Food has an irreplaceable contribution to the performance of all athletes. Food supplements can be part of the nutritional and food planning for athletes with a relevant contribution. Its use by athletes of all competitive levels and also by recreational practitioners is now a common practice, but it does not replace a complete and balanced diet and must comply with good practices . The correct use of some food supplements can have benefits for athletes; Incorrect use of dietary supplements can have harmful effects on the athlete health, sports performance, and reputation. Therefore, a complete nutritional assessment of each athlete always plays a central role: Identifies individual nutritional needs in specific contexts; Correctly defines objectives and helps to choose food supplements with recognized quality and safety, which is the basis for their rational and correct use. Avoids random and poorly informed decisions about the use of dietary supplements. Expected benefits The common reasons presented by athletes to justify the use of dietary supplements include: Cover nutrient requirements which can be difficult to obtain through food alone; Have convenient and practical ways to consume energy and nutrients, in addition to conventional foods; Obtain direct or indirect benefits in sport performance, for example reinforcement of needs associated with intense training, musculoskeletal pain relief, or injuries recovery. In fact, many supplements targeted at athletes claim to have a direct or indirect effect in performance. Nonetheless: Only for some exists and adequate evidence of direct or indirect benefits. Responses to different types of food supplements are affected by the context in which they are used and have large individual variations associated with genetic factors, body composition, digestive microbiota and usual diet. Before being used in a competition context, any nutritional supplement must be tested in training periods and/or simulated competition . Adverse effects of food supplements Adverse effects of the use of supplements may occur associated with: To the product ; Bad practices, that is incorrect use . Even for a food supplement that complies with good manufacturing and marketing practices, correct storage by the consumer and respect for expiration dates, according to what is indicated for the product, safeguards the occurrence of problems such as gastrointestinal disorders. While it may seem like just a minor transient inconvenience, the occurrence of these problems during peak competitive periods can significantly interfere with performance goals of an athlete either a recreational athlete or an elite athlete. Bad practices to avoid Mixing different products without considering the total doses of ingredients or possible interactions between them For example, iron supplementation (in individuals with adequate iron status) can result in symptoms ranging from vomiting, diarrhea, and abdominal pain, and even progress to hemochromatosis and liver failure. Bicarbonate can cause gastrointestinal discomfort when taken in amounts sufficient to enhance performance (training in the use of this supplement is necessary, and allow for a gradual approach), which can detract from performance rather than improve it, and can counteract the benefits of others. supplements taken at the same time. More is better For example, when applied to caffeine the philosophy more is better can result in side effects, including nausea, anxiety, increased heart rate, insomnia, undesirable effects with consequences much more relevant than the expected benefits on performance. These adverse effects are more common with caffeine doses ≥ 9 mg/kg body weight, but maximum benefits are generally achieved with intakes of 3-6 mg/kg. After all, are food supplements recommended or not? Upon individual assessment and compliance with legal standards and good manufacturing and marketing practices, the use of dietary supplements by athletes is recommended when: The athlete context justifies it; Its use is done in training periods outside the competitive period and under controlled conditions; The quality of supplements is controlled and the risks of its use are minimized; They are used with appropriate standards (dosing, timing of ingestion, among others). No athlete, whether competitive or recreational, should decide to use a dietary supplement without having an informed, clear and specific answer for you to the following questions: What are the potential benefits of the food supplement for you? Does the product have any safety risk specific for you? What are the potential benefits for you? What is the right dose for you? How, when and for how long should you use the food supplement? The evaluation by a nutritionist is an asset , and the sports nutrition consultation is the ideal context to obtain the answer to these and other questions and to optimize the benefits of food and nutritional planning on your health and sports performance. Author : João Almeida Lopes Meet the nutrition clinical team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
