So you've decided that you need to take some type of sports supplements, but you don't really know what sports supplements are, or what they do? Then this is the article for you! A beginners guide to sports supplements, giving the low down on the most popular products available today. One point that must be noted, is that supplements are just that, supplements to your nutrition. The use of sports supplements does not make up for a bad diet. They are not magical or quick fix answers to better results and should not be considered as such, but used correctly can enhance your training, diet and general progress.

PROTEIN POWDERS
One of the most popular products on the bodybuilding market. Protein is required to build muscle, without a good, steady supply of protein your muscles will not grow. Excellent food sources of protein include fish, poultry, milk and eggs. Protein Powders, usually mixed with milk or water, offer a nutritional shake / drink that is high in protein and relatively low in fat and carbohydrate. Protein shakes are often used for convience more than anything, though when consuming large amounts of protein daily, some people find it easier and less filling to drink it rather than eat it.

Various types of protein powder are available including Egg Protein, Soy Protein, Milk Protein and Whey Protein. Whey protein is acknowledged as one of the best sources of quality protein due to it's high biological value (The measure of efficiency). Protein shakes are usually available in a variety of flavours and the only way to find a flavour / brand that suits you it to try them.

Over the last couple of years, Protein Bars have become popular. These are snack bars (often coated lightly in chocolate) which are high in protein. Most protein bars also have quite a high sugar / carbohydrate content but a variety of low carb bars have slowly begun to appear on the market.

AMINO ACID TABLETS
Amino acids are the building blocks which make up protein. It was suggested that taking amino acids directly would be more efficient than digesting protein. Amino acid tablets are less popular today than when they first appeared, but are still widely available.

CARBOHYDRATE SUPPLEMENTS
Our body uses carbohydrates as a primary energy source. There are many carbohydrate supplements available on the market such as Maltodextrin and are usually taken with milk or water..

WEIGHT GAINERS
Weight gainers are high calorie shakes / drinks used to aid or supplement your calorific intake to ensure it is sufficient for growth. Early weight gainers were loaded with sugar but as technology has improved, so has the quality of the supplements, the majority of todays weight gainers use complex carbohydrates. Many people like to manufacture their own weight gainers by mixing a protein powder and a complex carbohydrate supplement, such as Maltodextrin, together in a single shake.

MEAL REPLACEMENT POWDERS (MRP's)
Very similar to weight gaining powders, but have greater nutritional value via additional vitamins and minerals. A number of companies have started supplying MRP's in sachets or small packets. Whilst these offer convenience over larger tubs, they are often more expensive. Your choice would depend on your priorities.

CREATINE
Creatine Monohydrate is one of the most talked about sports supplements of the last few years, especially in the media. Creatine is not a drug, but rather a substance that naturally occurs in muscle tissue. Creatine is a combination of 3 amino acids; arginine, glycine and methionine. It can also be found in high quantities in some foods (Tuna, Herring and Beef), though not high enough to be beneficial to be considered a method of supplementation. Creatine monydrate, the supplement form of Creatine, is a white, flavourless and odourless powder.

Creatine helps provide the energy our muscles need to move, particularly quick and explosive movements. Muscle contractions within the body are initially fuelled by ATP (adenosine tri-phosphate ). Our bodies have only a limited supply of ATP and can provide energy for only a short time before failure. Supplementation with Creatine increases the rate at which the body can supply ATP and hence allows an extra burst of energy. In basic terms, creatine supplementation will allow you to lift more weight, or push out an extra couple of reps.

Creatine has been linked via anecdotal evidence to muscle cramps and headaches. Scientific studies have yet to substaniate these claims. Approximately 5% of people are non-responders, usually due to abnormally high levels of creatine in their skeletal structure.