Popular sports drink supplements in Japan: Tips from a Tokyo dietitian - Japan Today

As the weather begins to cool down and people resume their post-summer holiday routine, this time of year finds many residents of Japan returning to exercise and sport. Runs or hikes are no longer sweltering and even children are more focused on sports, with October being the month of many schools’ undokai (sports day) festivities.

Whether you’re a regular exerciser or are looking to make a return to physical activity, you may be wondering if you can boost your sports performance or recovery through nutrition. While I advise my patients to focus first on consuming a healthful and nutrient-dense diet, there are times when a specific ergogenic aid — defined as a supplement, food or ingredient that improves athletic performance — may be warranted.

Which supplements are worth taking, though, and what are your options in Japan?

Here are four of the most popular sports supplements in Japan and who might benefit from adding them to their diet.

Please note that the information provided in this article is intended for educational purposes only and does not constitute medical advice. Before making any changes to your diet or starting any supplements, it is important to consult with a qualified healthcare provider, such as a doctor or a registered dietitian, to ensure the safety and appropriateness for your specific health needs.

You don’t have to be an exerciser in Japan to appreciate the wide selection of electrolyte drinks available at nearly every vending machine and convenience store. Since summers in most parts of the country experience high temperatures and humidity levels, many residents use electrolyte drinks to cool down, quench their thirst and replace electrolytes lost from sweating.

While the exact combination of electrolytes will vary depending on the brand, the most popular electrolytes found in these drinks include sodium, chloride, potassium, magnesium and calcium.

Once seen as a supplement only for the most serious of bodybuilders, many casual exercisers and non-athletes alike are turning to protein powder to meet their protein needs. Most commercially available protein powders in Japan are made from whey, soy or a mixture of other plant-based proteins such as pea or brown rice protein. These can be mixed with water or other fluids like milk or added to foods to increase the overall protein content. There are also a growing number of ready-to-drink options available in many different flavors and protein types.

Need a boost of energy to get through your workout? Then look no further than the rise of the aptly named pre-workout drinks. These drinks and drink mixes usually contain caffeine to provide a boost to those exercising and are growing in popularity both in Japan and worldwide.

Although protein powder remains popular for exercisers looking to gain or maintain muscle mass, some serious bodybuilders and athletes prefer targeted or specific amino acid supplements. These can include essential amino acid supplements or branched-chain amino acid supplements.

Sports nutrition supplements are a valuable asset for both athletes and exercisers in Japan, offering support for energy, recovery and performance. Remember to consult a healthcare professional to find the best fit for your goals and health needs and enjoy exercising in cooler temperatures this month and beyond.

Victoria Lindsay, MS RD, is a registered dietitian and nutrition consultant working at Tokyo Medical & Surgical Clinic and her Tokyo-based private practice. To get in touch, please visit: www.victorialindsayrd.com.

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