Supplementing for optimal performance -
Research shows that creatine supplementation positively impacts strength, power, and speed. It may also help increase lean muscle mass and shorten muscle recovery time.
BCAA — Branched chain amino acids BCAAs are the three essential amino acids — leucine, valine, and isoleucine — required to build protein. These amino acids stimulate muscle growth after exercise and allow your body to build muscle. Additionally, BCAAs can help reduce temporary muscle soreness , which will help ensure that you get back to the gym fast.
MCT — Medium-chain triglycerides MCT are found in oil and powder supplements that can aid in exercise and diet. For athletes, MCT is especially valuable because it may reduce lactate buildup and make exercise more efficient.
That is because bananas are packed with potassium, which can help boost muscle recovery. You can also get them through leafy greens, beans, lentils, avocados, squash, broccoli, and of course, supplements. Performance and Energy Enhancement Every athlete wants to find a way to improve their performance on the field, court or mat.
Energy supplements — Any athlete facing a grueling training regimen knows that taking energy supplements can help make staying on track a bit easier. The reality is that no athlete has a full energy reserve at all times, and rigorous practice can drain it quickly. However, certain vitamins and nutrients can help boost energy levels, so you feel your best as you conquer those tough workouts each day.
Adaptogens, vitamin B, iron, magnesium CoQ10 and others can help promote healthy energy levels. Electrolytes — Electrolytes are the essential minerals that help our bodies operate at their best.
Since we lose electrolytes through our sweat when we exercise, electrolyte imbalance is especially common among athletes.
Adding electrolyte powder to your water before a workout is a great way to replenish your reserves. B Vitamins — B vitamins, including vitamin B, vitamin B-6, folate, niacin, and others, play a critical role in the body and can help athletes achieve their best.
Bone and Joint Health Any athlete who has to push themselves to work at top speeds or who engages in repetitive motions regularly will want to take bone and joint supplements.
Calcium — Calcium is an essential mineral employed by the body for the production and maintenance of bones. Phosphate — Another abundant mineral within the body, phosphorus is important to a variety of anatomical processes occurring in the bones, kidneys and intestines. It is critical to helping the body develop and maintain strong, healthy bones and teeth.
Because it helps the body develop cartilage — the material that absorbs shock between the joints — it is critical to keeping you agile and pain-free as you age. It is also essential for athletes who regularly put stress and repetitive strain on their joints and may experience a natural loss of collagen, which leads to pain and stiffness and inhibits athletic performance.
Fish Oil — Fish oil is composed of the omega-3 fatty acids that are critical to overall health and wellness. The fatty acids eicosapentaenoic acid EPA and docosahexaenoic acid DHA in fish oil supplements are especially beneficial to athletes because they support cardiovascular health and enhance the joints and connective tissues.
There are a few added benefits of taking a fish oil pill each morning, including support for the brain, skin, and immune system. MCHC — Microcrystalline hydroxyapatite concentrate MCHC is a highly absorbable crystalline compound made with the same naturally occurring components that comprise bones, making them ideal for boosting strength and density.
A high-quality MCHC supplement will contain bone health essentials such as calcium, phosphorus, and other minerals as well as bone growth factors, collagen, and bone protein for enhanced bone support.
Vitamin D — Vitamin D is also critical to bone health because it helps the body absorb the minerals required to build and maintain bones, including calcium and phosphorus. Nearly half the population has a vitamin D deficiency , so make sure to counteract your risk with supplementation.
Body Function In addition to goal- and body-specific supplements, many athletes can benefit from taking general body function supplements that help support heart health, immune system, digestive system, and mind. CoQ10 — Coenzyme Q10 CoQ10 provides naturally occurring antioxidants that equip the body with the tools it needs to protect the cells, organs, and tissues from damage caused by free radicals and stress.
A CoQ10 supplement can provide full-body support to the neurological and cardiovascular systems and can enhance cellular energy production to help you feel your best.
Magnesium — An essential part of many high-quality heart health supplements , magnesium supports cardiovascular health and equips the body with the tools it needs to maintain healthy blood pressure levels.
Magnesium helps the heart by regulating nerve signals and muscle contractions in the heart. The best part is, many of the above nutrients can be found in your multivitamin, so you may not have to worry about taking a dozen pills each morning. Karla Socci Somers. athletes exercise nutrition supplements.
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