Science in Sport (SiS) - Sport supplements for high performance, weight and fast recovery

When it comes to your fitness journey, it can be confusing knowing where to start. With many protein supplements and gym supplements to choose from it can be tricky to know what is right for you. You’ve looked at diet plans and exercises, your smart goals are in place and now it's time to get started.

You might be wondering, how much protein should I eat? Protein is vital when you are training, but it can be difficult to get enough protein in your diet. Thankfully, there are a range of protein bars and protein powders that can help you reach your intake goals.

Sports nutrition is important for your workout if you want to achieve optimal results and avoid sports injuries. Ensuring you are getting the right nutrition can prevent atrophy, meaning that you are reducing the risk of muscle damage. You don’t want to be spending months in rehabilitation when it can be avoided by fuelling your body properly!

Not only is it important to get your nutrition right, but you must also prevent dehydration, too. If you struggle with your water intake or need a quick burst of hydration, then there are hydration tablets, electrolyte tablets and electrolyte drinks to choose from.

Knowing how to gain weight is important when you are trying to build muscle. When it comes to a weight gain diet, high-calorie foods are key. However, if you are looking to lose weight, then you must be in a calorie deficit.

Science in Sport (SiS) can provide you with a range of supplements that help you with your fitness goals.

SiS tablets include tablets with caffeine, hydration tablets and immune support tablets. Caffeine tablets are popular when it comes to enhancing your athletic activity.

SiS also offers a selection of energy bars, energy gels, protein powders and other supplements. By combining your smart objectives with nutritional supplements, you will be able to smash your fitness goals in no time whilst keeping motivated.

Who are SiS and what do they do?

SiS is a performance nutrition brand. They combine their knowledge with scientific formulations to create optimal performance solutions. They focus on energy, hydration and recovery.

What are the different types of supplements you can take when doing sports or exercise?

Energy bars

Energy bars are designed to provide you with a carbohydrate boost. They are perfect for giving you fuel before or after training. They can support short exercise sessions such as running or cycling.

Whilst a lot of typical energy bars contain nuts and seeds, SiS have nut-free options, making them suitable for anyone with a nut allergy.

Energy powders

When you are preparing for a workout, using the right energy powder^[1] can keep you going for longer. They provide you with a boost of carbohydrates that can help to power your workout and lift your energy.

SiS powder formulas have been designed to complement your loading strategy in the days and hours before your event.

Energy gels

SiS energy gels are a quick and convenient way to get a boost of energy whenever you need it. The gels utilise maltodextrin as a source of carbohydrate.

To understand how frequently you need to be taking the SiS energy gels, you can check out the calculator here.

Carbohydrates are your body’s main fuel source for high-intensity exercise. Your body can only store carbohydrates for 90 minutes worth of exercise. For longer exercise, you need additional energy. You can absorb up to 120g of carbohydrates per hour.

To deliver energy fast, you need high GI carbohydrates in a convenient format. Fat, fibre and protein slow down digestion. Simple sugars such as glucose and fructose empty more slowly from the gut, making stomach problems less likely. For exercise lasting up to 2 hours, 60-90g of carbohydrates per hour is recommended to optimise energy intake.

Electrolytes

Electrolytes are minerals that are vital for many key functions in your body. They include sodium, calcium and potassium.

Low electrolyte levels can lead to dehydration and affect your overall health. Electrolytes are lost through sweat and must be replaced to help the body to maintain fluid, alongside an appropriate fluid intake.

This is particularly important in warmer weather when your sweat rate increases. Gels containing electrolytes are a popular choice for endurance athletes to maintain their mineral levels.

SiS have developed a range of products with electrolytes, including the GO Isotonic Energy Gel, the convenient Hydro Tablets and the GO Energy + Electrolyte Powder.

When you are taking part in any kind of sport, it is crucial to have your body topped up with the vitamins and minerals that you need.

Protein shakes

Protein shakes have a range of benefits when it comes to your fitness journey. They are a great protein source.

They can help you build muscle tissue after strength training. Research has shown that over time protein supplements conserve muscle tissue as well as increase your strength^[2].

Protein is essential for endurance athletes. It helps to ensure that your muscles are rebuilt after your activity^[3].

Caffeine tablets & gels

Caffeine tablets are designed to help you maintain your focus and concentration. They also reduce tiredness and fatigue.

Caffeine aids alertness and concentration. They also reduce tiredness and fatigue. To improve your performance, it is recommended you consume 3-5 mg of caffeine per kilogram of body mass.

Caffeine works on a certain receptor in the body, which leads to improved brain and muscle function, alertness and a reduction in how hard you find exercise. Your heart rate may increase from caffeine, but only slightly.

Alongside tablets and gels, there are also specific energy drinks that are infused with natural caffeine.

When is it okay to use certain supplements?

Supplements for recovery

Continuing to train without sufficient recovery can be damaging to your training schedule. Whether you are training for a marathon or a 5k race, it is important to focus on your recovery as much as you would your training.

Without sufficient recovery, you are putting yourself at a higher risk of injury. When it comes to runners, you are more susceptible to issues surrounding runner’s feet.

It is advised that you consume 20g of whey protein within an hour of your workout. It is also a good idea to add a serving of glutamine within this hour. This will help to speed up your recovery process.

Supplements for weight gain

Supplements for weight gain are incredibly convenient if you are struggling to hit your goals in a calorie surplus (consuming more calories than your maintenance calories). When you are taking supplements for weight gain, you should consume them shortly before or after exercise.

If you are on a rest day, the timing is not as important as it is on exercise days. However, it might be beneficial to take it alongside food^[4].

Supplements for weight loss

When it comes to weight loss, protein shakes will be your new best friend. They should be used to increase the protein intake in your diet. Taking a protein supplement can keep you fuller for longer; this is because protein is more satiating than carbohydrates or fats.

There is no set time you should have a protein supplement to help with weight loss. If you struggle with snacking, opting for a protein shake or protein bar in between meals can curb your hunger and prevent unhealthy snacking.

It is also a good idea to consume protein after your workout to begin your recovery process and satisfy your hunger.

Supplements for general health and fitness

BCAA’S (branched-chain amino acids) are essential amino acids that are important for our muscles. BCAA supplements are perfect for your overall health. You can take them at any time of the day. They are easily digested and get to your bloodstream and muscles quickly.

They also act fast and don’t cause any discomfort that you might get with certain foods and protein shakes.

How to boost the effects of supplements

Before you start taking supplements, understand their role. Don’t supplement like an athlete if you are not training like one.

You should also pay attention to the post-gym window. This is the time you should be taking the majority of your supplements for the best results.

Can supplements help you lose weight faster?

Taking supplements whilst following a low-calorie diet can help you lose weight. If you are adding a protein supplement to your diet then this can result in more calories being burned.

Protein has a higher thermic effect than both fat and carbohydrates. This is the amount of energy it takes for your body to digest, absorb and metabolise the food that you eat.

Boosting supplements with weight loss diets

To help boost your supplements with a weight loss diet, it is important to remain in a calorie deficit (consuming fewer calories than your maintenance). There is no point in taking supplements to help you lose weight if you are eating outside of a calorie deficit.

Can supplements help you gain weight faster?

Boosting supplements with weight gain diets

Alongside a healthy, balanced diet, you can include supplements to help you with your weight gain. High-calorie supplements can help you achieve a calorie surplus. If you are struggling to eat more calories than you burn, then a supplement might help you along the way.

So, how much protein should I eat for weight gain? Anyone who is strength training should aim to eat between 0.73 and 0.82 grams per pound of your weight. If you are unable to get this amount of protein in your diet then protein bars and shakes can help.

Supplements for general health and fitness

When it comes to boosting the effects of supplements for general health and fitness, you must maintain a healthy, balanced diet.

Can SiS products help with recovery?

How will SiS supplements slow down atrophy?

Muscle atrophy is the wasting away of muscle. SiS supplements can slow down atrophy and keep your muscles healthy. Creatine ^[5] is ideal for slowing down muscle atrophy. It can help to maintain muscle mass and strength.

The SiS Daily Omega 3 is a great supplement to help slow down muscle atrophy and reduce muscle soreness.

How will SiS products speed up recovery?

Science in Sport muscle recovery supplements are crafted to aid your protein intake. The ingredients in the products are fundamental to your body’s recovery and can help to provide you with a quick recovery process.

Your immune function is often suppressed after prolonged or intense exercise. This can leave you prone to catching coughs and colds, which will limit your ability to train and subsequently affect your performance.

Vitamin C and iron support the normal function of the immune system. 200mg of vitamin C in addition to the RDA during or after intense physical exercise supports normal immune system function. The SiS Immune Support tablet can help to support your immune system, too.

What SiS supplement is best for you?

If you are aiming for endurance then you will benefit from products such as the SiS GO Energy Bar or The SiS Go Isotonic Energy Gel.

If you are looking for something to help with your recovery process then the SiS Rego Rapid Recovery Protein Powder might be perfect for you.

When it comes to keeping your hydration at optimal levels, a good choice is the SiS Hydro Tablets.

The best supplement for you depends on your fitness goals and what you want to achieve. One supplement doesn’t fit all and you will need to set your goals and understand how each supplement works before you can choose what is right for you.

Supplements are only an addition to a healthy and active lifestyle. They should not be used as a substitute for a healthy, balanced diet.