If you're looking for the proverbial magic bullet, sorry to disappoint. “Sports performance is a combination of genetics, training, nutrition, recovery and commitment,” says Koh Hoon Siang, lecturer in the Diploma of Applied Food Science and Nutrition at the
Temasek Applied Science School. As their name suggests, supplements are, at best, supplementary, he adds.
You’d be better off tweaking your diet rather than focusing on individual compounds if you’re looking to smash a personal best, concurs Dr Josh Zhu, senior director of Clinical & Pharmacology Affairs at Pharmanex. Dr Zhu recommends active people consume more of vitamins A, C, E and B, as well as minerals such as magnesium and selenium, to augment their recovery rate. But seek professional advice before making a drastic change to your diet.
VITAMINS
Our bodies produce free radicals during exercise, says Koh Hoon Siang, a lecturer in Applied Food Science and Nutrition. Supplementing with antioxidants (vitamins A, C and E) can reduce your post-workout inflammation – which is vital if you wish to bounce back quickly for your next workout. Eat a slice of papaya it provides 60mg of vitamin C, twice the recommended daily allowance.
CREATINE
Creatine works by extending muscular regeneration time by nearly 20 per cent, says Koh. It can be helpful for sprints, or for sports with short recovery intervals like football. As it also draws water into muscle fibres, you may gain weight, so it’s not advisable if your sport requires you to have a good power-to-weight ratio – like when you have to run a marathon.
BCAAS
Branched chain amino acids are valued as they reduce muscle breakdown – but BCAAs are used by the body only when its glycogen stores are depleted, usually only after 60 to 90 minutes of endurance exercise, Koh says. So while marathon runners can gain from BCAAs, a carb-based sports drink can also delay the breakdown of muscle.
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