The best sports nutrition, experts say, is good and balanced nutrition that takes into account how many calories you burn in a workout and supplements it later. A few products help make this process quicker :-

Protein supplements – in the form of powders, pills, shakes or bars. While these sources for protein are of those most popular ones, there are also others sources of protein like Casein, Egg, and Soy proteins. It is a fast absorbing supplement and is to be taken before workout to increase stamina and performance. The Whey protein is derived from milk and contains up to 90% pure protein.

Creatine – Helps in rebuilding muscles and increase energy. The creatine is produced naturally in the body in the liver. With higher energy levels you can exercise longer and harder. In itself it will not make your muscles more defined but the vigorous exercise you are able to perform will do that.

Glutamine – an Amino Acid found in big quantities in the muscles. It also helps restore and rebuild tired muscles by transporting nitrogen. It helps in the digestive system by increasing the absorption of nutrients from food.

Nitric Oxide – Is found in the body in the form of gas, but in supplements in forms of pills and powders. It increases blood flow to the muscles and is very popular with body builders. It helps increase muscle size.

Testosterone supplements – Help boost the level of testosterone in a man’s body. Also called anabolic steroids, they increase strength and body mass, give more energy and libido and elevate the mood.

Some supplements like Ephedrine are known for their ability to stimulate the brain, increase the rate of the heart, and constrict blood vessels which raises blood pressure and expends the lungs so you can absorb more oxygen. It increases metabolism by increasing body heat. This supplement which was very popular for weight loss programs has been banned by the FDA for causing heart attacks in people who took it in large doses.

This comes to show that not all the information about sports nutritional supplements is widely known. This is a relatively new field of nutrition and supplements that are used today by body builders, and some of them might be banned in the future or cause damages yet unknown. This field is not yet regulated and the difference and effectiveness of different brands varies wildly.

Which vitamins to take is another question. And the more you’ll ask the more answers you’ll get. Here is some order in the confusion and the recommended daily allowance by the food and drug administration.

Vitamin A – Helps in bone growth and in vision, appetite and taste. Recommended Daily Allowance (RDA) is 800 mcg.
Vitamin B1 – Helps regulate the nerve system, heart, digestion and muscles. RDA – 1.2 mg.
Vitamin B2 – Helps in the breaking of fat, protein and carbohydrates. Helps in the building of nails, hair and skin. RDA – 1.3 mg.
Vitamin B6 – Helps in the absorption of proteins and carbs. RDA – 1.3 mg.
Vitamin B12 – Boosts energy, helps in the production of red blood cells. RDA – 2.4 mcg.
Vitamin C – Immune booster, helps in healing of wounds, preventing scurvy. RDA 90mg.
Vitamin D – Enables the absorption of calcium . RDA – 5 mcg. a day.
Vitamin E – An antioxidant, fights infections, lubricates, has an important part in the building of nails and hair. RDA 15 mg.
Folic Acid – Helps in the production of red blood cells. Women lacking in folic acid might give birth to babies with neurological problems.
Vitamin K – promotes strong bones, helps in blood clotting. RDA 100 mcg.
Coenzyme Q10 – The body makes it and our cells use it, but we don’t make enough. The coenzyme is important in converting food to energy. RDA 100 mg.

Those are the basic vitamins (today we know also of B3, B5, B7 etc.) we should all take the recommended dosage. There is a difference between men and women. This list is the average to be used as a guideline.

Most of those vitamins have been grouped together in multi-vitamins to make it easy to take. Some people say those recommendations are too low. From time to time there comes a doctor who recommends loading the body with a certain vitamin to prevent diseases (used to be B12, then C. Now it’s vitamin D.) Try to get as much vitamins as you can from proper nutrition and use supplements to make up the gap.