three things: macronutrients, micronutrients, and hydration.

Micronutrients are things like vitamins and minerals. They support key bodily functions, from muscle growth to bone strength to nerve signaling and more.

Getting enough micronutrients in your diet is key to both overall health and fitness. Micronutrient deficiencies can undermine performance and energy levels.

Hydration

Water is also key for overall health and fitness. If you've ever been dehydrated, you know how detrimental it can be to both mental and physical performance.

It can be quite easy to become dehydrated if you aren't careful, especially as you sweat during intense exercise. Therefore, experts often recommend consuming 4 ounces of water every 15 to 20 minutes during exercise, and drinking 16 ounces a few hours before exercise.

When you sweat, your body also loses electrolytes. These micronutrients are needed for all kinds of things, including muscle contraction. Hydration is important for replenishing both the water and electrolytes you lose while sweating.

If you're planning on exercising for over an hour, or in intense heat, or generally think you'll be sweating lots, an electrolyte beverage might be helpful.

Meal Prepping

If you've spent time in the fitness space, you've probably come across the concept of meal prepping. Put simply, it's the practice of preparing multiple meals ahead of time.

That's because making a meal can be time-consuming, especially if you're trying to hit specific macronutrient and calorie goals. Having to do that multiple times a day can quickly become overwhelming or simply impossible, depending on your job.

It's not always possible to simply wait until you have a spare moment to cook up your meal, either. Many athletes practice nutrient timing, strategically distributing their nutrient intake around their workouts.

For example, many experts recommend eating a small meal a couple of hours before exercise. That helps give you the fuel you need for the physical activity ahead.

Experts also recommend aiming for three meals spaced out more or less evenly throughout the day, with snacks in between if necessary. That helps keep your energy levels stable throughout the day.

Meal prepping helps with all of that. You take some time to prepare a bunch of meals, each one tailored to hit your individual macro and calorie goals. Then you store those meals and eat them when needed.

Instead of rushing to throw together some food last-minute, you can simply take out the healthy (and hopefully delicious) meal you prepared for yourself earlier.

Bonus: Weightlifting Straps: When, Why & How to Use Them

Macronutrients (Macros)

We've covered micronutrients and hydration. Now it's time to explore macronutrients, or macros.

There are three macronutrients: protein, carbohydrates, and fats. Each one has many important functions in the body.

Carbohydrates

Carbs are your body's main energy source. They're the fuel your muscles need to perform.

Some carbs are considered complex or slow-release. Your body takes longer to break them down, which means they release their energy more slowly and steadily. Examples include vegetables, beans, lentils, and oats.

Other carbs are simple or quick-acting. Your body breaks these down quickly. Quick-acting carbs can make for a great pre- or mid-workout snack, providing extra fuel to stave off exhaustion during long workouts. Examples include fruits like bananas, grapes, and watermelon.

Many experts think that athletes, or people training regularly, should include carbs in every meal.

Fats

Fats sometimes get a bad rap, but that's not really fair. They're essential for overall health.

Fats support hormone production, nutrient absorption, and act as another energy source. A diet without enough healthy fats can leave you feeling depleted and may even undermine your body's ability to process certain key nutrients.

Healthy fats refer to unsaturated fats. Common sources include plant oils, fruits, nuts, and seafood.

Protein

Protein is perhaps the most-discussed macro, at least in the workout community, and that's for good reason. Your body needs protein for muscle recovery and repair.

Proteins are constructed from 20 amino acids. Of those, 9 are considered essential amino acids, which means we need to get them from our diet.

Certain amino acids are called branched-chain amino acids. These are widely used to support muscle recovery and growth.

To build muscle, many experts recommend eating a high-protein diet. The common recommendation is to aim for 0.7 to 1 gram of protein per pound of body weight.

Some people recommend consuming 25 to 35 grams of protein shortly after exercising. They say it supports recovery and muscle repair. The most important thing, though, is to consistently hit your daily protein goal and spread your intake out throughout the day.

Sports Supplements for Athletic Performance

Now that you understand the basics of sports nutrition, it's time to touch on some of the most popular sports nutrition supplements.

Creatine

Creatine supplements are widely used to enhance performance and strength. It's generally considered safe when taken at recommended doses.

Creatine is involved in energy production. Your muscles use it as a short-term source of energy during contractions. That can be helpful when you're pushing yourself to the limit during an intense workout.

Research suggests that creatine, when taken alongside resistance training, can support muscle growth.

Traditionally, people would start their creatine journey with a "loading phase." That involves taking high doses of creatine to "load" it into the muscles, where it's stored. However, this can cause side effects, like bloating and digestive issues.

With a high-quality creatine supplement, you shouldn't need to load at all. Minibeast's Creatine Plus+ is a pH-buffered form of creatine designed to deliver creatine to your muscles without loading, bloating, or stomach issues.

Pre-Workout

Pre-workout supplements are multi-ingredient formulas designed to be taken before exercise to enhance performance.

Many pre-workouts contain a stimulant, usually caffeine. Research suggests caffeine can enhance performance and endurance and reduce feelings of fatigue during exercise.

High-quality pre-workout formulas should also contain other supportive ingredients. One example to look out for is beta-alanine. Research suggests beta-alanine supplementation may enhance performance.

Experts usually recommend taking pre-workout 20 to 60 minutes before you start your workout.

There are two kinds of pre-workout with stimulants. Some are high-stim, which means they contain lots of stimulants for maximum impact. Others are low-stim. They still contain stimulants, but just at lower doses for people who are a little more sensitive.

Minibeast's Game Over is a maximum-strength pre-workout packed with caffeine, beta-alanine, and other potent ingredients to help you push through to the final rep.

If you want something with a little less caffeine, get MB Mode. It has enough caffeine for a steady lift, plus other ingredients like beta-alanine and L-Theanine.

Taking a pre-workout with stimulants isn't a great idea if you want to work out in the evening. The stimulants can undermine your sleep, and quality sleep is necessary for repair and recovery.

If you're an evening exerciser, consider a zero-stim pre-workout. As the name implies, these pre-workout formulas don't contain any stimulants at all.

For example, Minibeast's MB Pump contains a powerful blend of ingredients like taurine, niacin, and betaine to deliver a great pump and intense focus without any stimulants that might interfere with your beauty sleep.

Whey Protein Powder

Hitting a high daily protein goal can be difficult. That's where protein powders come in.

Protein powders generally come from two sources. Some are made from milk. Others are plant-based, derived from things like soy, pea, or even rice.

Whey protein is derived from cow's milk and is the most popular kind of protein powder. It's a complete protein, which means it contains all nine essential amino acids. Whey protein is particularly rich in leucine, a branched-chain amino acid crucial for muscle repair.

Not all whey protein powders are made equal. Some whey concentrates contain lots of other nutrients, like carbs, fat, and lactose. These can add unnecessary calories and potentially cause digestive issues.

Instead, try to get whey protein isolate. For example, Minibeast's IsoDelight whey protein isolate is made from cross-flow microfiltration technology to isolate the protein and remove excess lactose, fat, and impurities. It has 90%+ protein per scoop, more than regular whey concentrate.

Fat Burners for Weight Loss

Certain supplements are believed to support the body's natural fat-burning processes. Lyzme 5 is an example. It's a patented supplement designed to target stored fat. In one pre-clinical study, participants who took Lyzme 5 lost body weight and fat.

Other supplements are thought to naturally enhance your resting metabolic rate. That essentially means you burn more calories while at rest.

These are called thermogenic compounds. Caffeine is one. Capsaicin, the compound responsible for spiciness in chilies, is another.

Fat-burning supplements that use these research-backed compounds can be a useful tool for weight loss when taken as part of a wider fitness routine structured around healthy eating and regular exercise.

For example, Minibeast's Shreds 2.0 contains caffeine and Lyzme 5, plus other powerful ingredients, to help enhance fat oxidation and caloric burn.

Some people prefer to take their fat burner before bed. If that sounds better, you'll want something without caffeine; Overnight Shredzzz Extreme is a great choice. It contains Lyzme 5 plus sleep-supporting compounds like melatonin.

Don't want to consume your fat burners? You can put them on your skin instead, with a topical fat burner.

Conclusion

Nutrition is perhaps the most important factor in reaching your fitness goals, whether that's losing fat, gaining muscle, improving endurance, or anything else. Supplements can be a great addition to a fitness routine built on a balanced diet and regular exercise.

Frequently Asked Questions

What Are the Best Sports Nutrition Supplements?

Some of the most widely used, research-backed sports nutrition supplements are protein powder, creatine, caffeinated pre-workout, and beta-alanine.

What Are Some Good Nutrition Supplements for Athletes?

Many athletes take supplements like creatine, protein powder, and caffeinated pre-workout. Supplements may also help provide nutrients like vitamin D, magnesium, omega-3 fatty acids, and iron, which can all support fitness and overall health.

What Is the Best Nutrition for Sports?

The best nutrition is a balance of healthy fats, lean proteins, complex carbohydrates, and plenty of hydration. How that balance is structured, and how many calories you consume, will depend on your fitness routine and goals. Sports supplements like creatine and beta-alanine can also be helpful.

Keep Reading: Everything to Know About Body Recomposition: Workouts, Fat Loss, & More

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