What is Supplementation? Usage, What is it for? Best Supplements
Supplements Nutritional Supplements
Supplements, which are frequently mentioned in the nutrition programs of athletes, are a type of food supplements. Supplements that support the effect of sports are nutritional supplements that help athletes feel fitter and improve exercise quality.
It is important to use it consciously and correctly and to seek the opinion of a doctor and fitness expert in this process. As the Yummy Recipes editorial team, we answer questions about the effects, benefits and usage of supplements in this content.
Let’s take a deep look at supplements that help meet the vitamins and minerals needed by athletes and those who start sports!
Get support from a specialist doctor for the most accurate information and healthy results. The information contained in our content does not constitute a prescription. We wish you healthy days…
What is Supplementation?
Supplements commonly used in sports nutrition; They are nutritional supplements containing vitamins, minerals, amino acids, herbal extracts, enzymes, probiotics and other nutrients . It is used to supplement the increased nutritional needs of bodybuilders, athletes who frequently exercise, train and do heavy physical training.
In addition to having an important place in the nutrition of athletes, supplements also serve as daily supplements for people who may be inadequate in nutrition; It is not a medicine. It can be produced from foods as well as synthetic products.
Supplements, which can be used in liquid, powder, capsule or tablet form, are consumed in a controlled and conscious manner to maintain a healthy life and eliminate nutritional deficiencies. Nowadays, it is preferred by those who do sports to feel fitter and have a healthy form.
Supplements are nutritional supplements that help improve the diet.
Therefore, it is important to note that supplements are not a substitute for medical treatment.
| Category | Reinforcement | Benefits |
|---|---|---|
| vitamins | C vitamin | It supports the immune system and acts as an antioxidant. |
| Vitamin D | It protects bone health and supports immune functions. | |
| Vitamin B Complex | It supports energy production and protects the health of the nervous system. | |
| Vitamin A | It supports vision health and strengthens the immune system. | |
| Vitamin E | It has antioxidant properties and protects skin health. | |
| Vitamin K | It supports blood clotting and protects bone health. | |
| Minerals | Calcium | It protects bone and dental health and supports muscle functions. |
| Magnesium | It supports muscle and nerve functions and protects bone health. | |
| Zinc | It strengthens the immune system and accelerates wound healing. | |
| Iron | It supports the production of blood cells and increases energy levels. | |
| Selenium | It has antioxidant properties and supports thyroid functions. | |
| Potassium | It supports heart and muscle functions and provides fluid balance. | |
| Fatty acids | Omega-3 Fatty Acids | It supports heart health, reduces inflammation, and improves brain functions. |
| Omega-6 and Omega-9 | It supports skin health and reduces inflammation. | |
| Protein and Amino Acids | Whey Protein | It increases muscle mass and accelerates post-exercise recovery. |
| Casein Protein | It provides long-term protein release and supports muscle recovery throughout the night. | |
| BCAA | It reduces muscle breakdown and increases exercise performance. | |
| glutamine | It supports the immune system and improves intestinal health. | |
| Herbal and Natural Supplements | ginseng | Increases energy levels, reduces stress. |
| Echinacea | It supports the immune system and shortens the duration of colds. | |
| Turmeric (Curcumin) | It has anti-inflammatory properties and supports joint health. | |
| Garlic | It supports heart health and strengthens the immune system. | |
| Other Supplements | probiotics | It improves digestive health and balances the intestinal flora. |
| melatonin | It improves sleep patterns and reduces jet lag symptoms. | |
| Fiber Supplements | It supports digestive health and prevents constipation. | |
| Coenzyme Q10 (CoQ10) | It supports energy production and protects heart health. | |
| collagen | Supports skin, hair, nail and joint health. |
What Does Supplementation Do?
- It protects bone health.
- It strengthens immunity.
- It eliminates nutritional deficiency.
- It improves heart functions.
- Supports muscle recovery.
- Protects skin health.
- It gives energy to the body.
- It strengthens mental functions.
Protects Bone Health
Supplements containing calcium and vitamin D help maintain bone health. It helps bones become stronger, regenerates cells and reduces muscle pain during sports.
Strengthens Immunity
Supplements containing vitamin C help strengthen immunity. Such supplements make it easier to feel fitter in every season. It accelerates the increase of body resistance after exercise.
Eliminates Nutritional Deficiency
Vitamins and minerals that are difficult to obtain in the daily nutritional routine can be obtained with the help of supplements. A supplement containing multivitamins can be taken to balance work, social and sports life . Thus, the vitamins required to have a healthy body can be met with the help of supplements.
Improves Heart Functions
A supplement with fish oil, which contains omega-3 fatty acids , may help strengthen and improve heart function. It may be effective in protecting heart health. Supplements may be needed to regulate blood pressure and balance the rhythm during sports.
Supports Muscle Recovery
To support muscle repair, supplements with high protein content can be consumed. Protein supplements are used to facilitate muscle growth and recovery.
Protects Skin Health
Supplements can also be effective in maintaining skin health. Especially with regular supplements, the rate of aging can be slowed down and its effects can be reduced. Supplements containing vitamin C, vitamin E or zinc can help feel this effect.
Gives Energy to the Body
Important supplement ingredients such as vitamin B, vitamin C and Creatinine help the body gain energy. Such supplements may be needed during and after sports, during busy work and life pace.
Strengthens Mental Functions
Supplements may be needed to support cognitive functions and increase mental clarity, focus and memory. In particular , supplements containing Omega-3 fatty acids, ginkgo biloba and ginseng can help protect cognitive health. It can be beneficial to people in combating stress and thinking more positively.
| Aim | Reinforcement | Scientific Resources |
|---|---|---|
| Muscle Mass Increase | Whey Protein | Phillips, S. M. (2014). “A brief review of higher dietary protein diets in weight loss: a focus on athletes.” Sports Medicine, 44(S2), 149-153. |
| Creatine | Kreider, R.B., Kalman, DS, Antonio, J., Ziegenfuss, T.N., Wildman, R., Collins, R., … & Lopez, H.L. (2017). “International society of sports nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.” Journal of the International Society of Sports Nutrition, 14(1), 1-18. | |
| Fat Loss | L-Carnitine | Pooyandjoo, M., Nouhi, M., Shab-Bidar, S., Djafarian, K., & Olyaeemanesh, A. (2016). “The effect of (L-) carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials.” Obesity Reviews, 17(10), 970-976. |
| Green Tea Extract | Phung, O. J., Baker, W. L., Matthews, L. J., Lanosa, M., Thorne, A., & Coleman, C. I. (2010). “Effect of green tea catechins with or without caffeine on anthropometric measures: a systematic review and meta-analysis.” The American Journal of Clinical Nutrition, 91(1), 73-81. | |
| Energy Increase and Performance | Beta-Alanine | Trexler, ET, Smith-Ryan, AE, Stout, JR, Hoffman, JR, Wilborn, C.D., Sale, C., … & Campbell, B.I. (2015). “International society of sports nutrition position stand: beta-alanine.” Journal of the International Society of Sports Nutrition, 12(1), 1-14. |
| Caffeine | Guest, N.S., Horne, J., Vanderhout, S.M., El-Sohemy, A. (2019). “Sport Nutrition for Young Athletes.” In Nutrition and Improved Sports Performance (pp. 157-170). Academic Press. | |
| General Health and Immunity | C vitamin | Hemilä, H., & Chalker, E. (2013). “Vitamin C for preventing and treating the common cold.” Cochrane Database of Systematic Reviews, (1). |
| Vitamin D | Holick, M. F. (2007). “Vitamin D deficiency.” New England Journal of Medicine, 357(3), 266-281. | |
| Bone and Joint Health | Calcium | Heaney, R. P. (2000). “Calcium, dairy products and osteoporosis.” Journal of the American College of Nutrition, 19(sup2), 83S-99S. |
| Glucosamine and Chondroitin | Bruyère, O., Altman, RD, Reginster, JY, (2003). “Efficacy and safety of glucosamine sulfate in the treatment of knee osteoarthritis: a randomized, double-blind, placebo-controlled study.” The Lancet, 357(9252), 251-256. | |
| Digestive Health | probiotics | McFarland, L. V. (2014). “From yaks to yogurt: the history, development, and current use of probiotics.” Clinical Infectious Diseases, 60(sup2), S85-S90. |
| Fiber Supplements | Anderson, J. W., Baird, P., Davis Jr, R. H., Ferreri, S., Knudtson, M., Koraym, A., … & Williams, C. L. (2009). “Health benefits of dietary fiber.” Nutrition Reviews, 67(4), 188-205. | |
| Sleep and Stress Management | melatonin | Zisapel, N. (2018). “New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation.” British Journal of Pharmacology, 175(16), 3190-3199. |
Get support from a specialist doctor for the most accurate information and healthy results. The information contained in our content does not constitute a prescription. We wish you healthy days…
How to Use the Supplement?
Supplements; It is produced in tablet, capsule, powder or liquid form. A special usage recommendation may be given according to the person’s health status, sports tempo, exercise and nutrition patterns. Before using the supplement, you should consult your doctor and get detailed information. By choosing the type of supplement that best suits you, you can follow the necessary usage recommendations. Generally, supplement use occurs as follows:
To use the supplement, you should get information from the pharmacy or your doctor. You should choose the supplement that best suits you, taking into account your health condition.
| Category | Reinforcement | When to Use? | reason |
|---|---|---|---|
| vitamins | C vitamin | In the morning or at noon, with food | It increases energy levels and supports the immune system. |
| Vitamin D | In the morning or at noon, with a meal containing fat | It is a fat-soluble vitamin and is better absorbed. | |
| Vitamin B Complex | Morning with breakfast | It supports energy production and protects the nervous system. | |
| Vitamin A | In the morning or at noon, with a meal containing fat | It is a fat-soluble vitamin and is better absorbed. | |
| Vitamin E | In the morning or at noon, with a meal containing fat | It is a fat-soluble vitamin and is better absorbed. | |
| Vitamin K | In the morning or at noon, with a meal containing fat | It is a fat-soluble vitamin and is better absorbed. | |
| Minerals | Calcium | At any time of the day, with food | An acidic environment is required for digestion and absorption. |
| Magnesium | Evening, before going to bed | It has a muscle relaxant effect and can improve sleep quality. | |
| Zinc | After dinner | It can upset the stomach, so it’s good to take it with food. | |
| Iron | In the morning, on an empty stomach or with a drink containing vitamin C. | It increases the absorption of vitamin C and should not be taken with foods containing calcium. | |
| Selenium | At any time of the day, with food | It is good to take it with food for better absorption. | |
| Potassium | At any time of the day, with food | It is better absorbed with food. | |
| Fatty acids | Omega-3 Fatty Acids | In the morning or at noon, with food | It should be taken with food for better absorption. |
| Omega-6 and Omega-9 | In the morning or at noon, with food | It should be taken with food for better absorption. | |
| Protein and Amino Acids | Whey Protein | Post-exercise, within 30 minutes | Supports muscle recovery and growth. |
| Casein Protein | before bed | Provides continuous protein release throughout the night. | |
| BCAA | Before, during or after exercise | It reduces muscle breakdown and increases performance. | |
| glutamine | After exercise and before bed | It supports the immune system and accelerates muscle recovery. | |
| Herbal and Natural Supplements | ginseng | In the morning or noon | Increases energy levels and supports alertness. |
| Echinacea | at any time of the day | It can be used to support the immune system. | |
| Turmeric (Curcumin) | At any time of the day, with food | It is a fat-soluble compound and is better absorbed with food. | |
| Garlic | At any time of the day, with food | Taking it with food can prevent stomach upset. | |
| Other Supplements | probiotics | In the morning, on an empty stomach or at night before going to bed | They live better when their stomach acid is low. |
| melatonin | 30-60 minutes before bed | It improves sleep patterns and makes it easier to fall asleep. | |
| Fiber Supplements | Any time of the day, with plenty of water | It supports digestive health and prevents constipation. | |
| Coenzyme Q10 (CoQ10) | In the morning or at noon, with food | It is a fat-soluble compound and is better absorbed with food. | |
| collagen | In the morning or noon | It can be taken at any time of the day for ease of digestion. |
What Should You Pay Attention to When Using Supplements?
- Before using the supplement, you can have your vitamin and mineral levels measured by having a detailed blood test .
- When choosing a supplement, you should focus on options that meet the nutrients, vitamins and minerals your body is missing .
- You should determine the appropriate dose for your age, weight and health condition with your doctor and start using the supplement.
- By paying attention to the supplement instructions , you can be careful to take supplements at certain times of the day.
- Some supplements are suitable for consumption once every morning, so you can read the usage recommendations carefully.
- To benefit from supplement use, you must continue to take supplements regularly .
- If you have a chronic disease and use medication, you should balance the medication by taking into account its interaction with other medications.
- When using supplements, you should pay attention to purchasing products from reliable companies and using products that have passed the necessary tests.
What are the Best Supplements?
ACV
ACV; It is a type of supplement that contains a combination of zinc, magnesium and vitamin B6 . In terms of its content, it can improve sleep quality, support muscle repair and balance testosterone levels. Thanks to these features, it is among the preferences of those who want to buy supplements.
Creatine
Creatine is an important supplement for energy production. It stands out with its ability to increase muscle mass and improve strength and performance in the sports routine and daily nutrition routine. It may be preferred to perform better in exercises.
Omega-3 Fish Oil
Omega-3 fatty acids; It is a supplement that highlights important fatty acids such as EPA and DHA . It is used to maintain general body health and improve brain health.
Omega-3 fatty acids, especially fish oil supplements, have been researched to support heart health. Studies show that omega-3 fatty acids can lower triglyceride levels, balance blood pressure and regulate heart rhythm. It is also thought to have positive effects on brain health, depression, inflammation and other health conditions.
Omega-3 Fatty Acids
Source: “Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease.” Cochrane Database Syst Rev. 2018 Nov 30;11(11):CD003177.
Findings: This meta-analysis shows that omega-3 fatty acids reduce the risk of cardiovascular disease and improve overall heart health.
BCAA
It is expressed as three essential amino acids that support muscle repair and growth. It consists of a combination of leucine, isoleucine and valine . This supplement can be consumed to give energy and prevent fatigue.
probiotics
It is a type of supplement that supports the proliferation of beneficial bacteria in the digestive system. It is a supplement that can be recommended for all ages and everyone. It has a structure that can protect intestinal health and reduce digestive problems.
probiotics
Source: “Probiotics for the prevention and treatment of antibiotic-associated diarrhea: a systematic review and meta-analysis.” JAMA. 2012 May 9;307(18):1959-69.
Results: This study shows that probiotic supplements are effective in preventing diarrhea due to antibiotic use.
Protein Powder
Protein powder is a nutritional supplement used to increase muscle mass, accelerate post-exercise recovery and support overall protein intake. It is usually obtained from various sources such as whey (whey), casein, soy or vegetable proteins (pea, rice, hemp) . Protein powders are rich in amino acids and are quickly absorbed by the body, supporting muscle repair and growth.
Increase in Muscle Mass and Strength
In a study, under the title “The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength”, the effects of whey protein and creatine monohydrate on lean tissue mass and muscle strength when used together with resistance training were examined.
The results of the study showed that the combination of whey protein and creatine monohydrate led to greater increases in muscle mass and strength than using whey protein alone.
(Volek, JS, Volk, BM, Gómez, AL, Kunces, LJ, Kupchak, BR, Freidenreich, DJ, … & Maresh, CM (2013). Journal of Strength and Conditioning Research, 27(1), 112-126)
Whey Proteins
It is very common in supplement use. It is derived from whey and may be effective for muscle repair. It helps the body feel more vigorous after exercise. It is a very frequently used supplement.
Increasing Muscle Strength
Hayes, A., & Cribb, P. J. (2008). Effect of whey protein isolate on strength, body composition, and muscle hypertrophy during resistance training. Current Opinion in Clinical Nutrition & Metabolic Care, 11(1), 40-44.
This study found that whey protein isolate may have positive effects on strength, body composition, and muscle hypertrophy during resistance training.
glutamine
It is a very popular supplement among athletes. This supplement aids in muscle repair and growth. It is recommended for those who do sports regularly and intensively. It gives fitness to the body.
L-Carnitine
L-carnitine, which is very important in fat burning, is produced naturally in the body. It can be preferred in addition to nutrition during the sports process. L-carnitine is used in cell organelles called mitochondria in the cycle of converting body fat into energy. Thanks to this function, it helps protect heart and muscle health.
Post-Exercise Recovery
Fielding, R., Riede, L., Lugo, J. P., & Bellamine, A. (2018). l-Carnitine supplementation in recovery after exercise. Nutrients, 10(3), 349.
This study found that L-carnitine supplements may support post-exercise recovery and reduce muscle soreness.
multivitamins
Supplements containing multivitamins are recommended for both those who do sports and those who do not. It helps strengthen the immune system of people who are busy. It is preferred to feel more vigorous and reduce muscle pain.
These types of supplements; It may contain various nutrients such as vitamins A, B complex (B1, B2, B3, B6, B12), C, D, E, K and various minerals (iron, calcium, magnesium, zinc) . Contents and values may vary depending on the product preferred.
Group B Vitamins
It supports energy production, protects nervous system health, and prevents anemia.
Vitamin B Complex
Source: “Effects of vitamin B12 and folic acid on cognitive function and depression in the elderly: a systematic review and meta-analysis.” Br J Nutr. 2012 Aug;108(10):1948-60.
Results: This meta-analysis shows that vitamin B12 and folic acid supplements may improve cognitive function and reduce the risk of depression in older individuals.
Magnesium
It supports muscle and nerve functions, protects bone health, and relieves migraines.
Source: “Magnesium and migraine: a systematic review.” Headache. 2015 Jun;55(6):884-90.
Results: This study shows that magnesium supplements may reduce the frequency and severity of migraine attacks.
Caffeine
Supplements containing caffeine, used to increase energy, focus and performance, support athletes and those who want to use supplements. Caffeine can also be obtained from 1 cup of unsweetened coffee .
Glucosamine
Glucosamine is expressed as one of the main components that form the structure of the cartilage tissue in the joints in humans . Taking this component with the help of supplements facilitates the strengthening of cartilage tissue. It is especially preferred by those who do intense sports. It can help relieve joint pain and swelling.
Casein
Casein, a protein found in milk, makes up approximately 80% of milk . Since it is slowly digested in the body, it is preferred for athletes. Thanks to its function of transporting calcium ions, it helps relieve muscle and bone pain. It is included in the supplement contents.
Pre-Workout
These are the types of supplements taken before starting sports. It is consumed in powder or capsule form. It prepares the body and gives energy according to the tempo and duration of the sport. Such supplements; It may consist of caffeine, beta-alanine, L-arginine and other amino acids .
Frequently Asked Questions About Supplements
Is Supplementation Healthy?
Supplements are generally preferred because they are healthy nutritional supplements. Harms may occur with excessive, incorrect and uncontrolled use. Some supplements may cause side effects for some people. Therefore, it is recommended to consult a physician for healthy use.
When to Drink Supplement?
Supplements in pre-workout form can be consumed 30-45 minutes before exercise to create energy before exercise. After reviewing the usage recommendations of your preferred supplement, you can take it at the most suitable time for your exercise. Supplements such as vitamins and nutritional supplements taken once a day can usually be taken in the morning.
Should Fitness Beginners Use Supplements?
Those who are new to fitness or other sports must go through the process of preparing their body. After adapting to the sports tempo, an appropriate supplement can be started according to age and weight. Those who are new to fitness can do their exercises without using supplements in the first place.
Is It Necessary to Use Supplements?
It is not necessary to use supplements before exercise or during the day. It is possible to get the energy and nutritional supplements the body needs naturally. Energy needs can be met with a healthy and balanced diet.
You can go to the gym and continue your intense routines without using supplements. If your doctor deems it appropriate, you can take the appropriate supplement for yourself.
Can You Build Muscle Without Taking Supplements?
It is possible to build muscle without supplements. You can build muscle by supporting a balanced and regular nutrition program that includes sufficient amounts of protein, carbohydrates, fat and other nutrients, and sports.
Who Can Use Supplements?
Supplements are generally preferred by athletes and bodybuilders . Because they spend more energy and get tired during the day than a normal person. Supplements are used in a controlled manner to balance this energy and keep the body vigorous. Those who do sports and those who do not can use supplements at appropriate doses.
Those who want to use supplements during sensitive periods such as pregnancy, breastfeeding, and after and before surgery can consult a doctor and make the healthiest decision.
Should Supplement Be Taken Before or After Exercise?
Immediately after sports and exercise, catabolism, or breakdown, occurs in the body. In this destruction, muscles need to be repaired and strengthened. Therefore, protein-containing supplements such as protein powder should be consumed immediately after exercise. Supplement types containing multivitamins or caffeine can be preferred in the morning or before exercise during the day.
Which Fat Burning Supplement?
L-carnitine is a fat burning supplement. L-carnitine can be used to support the fat burning process. L carnitine can accelerate fat burning and provide energy to the body.
What is the Best Testosterone Boosting Supplement?
As a testosterone boosting supplement; Zinc, vitamins A, C, D and E can be supplemented. Research shows that zinc deficiency can cause low testosterone. Using vitamin D and zinc supplements under doctor supervision can increase testosterone levels.
