Sports foods and protein supplements
Sports foods (drinks, gels, bars, liquid meals) give convenient nutrients when ordinary food is impractical. Protein supplements, mainly whey, casein and soy, top up protein but do not replace meals.
Sports foods
| Product | What it gives | When to use | Indian food alternative |
|---|---|---|---|
| Sports drink | Fluid, 6-8% carbohydrate, sodium | Sessions over an hour; heat | Salted nimbu pani with sugar |
| Carbohydrate gel | Concentrated carbohydrate, about 20-30 g per sachet | During long events (marathon, cycling) | Dates, banana, a piece of jaggery |
| Sports (cereal) bar | Compact carbohydrate with some protein | Before or after training; travel | Peanut chikki, puffed-rice or rice-flake laddoo, date-nut bar |
| Protein bar or powder | Protein with some carbohydrate | After training when food is not at hand | Roasted chana, paneer roll, milk |
| Liquid meal replacement | Energy, protein, carbohydrate, vitamins and minerals in a drink | Pre-event meal for nervous athletes, travel, weight gain, poor appetite | Banana milkshake, sattu drink, ragi malt with milk |
| Vitamin and mineral supplements | Micronutrients | Only for a diagnosed deficiency or restricted diet (iron, vitamin D, calcium, B12) | Varied diet |
| Electrolyte tablets or powders | Sodium and potassium | Heavy, salty sweaters; long events | Salted buttermilk, ORS |
Types of protein supplements
| Type | Source and features | Best use |
|---|---|---|
| Whey protein concentrate | From milk (by-product of cheese and paneer making); about 70-80% protein with some lactose and fat | After training; the cheapest whey |
| Whey protein isolate | 90% or more protein; very little lactose and fat | Lactose-sensitive athletes; low-calorie diets |
| Whey hydrolysate | Partly pre-digested; absorbed fastest; bitter and costly | Rapid recovery; sensitive stomachs |
| Casein (micellar) | Milk protein that clots in the stomach and releases amino acids slowly | Before sleep; long gaps between meals |
| Soy protein isolate | Plant protein with all essential amino acids | Vegetarian and vegan athletes |
| Egg white (albumin) | Complete protein, lactose-free | Athletes avoiding dairy |
| Pea, rice and other plant blends | Blending improves the amino acid balance | Vegan athletes |
Whey vs casein
Cow's milk contains both: about 80% casein and 20% whey. So a glass of milk or a bowl of curd gives fast and slow protein together.
Choosing and using protein supplements safely
- Food first: milk, curd, paneer, eggs, dal, soya and meat can meet 1.2-2.0 g/kg for most athletes.
- Use a supplement for convenience (travel, no food after training) or when needs are hard to meet.
- A serving of about 20-40 g protein (about 0.3 g/kg) is enough for most athletes; larger servings add little.
- Read the label: protein per serving, added sugar, full ingredient list, FSSAI licence number.
- Prefer batch-tested products; avoid 'proprietary blends', added stimulants and 'testosterone boosters'.
- Watch for 'amino spiking': cheap amino acids added to inflate the protein figure on the label.
For most college athletes, milk, curd, paneer, eggs, dal and soya cover protein needs at lower cost than powders. A liquid meal such as a banana milkshake or ragi malt helps nervous athletes who cannot eat solid food before an event, and those trying to gain weight.
2 marks: “What are sports foods? Give examples.” Specialised products that give convenient energy, nutrients or fluid when ordinary food is impractical: sports drinks, gels, bars, liquid meals.
5 marks: “Explain the different types of protein supplements.” Whey concentrate, isolate and hydrolysate; casein; soy; egg white; plant blends: source, features and best use; whey vs casein.
10 marks: “Discuss sports foods and protein supplements used by athletes.” Table of sports foods with uses and Indian alternatives, protein supplement types, whey vs casein, and safe choice and use.
Whey after the Workout; Casein before the Cot; Soy for the Shakahari (vegetarian) athlete.