Ingredients for the Sports Nutrition Industry

The human body needs protein to repair cells and build new cells . Every cell in the body contains protein. Athletes, in particular, need additional protein because they use more energy than the average person.

Protein is an essential part of an athlete's diet because it helps repair and increase muscle mass. For example, a study published in Sports Medicine evaluated the effects of protein supplements taken during resistance training. The study concluded that protein supplementation might enhance muscle mass and performance as the duration and frequency of resistance training increase. Protein is one of the most popular nutritional supplements marketed to athletes and active consumers.

A high-protein diet can also be helpful for those trying to lose weight because it helps them stay full and reduces cravings and calorie intake as a result. Sports foods with high protein content help athletes and consumers conveniently add more protein to their diets. An athlete can enjoy a protein-rich bar, for example, after a workout to immediately help build muscle power. Here are common proteins added to sports products.

Casein

Casein protein is a dairy protein that the body digests slowly . It is the main protein found in milk. It is a complete protein, meaning it contains many amino acids. The most popular form of casein is micellar casein because it is digested slowly. Casein is usually taken as a powder mixed with water to create a protein shake. Just one scoop of standard casein powder contains 24 grams of protein. Consumers can take casein before bed or during long periods without food to help repair cells and support long-term muscle mass.

Soy proteins

Soy protein isolate is a dry powder ingredient that is commonly used in fortified sports foods such as protein bars, powders, shakes, and other protein-rich snacks. Soy protein isolates have been separated from the soybean and are up to 95% protein . Soy protein isolate provides consumers with a high-quality complete protein.

Soy protein isolate has a neutral flavor, so it can be combined with other ingredients without affecting the taste. It is additionally used in food products to improve texture and moisture retention and to act as an emulsifier.

Whey proteins

Whey protein is one of the main another primary protein found in milk . It is also a byproduct of the cheese-making process. Whey protein is typically available in powder form to be added to liquids or soft foods or blended with ice or fruit to make a smoothie. It is a common ingredient in protein bars, pre-made shakes, and protein waters.

You might choose whey protein isolate or whey protein concentrate. Whey protein isolate has less fat and carbohydrates than the concentrate. Whey protein overall is a fast-absorbing protein that can help increase muscle mass and strength, and speed recovery after an intense workout.

Others

Food scientists have many other options when it comes to choosing the best form of protein for their sports foods. Other common additives include:

• Caseinates: Caseinates are a form of casein commonly found as a food ingredient due to their functionality, high protein content, and mild flavor. They are available in powder form and may be used as ingredients in protein bars, baked goods, sauces, beverages, and nutritional supplements. Caseinates include calcium caseinate, sodium caseinate, and potassium caseinate.
• Hydrolyzed proteins: Hydrolyzed proteins, which may include hydrolyzed whey protein or hydrolyzed soy protein, are proteins that have been broken down, or essentially pre-digested. Generally, the process involves breaking down peptide bonds that hold amino acids together using enzymes or boiling methods. This makes it easy and quick for the body to absorb. People with malabsorption disorders or food allergies are usually less sensitive to hydrolyzed proteins.
• Milk proteins: Milk protein concentrate (MPC) and milk protein isolate (MPI) are high-protein milk powders with great versatility. They are used in manufacturing a variety of food products such as protein bars, sports and nutritional beverages, and weight management products. MPC is any type of concentrated milk product that contains up to 90% milk protein . MPI contains a minimum of 90% protein and very little fat, carbohydrates, or lactose.
• Pea proteins: Pea protein is extracted from yellow peas. In a powder form, it is used to increase the protein content of smoothies and shakes. Consumers who want vegan and hypoallergenic nutritional supplements may turn to pea protein powder. Pea proteins have a protein content ranging from 48% to 90% . Pea protein powders and isolates have many nutritional benefits and functionalities, such as whippability, emulsion stability, and water-binding capacity.

When the body digests protein, it breaks it down into parts called amino acids , which the body uses to repair cells and make new ones. There are three types of amino acids — essential, nonessential, and conditional. Essential amino acids must be supplied by foods such as meats, fish, eggs, milk, soy, beans, and some grains. Nonessential amino acids are made by the body from essential amino acids or while digesting proteins. Conditional amino acids are not needed other than in times of stress or illness.

Amino acids

Consumers may take amino acid supplements such as glutamine, taurine, and beta-alanine to reap specific benefits. Glutamine is found naturally in the body . As a supplement, it can be taken in powder form. Glutamine is produced in the muscles and may help essential body functions, particularly while the body is under stress. Intense, prolonged exercise may lead to decreased glutamine levels . Glutamine supplementation can help highly active individuals maintain glutamine levels.

Beta-alanine is a nonessential amino acid that is popular with athletes. Athletes may add powdered beta-alanine to a drink, or take the amino acid in capsule form to increase their endurance.

Beta-alanine helps athletic performance by aiding in the production of carnosine. Carnosine is a compound found naturally in the muscles. High levels of carnosine may help muscles perform longer by regulating acid buildup. Beta-alanine is one of the main components of carnosine. Athletes might take a beta-alanine supplement to increase the amount of time they spend performing high-intensity activities like sprinting or bicycling before exhaustion slows them down.

Ketogenic amino acids

Ketogenic amino acids play important roles in the human body. There are two exclusively ketogenic amino acids in the human body — leucine and lysine.

Leucine is one of the nine essential amino acids provided by food. It is essential for protein synthesis and several metabolic functions. It helps with the growth and repair of bone and muscle tissue and the production of growth hormones. Leucine levels may decrease after certain exercises , such as strength training sessions. Athletes can take a leucine supplement with isoleucine and valine –– the branched-chain amino acids (BCAA) –– to optimize protein synthesis.

Lysine is an essential amino acid obtained by food. L-lysine is the form of lysine the human body can use and is the form found in food and supplements. Lysine is taken to boost the immune system, repair muscles, and improve muscle strength and performance.

L-cysteine and l-cystine

L-cysteine is an amino acid that is found naturally in the human body . It is widely available in supplement form, and it is found in many foods such as dairy products and eggs. Consumers might use L-cysteine supplements to boost athletic performance. It may also help the overproduction of free radicals brought on by exercise.

L-cystine is a sulfur-containing derivative of cysteine. Cystine functions as an antioxidant and helps with protein synthesis. L-cystine may be used as a flour treatment agent to improve the flour baking process.

Peptides

Peptides are chains of amino acids. Structurally, peptides are similar to proteins in that they are made up of amino acids. However, peptides are smaller than proteins. The human endocrine system secretes peptides, and blood distributes peptides to organs such as the heart, kidneys, and liver. A peptide contains two or more amino acids . Peptide supplements may be taken to improve athletic performance and build muscle.

Sports food and beverages can be designed to offer numerous nutritional benefits. Food scientists might add the following ingredients to give their products a nutritional boost.

Calcium

Calcium is an essential mineral that builds bones, keeps bones healthy, and allows muscles to contract. The body does not produce calcium on its own, and it must be obtained through food or supplements. Without adequate calcium intake, the body starts to take calcium from the bones, which can cause bone weakness and breakage.

Foods such as milk, yogurt, and cheese are high in calcium. Food manufacturers can fortify products such as protein powders, snacks, or baked goods with calcium to help consumers get the calcium they need.

Creatine monohydrate

Creatine is an amino acid found mostly in the body's muscles. Creatine is one of the top nutritional aids for athletes. Creatine supplements have been consistently proven to improve sports performance, post-workout recovery, injury prevention, and more. Creatine increases the water content in muscle cells and can help increase muscle mass.

Creatine monohydrate is the form similar to the creatine produced in the liver, kidneys, and pancreas. Creatine monohydrate is believed to be the best form of creatine. Creatine is available in many different products such as powders, tablets, energy bars, and drink mixes.

Magnesium

Magnesium is a mineral found in the human body and many foods such as nuts, seeds, and leafy green vegetables. It is also commonly added to fortified foods and breakfast cereals or taken in supplement form. The body needs magnesium to function properly and stay healthy. Magnesium is critical for many functions, such as regulating muscle and nerve function. Studies show that magnesium supplementation may improve exercise performance .

Omega-3 fatty acids

Omega-3 fatty acids are found in fish, flaxseeds, nuts, plant oils, and fortified foods such as fortified eggs, soy beverages, and breakfast cereals. Omega-3 fatty acids can be taken as dietary supplements. Athletes can benefit from taking an omega-3 fatty acids supplement because it fights inflammation. Exercise, although good for the body overall, produces free radicals, which are inflammatory substances. Omega-3s help counter the effects of stress on the body.

Zinc

Zinc is a mineral that helps keep the body healthy. It is found in the body's cells and plays a vital role in proper immune functioning. Zinc is found in animal proteins, particularly darker meats such as beef, pork, lamb, and dark chicken. Nuts, whole grains, and legumes are also good sources of zinc. Zinc is a common ingredient in dietary supplements.

Athletes need zinc to repair muscle tissues after exertion and to keep their immune system healthy. It is not too uncommon for athletes to experience a zinc deficiency due to diet restrictions. For example, endurance athletes adopt nutritional habits far different than the general population during training and competition to enhance their performance. They may increase their carbohydrates excessively and reduce protein and fat intake, which could lead to a zinc deficiency. In athletes, a zinc deficiency can lead to a loss in body weight, fatigue, and reduced endurance. It is a good idea for athletes, particularly those following unique nutritional habits, to ensure they get adequate zinc.

Vitamin E

Vitamin E is a fat-soluble vitamin and antioxidant . Vitamin E is important in supporting immune functioning and protecting the body from damage caused by free radicals. Vitamin E is found in foods such as vegetable oils, nuts, seeds, and green leafy vegetables. Foods designed especially for athletes can also be fortified with vitamin E.

Athletes may benefit from vitamin E supplementation. During a high-intensity activity, athletes experience increased oxidative stress , or an imbalance of free radicals and antioxidants. Oxidative stress can damage cells and reduce athletic performance. Athletes can use vitamin E to decrease the effects of free radicals.

Food scientists can design unique sports foods, beverages, and supplements using a variety of ingredients and additives. Here are other ingredients to consider to enhance your products and give consumers satisfactory results.

Caffeine

Caffeine is a bitter-tasting stimulant that occurs naturally in over 60 plants , including coffee beans and tea leaves. It can be synthesized as well and added to medicines, foods, and supplements. Caffeine is a popular ingredient among athletes because it stimulates the central nervous system, which provides an energy boost. As a result, caffeine may help improve performance and concentration. Caffeine is commonly added to energy drinks and sports drinks.

Fiber

Dietary fiber refers to the edible parts of carbohydrates or plants that the body can not digest. Fiber is an important part of a healthy diet because it promotes regular bowel movements. Active individuals can benefit from fiber-rich foods to avoid the discomfort of constipation. Fibers like methylcellulose are commonly found in powder or tablet form. Methylcellulose is also used as a thickener and emulsifier. More manufacturers are fortifying foods such as bread, cereals, breakfast bars, yogurt, and juices with fiber to meet consumer demand.

Prebiotics

Prebiotics are a type of dietary fiber that helps support the digestive system and promote the growth of healthy bacteria in the gut. Foods like oats, dandelion greens, onions, apples, and bananas are all good sources of prebiotics. Prebiotics are available in supplement form as well. In addition, prebiotics have functional benefits such as masking taste, acting as binders, and improving texture and mouthfeel.

Probiotics

Probiotics contain live organisms, usually specific strains of bacteria that increase healthy bacteria in the gut. Yogurt is the most common form of probiotic food. Probiotic supplements also contain live bacteria. Probiotics are important for athletes because they increase antioxidant absorption, which helps fight free radicals, support immune function, and reduce bloating and other digestive issues that could slow an athlete down.

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