The impact of sports nutrition and supplements on injury prevention in endurance athletes

Do you often suffer from injuries? Do you have an important sporting event coming up and do you absolutely want to avoid injuries? Then be sure to read the blog below. The sports dietician from 3Action Sports Nutrition will be happy to explain to you what the impact of sports nutrition and supplements can be on injury prevention for endurance athletes. This way, you will be well prepared at the start.

Sports nutrition and supplements can help prevent injuries in athletes, but it is important to emphasize that they are not a magic solution and should not be considered a substitute for a well-balanced diet and exercise program. The impact can vary depending on the specific supplement and the individual. Furthermore, nutrition and supplements are only one aspect of injury prevention, other factors include training, adequate recovery time, good technique and appropriate equipment. Multiple factors therefore play a role in the development of an injury. However, with the right (sports) nutrition and supplements you can reduce the risk of an injury.

What do we mean by the right (sports) nutrition?

You've probably heard of it: the sports nutrition triangle. We see that basic nutrition plays a major role in this, followed by sports-specific nutrition and sports supplements. Everything starts with a good basic diet, or healthy nutrition. If your basic nutrition is not good, this will affect your sports performance. Below are a number of important points of attention in the prevention of (sports) injuries:

1. Make sure you stay well hydrated! Both before, during and after an effort. Depending on the intensity & duration of the effort as well as the weather conditions, you can choose water, 3Action Hydration tabs (electrolytes) and/or an isotonic thirst quencher such as  3Action Sports Drink .
2. Ensure sufficient energy intake in the form of carbohydrate-rich food when you exercise intensively. After all, you cannot store large supplies of carbohydrates in the body. So replenishing in time is the message!
3. Ensure that your protein intake is spread over 3 to 4 meals, with at least 20-25g of protein consumed per meal for proper recovery.
4. Choose the right fat ratio! Our diet generally contains quite a lot of omega-6 fatty acids due to additions to many popular foods (cookies, pastries, etc.). In addition, we notice a much lower intake of omega-3 fatty acids, which creates a poor ratio between these two types of fatty acids. Research has shown that too much omega-6 in relation to omega-3 increases the chance of inflammation. Good sources of omega-3 fatty acids include fatty fish (salmon, herring, mackerel, etc.), certain nuts (including walnuts), seeds & kernels.
5. Limit alcohol! It can hardly be more Flemish. At a recreational level, sports and alcohol are inseparably linked. Unfortunately for many, sports and alcohol do not go well together. With heavy physical exertion such as sports, you put your body to work. Your body uses energy and has to recover afterwards. When drinking alcohol, your body also has to work. Our body considers alcohol as a toxic substance that it would rather get rid of than be rich. After drinking, the liver immediately starts breaking down alcohol. During this process, there is less energy and attention for the physical exertion on the one hand and the recovery from it on the other. Sports and alcohol do not go well together. In addition, it increases the chance of dehydration, injuries and reduces the endurance of the heart.
6. Eat colorful food with plenty of fruit and vegetables. Healthy food is balanced and varied. By eating colorful, you increase your intake of vitamins and minerals that will directly or indirectly have a preventive effect on the development of an injury.

The right nutrition plays a crucial role in optimal recovery between efforts and indirectly also in preventing injuries. To clarify, when an athlete, for example, takes in too little protein, muscles cannot recover sufficiently and the risk of injury is greater or when the body is still dehydrated from the previous effort when it starts the next heavy effort. As a result of the dehydration, cramps will occur and this can lead to an injury.

Interesting supplements for athletes

Some sports supplements can be useful in injury prevention or to speed up recovery after an injury. Here are some examples:

• Carbohydrates

Carbohydrates are an important source of energy for the body, especially during endurance sports. Sufficient carbohydrate intake can help replenish glycogen stores in the muscles and reduce the risk of exhaustion and injury.

• Proteins

Proteins are necessary for muscle recovery and muscle building after intense exercise. Adequate protein intake can help repair muscle damage and increase muscle strength, which can help prevent injuries. 3Action Recovery Shake is a high-protein drink with an anti-cramp formula that supplements whey proteins, carbohydrates and minerals in one drink for rapid recovery. 3Action Whey Protein shake consists of high-quality whey proteins including a high dose of BCAAs and glutamine for ideal support of muscle recovery.

• Creatine

3Action Creatine (Creapure®) is a supplement that can help to provide the muscles with extra energy, muscle mass and explosiveness which can lead to better performance and reduce the chance of muscle injuries, but it can also be useful during the rehabilitation process for a faster recovery.

• Collagen

Collagen is a protein that occurs naturally in the human body and helps maintain healthy muscles, tendons, ligaments, bones and joints. It is an important component of cartilage and connective tissue. Muscles consist of muscle fibers and these are woven into a network of connective tissue or collagen. During stress such as sports, the connective tissues have to absorb many blows which can lead to injuries or injuries. Collagen supplementation can then be used as a supplement to the normal diet to prevent injuries and accelerate the recovery process. 3Action Collagen Protein or 3Action collagen+ contains Peptan® which, due to its hydrolyzed form, guarantees high purity and high bioavailability.

• BCAA

3Action BCAA's or Branched Chain Amino Acids (leucine, iso-leucine and valine) our body cannot produce itself and therefore we must obtain them through our diet and/or supplements. They play an important role during muscle recovery and building.

• Caffeine (Guarana)

Caffeine can help improve focus and alertness, which can lead to better performance and a reduced chance of injury from distraction or fatigue. 3Action Guarana has a stimulating effect, dispels fatigue and increases concentration and energy during exercise.

• Magnesium

Magnesium supplements can help prevent muscle cramps and tension, which can lead to injuries. Due to physical exertion and sweat loss, athletes have an increased need for magnesium. 3Action Magnesium Xtra is a liquid supplement with extra magnesium and vitamin C.

• Vitamin D:

3Action Vitamin D contributes to the maintenance of normal bones, normal muscle function and the immune system. In addition, athletes often have an increased need and supplementing vitamin D deficiencies in athletes can improve sports performance and reduce the risk of injuries.

Although sports nutrition and supplements can help prevent injuries, it is important to note that they cannot prevent all possible causes of injuries, such as overtraining. A varied, balanced diet with sufficient macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins and minerals) is the first step in recovery and injury prevention. Do you have any questions? Feel free to send us an email at info@3actionsportsnutrition.com

- Michaline Lon, sports dietician -