Sports Nutrition

A branched-chain amino acid (BCAA) is an amino acid with an aliphatic side chain. Among the proteinogenic amino acids, valine, isoleucine, and leucine are collectively called branched-chain amino acids. Supplements containing BCAA can help improve athletic performance. Specifically, BCAAs have various functions that include supporting muscle strength, reducing muscle soreness, assisting muscle tissue repair, promoting muscle growth, and encouraging muscle growth. In order to maximize their effects, they are usually taken during and after exercise.

Whey protein is a kind of protein extracted from whey in milk, which contains a variety of amino acids, some immunoglobulins and growth factors. Whey protein has a high biological value, making it an ideal sports supplement, especially for bodybuilders looking to build muscles. After exercise, protein supplements are most effective if taken within 30 minutes. Taking whey protein supplements along with exercise can help build muscle groups.

Too much exercise can deplete magnesium in the body, and adequate amounts need to be obtained through diet or supplementation since the body cannot synthesize magnesium. Magnesium deficiency can lead to lactic acid buildup and muscle cramps. Some athletes are often in a state of magnesium deficiency after intense exercise or training. Magnesium supplements can repair muscles, relax muscles and suppress inflammation, which can help improve performance and endurance in athletes.

Creatine is an amino acid found in the body that assists in providing energy to muscle and nerve cells. People rely on adenosine triphosphate (ATP) to provide energy during exercise. With the depletion of ATP, the body becomes fatigued and creatine can quickly synthesize ATP to supply energy. Timely supplementation with creatine helps improve muscle strength and endurance, as well as prevent fatigue. In addition, oral creatine reduces the incidence of dehydration, muscle cramps, and damage to muscles, bones, ligaments, tendons, and nerves.