Blog

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 soon and do you absolutely want to avoid injuries? Then be sure to read the blog below. The sports dietician of 3Action Sports Nutrition is happy to explain to you what the impact of sports nutrition and supplements can be on injury prevention in endurance athletes. This way you are 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 cannot be considered a substitute for a well-balanced diet and exercise program. The impact may depend on the specific supplement and the individual. In addition, nutrition and supplements are only one aspect of injury prevention, other factors include training, adequate recovery time, good technique, and appropriate equipment. Several factors, therefore, play a role in the occurrence of an injury. However, with the right (sports) nutrition and supplements you can reduce the risk of an injury.

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

You've probably heard about it: the sports nutrition pyramid. We see that basic nutrition has a large share, followed by sport-specific nutrition and sports supplements. So everything starts with a good basic diet or healthy food. If your basic nutrition is not good, this will affect your sports performance. Below are some important points for attention in the prevention of (sports) injuries:

1. Stay hydrated! Before, during, and after exercise. Depending on the intensity & duration of the effort as well as the weather conditions, you can opt for water, 3Action Hydration tabs (electrolytes), and/or an isotonic thirst quencher such as 3Action Sports Drink.
2. Ensure a sufficient energy intake in the form of carbohydrate-rich food when you exercise intensively. After all, you cannot store large stores of carbohydrates in the body. Topping up on time is therefore the message!
3. Spread your protein intake over 3 to 4 meals, consuming at least 20-25g of protein per meal for a good recovery.
4. Choose the right ratio of fats! Our diet generally contains quite a lot of omega-6 fatty acids due to additions to many popular foods (biscuits, cakes, 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 to omega-3 increases the risk of inflammation. Good sources of omega-3 fatty acids include fatty fish (salmon, herring, mackerel, ...), certain nuts (including walnuts), seeds & kernels.
5. Limit alcohol! It’s a Flemish thing, we know. On a recreational level, sports and alcohol are inseparably linked. Unfortunately for many of you, sports and alcohol don't mix well. With vigorous physical effort such as sports, you put your body to work. Your body uses energy and needs to recover afterward. When drinking alcohol, your body also has to work. Alcohol is regarded by our body as a toxic substance and prefers to get rid of it. After drinking, the liver therefore immediately starts breaking down alcohol. During this process, there is less energy and attention to the physical effort on one hand and recovery on the other hand. That’s why sports and alcohol don't go well together. In addition, it increases the risk of dehydration, and injuries and reduces the endurance of the heart.
6. Eat colorfully with plenty of fruit and vegetables. Healthy food is balanced and varied. By eating colorful food, you increase your intake of vitamins and minerals that will directly or indirectly have a preventive effect on the occurrence of an injury.

The right nutrition plays a crucial role in optimal recovery between efforts and indirectly also in preventing injuries. To clarify, for example, when an athlete 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 and starts a new intensive 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 for injury prevention or to speed up recovery after an injury. Below are some examples:

• Carbohydrates

Carbohydrates are an important source of energy for the body, especially during endurance sports. Adequate carbohydrate intake can help replenish muscle glycogen stores and reduce the risk of fatigue and injury.

• Proteins

Proteins are necessary for muscle recovery and muscle building after intensive exercise. An adequate intake of protein can help repair muscle damage and increase muscle strength, which can help prevent injuries. 3Action Recovery Shake is a protein-rich drink with an anti-cramp formula that supplements whey protein, carbohydrates, and minerals in one drink for a quick recovery. 3Action Whey Protein shake consists of high-quality whey proteins including a high dose of BCAAs and glutamine for ideal support for 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 risk 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 intertwined in a network of connective tissue or collagen. With loads such as sports, the connective tissues have to absorb many blows, which can lead to injuries. Collagen supplementation can then be used in addition to the normal diet to prevent injuries and accelerate the recovery process. 3Action Collagen Protein or 3Action collagen+ contains Peptan® which guarantees high purity and high bioavailability due to its hydrolyzed form.

• BCAA

3Action BCAAs or Branched Chain Amino Acids (leucine, isoleucine, and valine) cannot be produced by our body and must therefore be obtained 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 less chance of injury from distraction or fatigue. 3Action Guarana gives a stimulating effect, dispels fatigue, and increases concentration and energy during exercise.

• Magnesium

Magnesium supplements can help prevent muscle cramps and muscle 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. Moreover, 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 avoid 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 to info@3actionsportsnutrition.com

- Michaline Lon, sports dietitian -