Should Aerialists Take Food Supplements?
Generally, when performing physical activities the number of nutrients such as proteins and vitamins obtained in the food should be sufficient when following an optimal diet that meets all the requirements, both caloric and nutritional. But how do we know our diet is the correct one?
it's important to understand that nothing can replace a complete and healthy diet. if a person does not eat properly, you can forget about muscle gain because you will not reach a great development. Same applies to Aerialists if you practice any sort of acrobatics e.g. aerial Hoop, straps, trapeze or gymnastics, then you are not exempt. So let's see if one of the next subjects rings the bell to you, maybe you will discover if any of the next 4 supplements we put on the table you is for you!
Do you regularly feel low-energy during your training /show?
if the answer is yes, then you should consider using a little aid from sports supplements. Nutritional supplements are increasingly important. The way food is processed today may make it virtually difficult to get all the nutrients your body needs from food alone. Supplements make it much easier to get the necessary nutrients to build muscle and can even give you an advantage and enhance your training when taken right and combined with a good diet. However, it is also vital to point out that supplements are not a replacement for a healthy diet.
1. GLUTAMINE Gives Your Muscles a Boost.
Pre-load your energy like you would normally recharge your phone overnight.
Perhaps one of the most important supplements before the traditional protein shake is L-Glutamine, an important, non-essential amino acid that is found in high concentrations in your blood plasma.
is important in a number of metabolic processes related to muscle recovery and exercise, it has been used as a nutritional supplement for bodybuilders and athletes looking to gain muscle size and strength, prevent muscle breakdown and improve immune system functioning.
A regular individual can hold up to 400 grams. of glycogen in the muscles and 100 grams of reserve glycogen in the liver. This is similar to having a phone full of charge an on the side a powerbank ready to start up if the battery goes empty. Glutamine will help you restore your charge and save some for any emergencies- in case you've ever run out of energy up in the air.
In my 7 years of career, I've noticed that a big number of my aerial colleagues do not use sports supplements as part of their diet regimen. Some say they are not necessary, or they do not need them - I commonly see it more often with performers coming from Eastern Europe e.g. Russians, Ukrainians, opposite to Latin America where there is a strong culture for the use of supplements in the aerialist community. Needless to say, anyone who performs any type of aerial acrobatics has a huge responsibility on the shoulders. Whether it is lifting our bodyweight or someone else's in our single arms, legs or in extreme cases the neck we need our muscles to be optimal at all times.
I usually do one take of ON Glutamine powder in the morning and one before bed and I can tell you, I do feel the difference.
There is a remarkable decrease in fatigue and muscles don't feel much sore next morning, ready for round 2!
How much should I take?
The recommended amount of glutamine varies according to the conditions of use. However, it could be established that 15-20 grams a day can provide great benefits, especially at the level of protein metabolism and development of muscle tissue.
L glutamine works even better when combined with creatine monohydrate when consumed in doses of 5-6 grams per dose - I highly would recommend this for Handbalancers, Hand to Hand bases and Aerial duo porters.
2. BCAA'S Accelerate Recovery, Reduce Fatigue & Muscle Soreness.
Most male aerialists develop a strong upper body over time, and a nice fit, strong body is always welcomed onstage. Someone once asked me - What do you drink to have those muscles? he looked at me and said- you must drink lots of protein right? Protein shakes are thought to be the quickest way into maintaining, recovering and "building" muscle, and who doesn't enjoy a cold-frothy chocolate shake right after the gym? The truth is, protein shakes don't build muscles on their own.
Ever heard of BCAA'S? These are acronyms that identify the 3 main branched chain amino acids leucine, isoleucine, and valine. The BCAA'S are high-value amino acids for athletes which are all essential, not produced by the body but needed for survival. BCAA'S are important for muscle growth and maybe the greatest source of energy comprised in anabolic reactions and an integral part in the production of insulin, which in muscle tissue stimulates protein synthesis and inhibits its disintegration.
- Regulate the synthesis of muscle proteins and degradation of them
- Act as a source of energy for muscle contraction
- Reduce fatigue acting on the central nervous system
- Stimulate the production of insulin, thus helping to transport glucose and amino acids into the cells and thus fulfilling an important anabolic action
How much should I take?
Generally, you should use 6 grams per day with a ratio of 3-4 grams of leucine, 1-2 grams of isoleucine and 1-2 grams of valine
it's advisable to take the bcaa's within the first 30 minutes of training.
3. GLUCOSAMINE Prevents Cartilage Breakdown and Protect your Joints in Every Grip.
Glucosamine sulfate is a naturally occurring chemical found in the human body. It is in the fluid that is around joints made from chains of sugars and proteins bound together. Glucosamine possesses natural anti-inflammatory and anti-aging properties. One of the most popular supplements taken by people with bone and joint pain, without glucosamine, everyday movements and tasks would be very difficult and painful
The body needs glucosamine for the synthesis of certain proteins and lipids (fats) that form various important tissues, especially cartilage
-Lower inflammation and help reverse autoimmune reactions-
-Preserve joint health-
-Reduce joint pain and tenderness-
-Protect and repair gut lining-
-Fight irritation of the stomach, bladder and intestines-
-Treat inflammatory bowel disease
How Much Should You Take?
For improving joint health and lowering joint pain: 1,500 milligrams taken once daily (or 500 milligrams taken in three divided doses. You can use glucosamine in combination with other anti-inflammatory supplements, including turmeric and omega-3 fatty acids.
During a long-term contract, I tent to do a preload with Glucosamine and Chondroitin 2 weeks before rehearsals to help ease my joints from the repetitive run-throughs, especially when I do many hangs or grips.
4. PROTEIN POWDER Helps Repair and Regenerate your Muscles.
Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it.
So why is it that so many bodybuilders carry a bottle shaker with them all the time? Without adequate protein, our bodies can't put together the structures that make up every cell, tissue, and organ, nor can it generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing. As aerialists, the type of training isn't just about building muscle but to maintain your muscles at their best, thus, by adding protein to your diet program you will guarantee that your muscles will be optimal for the specific training you require. So before you get on the Aerial silks, Hoop or trapeze you might want to know what protein is best for you.
Types of Protein
The process of pushing the liquid portion of milk through a filter creates whey protein. The material left behind is dried and forms whey protein concentrate. Concentrate contains varying amounts of fat and carbohydrates in the form of lactose. Whey protein is a part of milk products; more specifically, it is the tansluscent liquid that you can see when the curd, or casein protein, is removed to make cheese.
Whey protein vs Isolate Whey Protein
The primary difference between whey protein and its isolate form is the amount of protein, lactose and fat present. Whey protein powder contains anywhere from 11 to 14.5 percent protein, 63 to 75 percent lactose and 1 to 1.5 percent milk fat, according to registered dietitian Marjorie Geiser. Comparatively, whey protein isolate is over 90 percent protein and contains roughly 0.5 percent of lactose and milk fat.
How Much Should You Take?
The minimum amount of protein that you should take in for building muscle is 1 gram of protein per pound of body weight. A very common mistake is the "overload", some people believe that taking more than 1 serve will result in more benefits but it is actually not like that.Your body can only digest a certain amount of protein at the time. So, by drinking more quantity or more drinks a day not only will your body not be able to digest and absorb the nutrients properly but you will also be wasting your protein and your money.
I've tried diverse weight gainers, whey proteins, isolate of whey, and the only thing that makes them different is what I use them for. Usually, if I will be basing a partner in an acrobatic act I tend to consume the one that contains more carbs because I need to be heavy, solid and strong, unlike an aerial act where I keep my carb intake much lower to be lighter in the air.
I'm a sweets person, I mainly incline to products are rich in taste like dark chocolate or my favorite, salted-caramel, but I also look for qualities such as consistency and easy digestion.
In the end, you will have to find the right protein brand that suits your training requirements and the personal needs but here are some of the ones I can recommend you begin with if you are not sure. Gold Standard 100% Whey Protein, Dymatize Elite 100% Whey Protein, MuscleTech NitroTech Whey Protein. Alternatively, you can also browse the Amazon Store, They have plenty of options and special offers that make it easy to choose.