Guide to sports supplements

Good nutritional planning can make all the difference in an athlete’s performance, both at amateur and professional level. It’s not just about training hard, but about taking care of your body from the inside out to get the maximum benefit from each training session. In this guide to sports supplements, we explain what options are on the market, what their main benefits are and in which cases it might make sense to incorporate them into your routine.

All content is based on the latest research in the field of sports nutrition, ensuring a current and rigorous approach. Of course: before incorporating any supplement into your daily diet, it is essential to consult with a specialist to assess your needs, your general health and your specific goals.

What supplements should athletes take?

There is no one-size-fits-all formula. Each body works differently, and each sporting discipline has specific requirements. According to the most recent studies, these are some of the most commonly used sports supplements supported by scientific evidence, always depending on the athlete’s objective:

• Protein powder: recommended for those who wish to increase or maintain muscle mass, especially in strength training phases or after demanding sessions.
  
• Creatine: ideal for sports that require explosive efforts, such as weightlifting or speed sports.
  
• Beta-alanine: contributes to delaying the onset of muscle fatigue during intense workouts.
  
• BCAAs: their essential amino acids promote muscle regeneration and can reduce damage after demanding workouts.
  
• HMB: very useful in athletes subjected to high physical demands, as it helps to preserve muscle mass, especially in phases of definition or caloric restriction.
  

.

What is the most effective sports supplement?

There is no absolute winner. The effectiveness of a supplement depends on multiple factors: type of training, level of experience, baseline nutrition, fitness and sports goals. However, some of them have shown consistent efficacy in various studies.

What supplement to take to gain muscle mass

For those whose priority is to increase muscle volume, the combination of protein and creatine is one of the most studied and effective. Protein favors the synthesis of new muscle tissue, especially when consumed after training, while creatine increases performance in strength exercises, allowing training with greater intensity and volume. This synergy can accelerate the process of muscle gain, provided it is accompanied by a balanced diet and a well-designed routine.

What to take to improve sports performance?

When the main objective is to improve performance, whether in training or competition, some supplements can provide a significant advantage. Both recovery times and the ability to sustain the effort come into play here:

• Beta-alanine acts by increasing the concentration of carnosine in the muscles, which makes it possible to prolong effort without premature fatigue.
  
• Creatine is ideal for athletes who perform explosive or short duration but high intensity movements, improving both performance and recovery.
  
• BCAAs can help reduce muscle catabolism and improve regeneration, leading to more frequent and higher quality workouts.
  
• HMB is especially useful for athletes in periods of high load or restrictive diets, helping to preserve muscle mass and improve recovery capacity.
  

Bilbo Method and sports supplementation

In Método Bilbo with the collaboration of an expert sports nutritionist we have designed nutritional plans that are aligned with your sports goals. Integrated in these sports diets we propose the sports supplements that you really need to supplement and we help you to choose quality products, in the right quantities and adapted to your daily life.

Sports supplements: final conclusion

Sports supplementation can be a powerful tool, but it can also be useless or even counterproductive if not used judiciously. Before purchasing any product, it is essential that you analyze your goals, your lifestyle and your current diet. Often, a well-structured diet can make up for what some people are looking for in a bottle.

Remember: what works perfectly for one person may be unnecessary or ineffective for another. At Bilbo, we take your health and progress seriously. That’s why our recommendations are always aligned with your training plan and goals, and based on the latest research.