It was also discovered recently that consuming carbohydrates before and during prolonged bouts of strenuous exercise can help protect the immune system. One of the most exciting recent developments in sports nutrition has been the rise of creatine supplementation. The use of creatine is now very common. This somehow proves that our muscles "remember" and knows how to store the necessary elements for future use, that is, for our next workout. But if it's not properly supplemented, where would it take the nutrients? It is only natural to be confused on what to eat, which supplemental nutrients to take to allow you to sustain your daily regimen, and to let reach the advance level of fitness. -One should drink 2-3 cups of water for every pound that the body losses after exercising. 2. Sources of Fuel A balanced diet is another must for natural sports nutrition. Athletes must acquire the perfect combination of calories that can be consumed from protein, carbohydrates and fats, which are great sources of energy. Food contains fiber and a multitude of phytochemicals that provide many health benefits. Supplements should never be replacements for food. While many sports supplements contain the antioxidant beta carotene, at least 450 carotenoids are only found in food. Antioxidant value exists in other carotenoids as well. Consult your physician first before you take iron as part of your sports nutrition supplement. Sports Nutrition Supplements: Proteins and Carbohydrates Protein and carbohydrate are two of the most important sports nutrition supplements. Protein help the muscle grow and gain strength while carbohydrates fuel the body for long hours of exercise ahead. And this is where the challenge lies -- how to extract the needed percentage from this food without consuming the excess bulk becomes a problem. This is exactly the reason why sports nutrition protein was formulated. But why take protein? Because protein is the guy who gives your body the power to create new tissues.