Today on Coffee & Questions ☕️ I gave a brief overview of the...
It is an EPIC, evidence-based resource from the great minds of Sports Nutrition. As a globally recognised framework, I think it's important to showcase.
You can check it out HERE
Before you reach for your supplements though, I want to share with you my philosophy.
As a Dietitian, my philosophy is always “food first”. Focus on eating unprocessed, real foods as the foundation of a good evidence-based sports nutrition plan. It's not until you've nailed the foundations that you would consider adding supplements. They should be used as a supplement to a great diet. Not the first point of call.
Remember to build your nutrition cake or pyramid in the right direction. I talked about this in more detail last week. If you missed it, check it out HERE
HOWEVER, some supplements and sports foods can play a small (sprinkles) but valuable role in your plan ONCE THE FOUNDATIONS ARE LAID
The AIS Supplement Framework
The AIS Supplement Framework provides a nice little framework that ranks sports foods and supplement ingredients into four groups - A-B-C-D - according to the scientific evidence that they can safely and practically contribute to an athletes performance goals.
It focuses on sports foods and individual ingredients rather than a specific brand or product.
From an athlete perspective - there is less risk and more control when you take a single-ingredient supplement rather than multi-combinations. For example, taking creatine in its purest form rather than a creatine + caffeine + protein supplement.
There is strong scientific evidence for use in specific situations in sport using evidence-based protocols.
e.g. Sports drinks, sports gels, sports confectionary, electrolyte supplements, isolated protein supplements, mixed macronutrient supplement (bar, powder, liquid meal)
e.g. Iron, calcium, vitamin D, multivitamin, probiotics, zinc
e.g. Caffeine, B-alanine, bicarbonate, beetroot juice/nitrate, creatine, glycerol
Supplements of special interest or with some promise of benefits. Emerging scientific support deserving of further research
There is no substantial scientific evidence to support worthwhile benefits
If a supplement isn't in A, B or D - it likely fits in here at C
Prohibited or at high risk of contamination with substances that could lead to a positive doping test
Thank you for tuning in to Coffee & Questions ☕️ today! That is a quick walk through the AIS Supplement Framework. Make sure you check it out.
I am really passionate about educating you on supplements and ensuring what you're taking is SAFE, EFFECTIVE, BENEFICIAL.
As always if you have any questions you need answering, drop me a message and I'll talk through it LIVE in the future.
P.S. If you need help with building your cake base, the foundations - check out our Nutrition Fundamentals Online Course before even considering using a supplement