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

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.

1. Electrolyte drinks

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.

• Benefits
  For those engaging in prolonged exercise or for those who sweat a lot, replacing electrolyte levels can not only improve performance but can also prevent complications caused by low levels of electrolytes, such as muscle weakness, cramps, dizziness and irregular heartbeat.
• Dietitian feedback
  While this will vary depending on the individual, climate, diet and exercise intensity, most exercisers needn’t worry about replacing electrolytes for bouts of physical activity less than 60 minutes. Two of the most abundant minerals lost in sweat, sodium and chloride, are easily obtained in the diet, especially in a country like Japan where salt and sodium levels are high due to the frequent consumption of sodium-rich foods like soy sauce and dashi.
  For those that don’t need it, these drinks can add unnecessary salt and calories as many are sweetened to add carbohydrates or improve taste. Yet for those who engage in longer bouts of training, electrolyte replacement is a must, both during and after activity. To determine the appropriate amount of electrolyte replacement for you and your training regimen, consult a registered dietitian.
• Options in Japan
  While the most famous electrolyte drink is Pocari Sweat, there are many different options available, including gels and tablets. For those looking for an electrolyte drink without added sugar, Coca-Cola Japan makes a sugar-free option called Aquarius Zero.

2. Protein powders and drinks

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.

• Benefits
  For those needing to increase or maintain muscle mass, adding a high-quality protein powder can help meet their protein goals if they are having difficulty consuming enough. Protein powders and drinks may also be more convenient, as protein powder requires no refrigeration, and ready-to-drink options are widely available at convenience stores.
• Dietitian feedback
  While I encourage my patients to obtain as much of their protein from whole food sources, a high-quality protein powder or drink can be beneficial for some individuals. I counsel my clients to avoid drinks and powders high in sugar and calories – unless that is needed as part of their nutrition plan – and to choose powders that are from reputable Japanese brands or undergo third-party testing if they are imported.
• Options in Japan
  While Meiji’s Savas protein powder remains the number one brand in Japan, other brands, like Japan’s DNS, are growing in popularity and are available online and in stores.

3. Pre-workout drinks

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.

• Benefits
  Research has shown that caffeine can provide numerous athletic performance benefits, such as improvement in muscular endurance, muscular strength, sprinting, jumping and many other sport-specific actions.
• Dietitian feedback
  While there’s nothing wrong with a low-calorie, pre-workout powder or drink, you can get the same boost from coffee or green tea – just be mindful of any added sugar to avoid overconsuming sugar or calories.
• Options in Japan
  Although most powders and drinks marketed as “pre-workout” are imports from abroad, there is no shortage of energy drinks – which are often used as pre-workout drinks by gym goers – at convenience stores. Most contain caffeine, while some may contain B vitamins or vitamin C such as the jelly drinks from Japanese food titan Morinaga.

4. Amino acid supplements

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.

• Benefits
  Amino acids are the building blocks of protein, and studies have shown numerous benefits for those taking supplemental amino acids, from increased muscle mass to improved sports performance. Depending on your goals and your training, amino acid supplements can be taken before, during or after your workout.
• Dietitian feedback
  I typically don’t recommend amino acid supplements for the recreational exerciser, as adequate dietary protein plus a possible protein powder supplement will usually suffice. Yet more advanced athletes or those with intense training regimens may require one, and the exact protocol for taking them will vary depending on the activity, overall diet and training goals.
• Options in Japan
  Similar to protein powder, there is no shortage of amino acid supplements made in Japan. Some popular picks include the beverage Amino Value from Otsuka Pharmaceuticals or AminoVital from Ajinomoto.

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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