The range of modern sports nutrition stores is astonishing. They have everything: from the beloved protein to supplements for joint health, heart, and better brain function.
In this article, we have gathered the most popular types of sports nutrition. “Popular” in the sense of being asked for and purchased, which is not always equivalent to being useful and necessary. Why? The mission of PROmusculus.ru is to answer this question.
Types of Sports Nutrition: PROTEINS and GAINERS
Sports protein is the most popular type of sports nutrition, without which, as it is commonly believed, it is impossible to achieve high results in sports.
Proteins are responsible for muscle growth and recovery, serve as building materials for hormone synthesis (including growth hormone), facilitate biochemical reactions, and support immunity.
Athletes have a higher protein requirement than ordinary people (this applies not only to strength sports). Below are the most popular types of sports proteins.
Protein-rich foods, regardless of the type of protein, have a high satiety index, meaning they effectively satisfy hunger, facilitating the weight loss process.
There is absolutely no magic in sports proteins – they are just a convenient way to add a certain amount of protein to the diet. You can gain muscle mass by exclusively consuming natural protein products.
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1 Whey Protein
The protein in milk consists of 20% whey and 80% casein. Whey protein contains all essential amino acids and is particularly rich in branched-chain amino acids, BCAA, leucine (10-14 g in 100 grams of protein), and cysteine (three times more than in casein). It is absorbed very quickly and efficiently.
Due to its high BCAA content and rapid absorption, it is ideal for muscle mass gain. It is recommended for nutrition before or after workouts, as well as in between meals (if necessary).
The high concentration of leucine stimulates muscle tissue creation processes.
The low calorie content of whey protein, the quality of the protein it contains, and its high absorption rate explain its popularity in bodybuilding, both among professionals and amateurs, during both active mass gain and during cutting and dieting.
The high level of cysteine stimulates the production of glutathione – a powerful antioxidant.
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2 Casein
Milk protein consists of 80% casein. This type of protein contains all essential amino acids and is particularly rich in two non-essential amino acids: tyrosine and proline.
It is very well absorbed and has a low absorption rate because casein molecules cluster in groups in the acidic environment of the stomach, requiring time and energy to “break apart.” This explains its strong anabolic properties.
The prolonged anabolic effect makes casein an ideal protein source when it is not possible to consume protein frequently or when a meal needs to be skipped, particularly before sleep: the slow release of amino acids into the bloodstream during casein digestion supports recovery and muscle tissue growth processes for 3-4 hours.
Casein is a key component in meal replacements and some types of protein bars.
It is not recommended to take casein immediately before a workout, as it is digested slowly and remains in the stomach for a long time.
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3 Egg Protein (from Egg Whites)
Egg white (the white part of the egg) is 40% protein. The yolk also contains protein, but it is less commonly used as an ingredient in protein blends. It is a complete protein, containing all essential amino acids, and has a high absorption rate.
The absorption rate is moderately high – lower than that of whey protein, taking 45-60 minutes.
A wonderful source of protein for those with lactose intolerance or allergies to milk or soy.
Egg protein has almost all the advantages of whey protein and is therefore a good alternative. It is also a good choice if you don’t have time to cook eggs or simply don’t like their taste.
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4 Soy Protein
Soy protein is one of the most controversial types of protein in sports nutrition.
On one hand, it is the only complete protein among all plant proteins (containing all essential amino acids for humans). Its amino acid profile is close to that of animal proteins.
On the other hand, numerous scientific facts indicate the exceptional harm of soy and its derived protein types, in particular, soy protein isolate. The reason lies in the isoflavones contained in it – active substances whose properties are similar to those of the female sex hormone estrogen.
Soy protein is considered an ideal protein source for those who are allergic to dairy or egg protein.
The absorption rate is average between whey protein and casein.
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5 Gainers
To gain muscle mass, it is necessary to consume more calories throughout the day than the body requires for normal functioning. How much more is an individual question.
Gainers or mass gainers are a type of sports nutrition specifically designed for those who want to gain mass, both muscle and overall.
Just like with protein, there is absolutely no magic in this dietary supplement: it contains the same protein and a sufficiently large amount of carbohydrates, which carry calories (= energy) and also stimulate an increase in insulin levels, which is important for better absorption of both protein and other nutrients.
The calorie content of one serving of a gainer can range from 400 to 1500 kcal. An approximate composition of a serving of one of the popular gainers: 1250 kcal per serving, 252 grams of carbohydrates, 50 grams of protein.
Gainers, despite the enticing name “for gaining muscle mass,” are not recommended for everyone who wants to gain this very muscle mass. They can be beneficial for thin people (both men and women) or so-called ectomorphs.
For individuals with excess weight or obesity, there will be no benefit from their intake.
However, the same effect of a mass gainer can be achieved by simply eating more natural food: a combination of natural protein foods with carbohydrates provides a similar effect and is more beneficial for health, as it does not stimulate sharp spikes in blood insulin levels.
Details about what gainers are, who should take them and how, how to make a homemade gainer, and how they differ from protein can be found in the article Gainers for Mass Gain: A Guide to Use.
Types of Sports Nutrition: AMINO ACIDS
Amino acids are a type of sports nutrition popularized due to their undeniable health benefits, as they are the structural elements that make up protein molecules.
The benefits of using amino acids as special supplements are questionable due to their high cost and impracticality, as all necessary amino acids are already contained in natural food proteins or sports equivalents.
There is a huge variety of amino acid sports supplements that can be used both alone and in combination with others.
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6 BCAA / Leucine
Branched-chain amino acids (BCAA) are unique in that they are the only ones directly used by muscles as an energy source during training, which means their reserves can be depleted very quickly.
It is believed that their consumption in bodybuilding helps to build muscle mass, speeds up recovery after workouts, and delays the feeling of fatigue during training.
Leucine, one of the three BCAA amino acids, is the amino acid with the strongest anabolic effect.
Scientific studies unequivocally confirm that BCAA play a very important role in the body, but the key question is: is there any point in taking them if the diet contains enough quality protein, as they are already included in its composition?
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7 Protein/Amino Acids in Tablets
Amino acids in tablets are usually derived from high-quality protein sources, such as whey protein, and contain about 1 g of protein. They are very convenient to use, as they eliminate the need for a shaker and meal preparation.
8 Glutamine
Glutamine is the primary amino acid that makes up 60% of our muscles.
Taking glutamine is believed to be especially beneficial in a state of muscle catabolism (breakdown of muscle tissue) and for its prevention, as it helps to prevent a decrease in its concentration in the muscles, improving nitrogen balance and the recovery process.
Immune cells use glutamine as an energy source, and scientific research confirms the immune-boosting effects of this amino acid.
In bodybuilding, glutamine is taken for muscle mass gain, increased muscle strength, and protection against muscle catabolism. However, scientific studies question the practicality of taking it as a supplement.
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9 Taurine
Taurine is an amino acid that is now included in many types of sports nutrition intended for consumption before training. It has become well-known in bodybuilding due to its use in many energy drinks, particularly Red Bull.
In bodybuilding, the benefits of taurine are justified by its high concentration in skeletal muscles, and as claimed by sports nutrition sellers, it plays a role in increasing the volume of muscle cells.
It may also enhance insulin sensitivity and prevent cell damage from oxidative processes.
Scientific confirmations of the beneficial properties of taurine are yet to be verified.
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Types of Sports Nutrition: SUPPLEMENTS THAT ENHANCE PERFORMANCE
This class includes types of sports nutrition that increase training intensity, speed up recovery, and reduce catabolic processes in muscle tissue.
10 Creatine
Creatine is one of the few sports supplements whose effectiveness for gaining muscle mass and increasing muscle strength is scientifically proven.
Supplementing with creatine increases its content in muscle tissue, which leads to an increase in the duration during which muscles can contract at peak power.
This effect is explained by creatine’s involvement in the energy production process for muscle cells.
This property makes it useful in almost any sport: it allows for more repetitions during gym exercises (which creates a stimulus for greater muscle growth), to run a distance faster, jump higher, throw further, etc.
Numerous studies indicate that creatine can increase muscle size and strength in response to strength training.
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11 Beta-Alanine
Research indicates that taking beta-alanine increases the concentration of carnosine in muscles, which neutralizes the effects of lactic acid that accumulates in muscles during training and is one of the factors contributing to muscle fatigue.
The result can be a faster sprint or a greater number of repetitions in a bodybuilding set.
It is important to note that beta-alanine may be effective only in sports where the active phase is relatively short (60-240 seconds) and performed at high intensity.
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12 D-Ribose
D-ribose is involved in the synthesis of ATP molecules. ATP is the primary energy source for all functions in the body, including muscle contraction. Additional intake of D-ribose likely helps prevent the loss of ATP or speeds up its resynthesis during recovery.
Supplementing with D-ribose leads to increased ATP levels and performance during very high-intensity exercise over consecutive days. Thus, ribose may be beneficial for athletes during prolonged intense training.
13 HMB
HMB helps reduce muscle damage and has an anti-catabolic effect (prevents muscle tissue breakdown). This property may contribute to more effective increases in muscle mass and strength, as well as muscle adaptation to high loads.
One study examined the effectiveness of supplementing with 1.5 g of HMB and a mixture of amino acids on muscle adaptation during 12 weeks of heavy training [10]. In the group of patients who took HMB and amino acids, there was a significantly greater increase in muscle mass (on average 5 kg more than in the group without supplements) and strength.
Types of Sports Nutrition: NITRIC OXIDE
A type of sports nutrition based on nitric oxide, which is usually taken before training, as it promotes vasodilation, improving blood supply, and thus nutrition to the muscles during exercise.
Most of these products contain the amino acid arginine, which is involved in the synthesis of nitric oxide.
Nitric oxide (NO) is a substance produced and released by the cells lining the blood vessels. It causes significant dilation of blood vessels and, consequently, an increase in blood flow.
Other ingredients found in vasodilator products include arginine AKG, arginine nitrate, Agmatine, L-Citrulline, L-Norvaline, and L-Tyrosine.
14 Arginine
Arginine is classified as a non-essential amino acid, as our body can produce it. However, since its quantity is often limited, it is usually referred to as conditionally essential.
Arginine in sports and bodybuilding is taken to increase the natural level of growth hormone, as well as the concentration of nitric oxide NO in the blood. An increase in the level of NO in the blood leads to the dilation of blood vessels and a decrease in blood pressure. This is supposed to enhance the effectiveness of physical exercises and endurance.
Despite the widespread popularity of arginine as a type of sports nutrition, scientific studies on its effectiveness are very controversial.
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Types of sports nutrition: TESTOSTERONE BOOSTERS
Testosterone boosters are a type of sports nutrition designed to raise testosterone levels in the blood.
Testosterone is the main anabolic hormone in the body that stimulates muscle mass growth.
A normal and slightly elevated level of testosterone positively affects cardiovascular health, mood, immune function, mental activity, and also protects against osteoporosis.
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15 Tribulus
Some hormones stimulate the body to produce testosterone on its own. One of the most important such stimulators is luteinizing hormone.
It is believed that Tribulus terrestris increases the secretion of luteinizing hormone, and thus testosterone.
The effectiveness of tribulus as a testosterone booster is in doubt.
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16 ZMA
ZMA is a combination of two essential minerals, zinc and magnesium, along with vitamin B6. These important micronutrients are involved in countless metabolic reactions in the body, including energy utilization, hormone production, and the formation of other vital tissues.
Generally, most people do not get enough zinc and magnesium in their diet. Athletes are at an even greater risk of mineral deficiencies due to significant losses through urine and sweat, increased metabolism, and stress caused by intense physical exertion.
One of the most important functions of zinc (among many others) is its role in the normal production of testosterone. In fact, studies show that even a slight deficiency in zinc can lead to a decrease in testosterone levels. Supplementing with zinc helps to prevent this.
The risk of magnesium deficiency is even higher for many athletes than for zinc, especially with heavy sweating, a refined diet, alcohol consumption, or the use of diuretics—all of which contribute to magnesium loss from the body.
Even a slight deficiency in magnesium can negatively affect the nervous system (it is involved in nerve impulse transmission), leading to impaired normal functioning of skeletal muscles and the heart.
Common symptoms of deficiency include muscle cramps and rapid heart rate. It is difficult to diagnose magnesium deficiency in a timely manner with a simple blood test, as cells become depleted long before blood levels drop. The good news is that within two weeks of starting magnesium supplementation, issues related to its deficiency disappear.
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17 D-Aspartic Acid
D-Aspartic acid is a non-essential amino acid that plays a certain role in energy metabolism and the regulation of testosterone levels.
Its effectiveness as a testosterone booster is also ambiguous. Scientific studies indicate that its intake raises testosterone levels in untrained individuals, while it may be ineffective for athletes.
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18 L-Carnitine
L-carnitine is an incredibly popular supplement in bodybuilding and fitness, taken as a fat burner and in hopes of further stimulating muscle growth and increasing endurance.
Theoretically, L-carnitine may aid in fat burning as it helps transport fat into the mitochondria within cells; however, scientific studies cast doubt on all the benefits of this supplement that sellers convincingly claim, regarding the effectiveness of carnitine for fat burning and muscle growth being highly questionable.
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Types of Sports Nutrition: FAT BURNERS
Fat burners as a type of sports nutrition are incredibly popular nowadays. Why? Because they respond to the inner, deep-seated need of the lazy 21st-century person: to lose weight without changing lifestyle and eating habits.
“Just one pill is enough, and the fat will melt away before your eyes” – this is roughly how the slogan of some of the most popular and marketed as the strongest fat burners Black Mamba and Nutrex Lipo 6 Black sounds.
Using fat burners is associated with the risk of harm to health, especially those marketed as “the strongest and most effective”.
19 Green Tea Extract
There are a large number of scientific studies that confirm the positive effect of green tea on health and weight loss.
Most of them explain the fat-burning effect of green tea by the presence of catechin EGCG – an active ingredient that enhances thermogenesis (heat generation by the body) and accelerates internal metabolism – factors that contribute to weight loss.
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20 Raspberry Ketone
Raspberry ketone is an aromatic compound that chemically resembles capsaicin – the substance that gives red pepper its spiciness.
Studies show that capsaicin promotes thermogenesis (heat production by the body) by increasing the secretion of adrenaline, which affects the sympathetic nervous system. In humans, capsaicin significantly increases energy expenditure, reduces appetite, enhances fat oxidation, and decreases fat deposits [21].
In animal experiments, raspberry ketone proved effective in preventing obesity in response to a high-calorie diet [22]. Raspberry ketone promotes increased fat burning, enhances thermogenesis, and inhibits the absorption of dietary fats.
The combined action of all these factors leads to noticeable fat burning, both subcutaneous and visceral fat.
#3 More thorough scientific research is required. The PROmuscuslus.ru team
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21 Caffeine
Types of sports nutrition marketed as pre-workout formulas, including energy drinks, almost always contain caffeine.
It is also the main active ingredient in the overwhelming majority of fat burners.
Caffeine is a central nervous system stimulant. Its effect on the body manifests as a reduction in the feeling of fatigue during workouts and an increase in energy, allowing for more intense exercise. Caffeine also slightly increases fat burning and metabolic rate.
Research shows that moderate caffeine consumption is not only safe for health but may even reduce the risk of certain diseases.
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22 CLA
Positive studies on animals regarding the fat-burning effect of a specific type of fat known as conjugated linoleic acid (CLA) have inspired a large number of researchers to test its effectiveness for weight loss in humans.
Subsequent human studies have been successful. However, based on the scientific evidence available today, the effectiveness of this fat burner would be more accurately characterized as questionable.
#3 More thorough scientific investigation is required. The PROmuscuslus.ru team
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23 Green coffee bean extract
Both green coffee extract and its main component – the phenolic compound chlorogenic acid – have a thermogenic fat-burning effect, as well as other health benefits.
In a recent study on laboratory mice, green coffee extract prevented weight gain and fat accumulation [25].
This effect may be explained by the combined action of caffeine, chlorogenic acid, and other antioxidant compounds found in green coffee extract.
Chlorogenic acid affects fat stores in the liver. This acid also contains components that stimulate the release of nitric oxide, which, as described above, leads to improved blood supply to organs and normalization of blood pressure [26-27].
#3 More thorough scientific investigation is required. The PROmuscuslus.ru team
Types of sports nutrition: OMEGA-3s (EPA & DHA)
24 Fish oil
Fish oil is rich in omega-3 fatty acids, which have received immense attention over the past few decades due to the tremendous health benefits associated with their consumption.
Most Americans consume significantly more omega-6 fats compared to omega-3. This imbalance can lead to increased inflammatory processes and serious health issues.
In addition to the overall health benefits, omega-3 fatty acids are especially important for athletes.
Research shows that omega-3 consumption in sports prevents muscle mass loss, improves blood supply to muscles during physical exercise, reduces muscle soreness and swelling, and may contribute to fat burning.
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Conclusion. Is it worth buying all 24 types of sports supplements?
Based on the scientific data we have accumulated, we can confidently say that, provided you have a balanced diet, consuming most of the aforementioned types of sports nutrition does not provide any advantages, is sometimes completely useless, and in some cases can be harmful to health.
Below are some general recommendations regarding types of sports nutrition:
-
- Whey protein – one of the best and optimal types of protein, although others work quite well too.
- If you are working with weights and your goal is to gain muscle mass, you can experiment with creatine. It has scientifically proven effectiveness and is safe.
- If your diet contains enough complete protein from natural products, there is no point in separately consuming amino acids and sports proteins.
- Be skeptical of all fat burners (including green tea extract and L-carnitine); it’s better to monitor your diet by limiting its caloric intake.
- Regularly take fish oil or omega-3 in capsules if, for some reason, you do not consume fatty fish or do so very rarely.
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