Yonatan Kaplan headshot.
(photo credit: Courtesy)
This article will continues a discussion on supplements that was begun in last
Some of the most popular types of supplements are
protein supplements, high protein bars and amino acids
Protein is one of the body’s fuel sources for muscles
during exercise. The amino acids found in the protein in our bodies create new
tissue, repair existing tissue and aid in the manufacturing of enzymes and
hormones, which are involved in numerous bodily functions, such as
Studies have shown that most athletes consume far more than
the recommended daily dose of protein, which completely negates the need for
Additionally, whole proteins found in foods are
generally better than taking individual amino acids.ANTI-OXIDANTS
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Anti-oxidants play an important role in defending the body’s tissues against the
effects of strenuous exercise.
The body naturally develops this defensive
system, without the use of supplements, as long as one is consuming a balanced
diet. Taking this into account, scientists are presently at a loss as to whether
or not adding hard training exercises leads to a greater need for dietary
The use of supplements, however, is not recommended at
present time as the research does not seem to indicate that anti-oxidant
supplements provide any benefit for the body.
Some research even suggests
that supplementation of this kind can reduce the efficiency of the body’s
natural defense system.IRON
The most prevalent nutrient deficiency in
the world is iron deficiency, and is extremely widespread among
When it occurs in athletes, it can impair training. Some
symptoms of iron deficiency are decreased endurance ability, chronic fatigue and
recurring illness, for instance, minor infections.
Iron plays a
fundamental role in the delivery to and usage of oxygen by muscles during
Unfortunately, the human body does not generate its own iron;
therefore, it must come from an outside source. The average recommended daily
dose of iron, according to a recent paper published in the British Journal of
Sports Medicine, is 8mg/day for men and 18 mg/day for women.
to carefully monitor their iron intake, as their menstrual cycle augments their
requirements for iron, due to loss of blood and a lower food intake. It is
advised that females eat foods rich in iron, especially during this time of the
month, and in general, since women on average, eat less than men.
strongly recommended that anyone who has unexplained fatigue, especially a
vegetarian or vegan, consult with a sports nutrition expert and a sports
physician. It is not a good idea to start going on supplements before properly
investigating the matter.
In general, it is not advisable to take iron
supplements. Too much iron can be just as harmful to the body as is too
Additionally, giving the body too much iron without properly
consulting a doctor can lead to ignoring the real problem at hand – fatigue. It
is always better to consult with a doctor in order to discover what caused the
iron deficiency, than to just treat the symptoms.CALCIUM
important nutrient and popular supplement is calcium.
healthy bones and this fact has led to many countries adding calcium to many
everyday foods. Even so, calcium is obtained through dairy foods, including
those that are low in fat, which prove to be better sources of
The average adult needs three servings a day of
Children and youth need more calcium due to all the growth
spurts they experience.
As with iron, women also need more calcium during
their monthly cycle as well as during pregnancy. Women need to ingest more
calcium in general, due to their lower food intake.The above information
is supplied by Yonatan Kaplan PT PhD (Candidate). Director, Jerusalem Sports
Medicine Institute, Lerner Sports Center, Hebrew University.For further
details, please visit www.jsportmed.com, e-mail firstname.lastname@example.org or call
Yonatan at 054-463-9463.
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