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Supplements Demystified: Sipping on Science and Dodging Dietary Dilemmas

Good morning, fitness enthusiasts! As I was sprinkling some collagen magic into my morning coffee, I stumbled upon an article that’s as long as my to-do list but twice as intriguing. Grab your favorite snack and join me as we dive into the world of high-performance athletes, nutrition, and the secrets to staying injury-free. Spoiler alert: it’s not just about coming to Hatha Yoga and Fitness Yoga Sculpt or lifting weights with our trainers!

Unveiling the Olympian Insights: A Dietary Adventure

Before we get too excited, let’s check out the grand symphony of dietary supplements and their dance with high-performance athletes. The International Olympic Committee (IOC) has spilled the beans on everything from sports drinks to gels, promising us a front-row seat to the nutritional spectacle.

  1. Adverse Effects: Because Too Much of a Good Thing Can Be Worse than Meh!
    • First stop: the section on adverse effects. Just because these supplements are as accessible as your neighborhood coffee shop doesn’t mean they come without a backstage pass of potential issues. The wrong approach can reverse training gains or contribute to fatigue. Let’s take a quick peek to keep our supplement game strong but safe.
  2. Timing is Everything: Don’t Let Your Exercise Adaptations Get Blunted!
    • Ever felt like your supplements were playing hide-and-seek with your workout gains? Turns out, the timing and dosage might be the culprits. Who knew that a scoop too much or a minute too late could dampen your exercise-induced training adaptations? Time to decode the secrets of the supplement clock!
  3. Table Talk: A Feast of Knowledge on Sports Drinks and Gels!
    • Skipping past the science of studies (Figure 1), we land at the tables that spill the beans on sports drinks versus gels. In the IOC consensus article, there is a lot of information on these topics. Table 2 is your cheat sheet for that debate, while Table 3 is a sneak peek into the supplements that might just give your performance an extra oomph!
  4. Recovery: Because Even Superheroes Need a Break!
    • Not pushing yourself is one training mistake, but recovery helps training be effective. Ever wondered about the magical world of recovery? Table 5 is your backstage pass to post-workout wonders. Turmeric might be missing from Table 4 on performance, but it does appear here; there’s enough science to keep the anti-inflammatory aficionados intrigued!
  5. Energy Production and New Proteins Need Nutritional Support and you may not always get of this support and nutrition from your meals.

The Facts and Where to find more:

IOC consensus statement: dietary supplements and the high-performance athlete – PubMed (nih.gov)

Wait, There’s More! Immune Protection Edition: A Dietary Detour

Now, if you’re like me and enjoy a bit of skepticism sprinkled with your nutrition knowledge, we’ve got another reference up our sleeves. Brace yourself for a systematic review that explores select dietary supplement ingredients for preserving and protecting the immune system. Garlic, probiotics, mushrooms – oh my! For the reference find this article: Select Dietary Supplement Ingredients for Preserving and Protecting the Immune System in Healthy Individuals: A Systematic Review – PMC (nih.gov)

Conclusion: Navigating the Nutrition Maze

As we wrap up our whirlwind tour through the nutrition wonderland, armed with references and a sprinkle of skepticism, let’s pledge to sip our supplements wisely and dodge the dietary dilemmas like the nutrition ninjas we are. Here’s to a well-fed and injury-free journey, my fellow fitness aficionados! Happy reading and even happier sipping!


Suzanne Trupin, MD, Board Certified Obstetrician and Gynecologist and owner of Women's Health Practice, Hada Cosmetic Medicine, and Hatha Yoga and Fitness

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