Follow a balanced diet: While weight gain supplements may not be necessary, it is important to follow a balanced diet that provides your body with the nutrients it needs to build muscle and recover from workouts. Focus on eating a variety of whole foods, including lean proteins, complex carbohydrates, and healthy fats.

Stay hydrated: Proper hydration is essential for optimal athletic performance. Make sure to drink plenty of water throughout the day, especially before, during, and after workouts. Can weight gain supplements be used for speed training? Can weight gain supplements be used for flexibility training?

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Working Hours. Monday to Saturday AM - PM. Follow Us. When you're trying to improve your speed and agility, it's important to focus on your technique.

The key is to improve on your body's natural efficiency. If you want to improve your speed, you should focus on your technique. This will help you improve your stride and get the most out of your speed. If you want to improve your quickness, you should focus on your conditioning.

This will help your body become more efficient and give you the most out of your quickness. You should also be aware of the type of training you are doing. Different types of training will help you improve different aspects of your speed and quickness.

Strength training will help you improve your speed, power, and quickness. Speed agility and quickness training will help you improve your agility, acceleration, and quickness. Please note, comments need to be approved before they are published.

In the quest for optimal health and well-being, many individuals are turning towards alternative medicine and holistic therapies to complement conventional medical treatments. As a seasoned health and wellness writer Is it frustrating to have to eat sloppy food?

Maybe you noticed that your little boy is unable to stop eating the same food he had previously. This is very Moringa powder is a natural supplement that has been gaining popularity in recent years, and for good reason.

It's known for its powerful nutritional benefits and has been used Your cart is empty Continue shopping Have an account? Your cart. Subtotal £0.

Update Check out. Share Share Link. Being just a tiny bit dehydrated can cause your performance to take a nosedive, and a higher level of dehydration can result in severe issues like cramping.

Bananas help you avoid these situations. A study found that bananas work as well as commercial sports drinks for replenishing athletes during high-intensity exercises. In the study, participants were asked to complete a kilometer simulated road race on a cycling machine.

Every 15 minutes, the cyclists consumed either half a banana or an amount of commercial sports drink that contained an equivalent amount of carbohydrates.

Those advantages include more antioxidants, fiber and vitamin B6 than sports drinks and a healthier blend of sugars. To sum it up, bananas can help you run faster and farther than almost any other food. Salt can get a bad rap. Consuming too much salt can lead to high blood pressure and heart disease, and the fact that the average American eats more than twice the recommended amount of 1, milligrams a day causes many people to hit the panic button.

Salt a. One study of salt and performance centered around two groups of athletes participating in the same triathlon. One group drank sports drinks and ingested salt capsules throughout the race, while the other group drank sports drinks and ingested placebos.

The results were shocking—the group of athletes who ingested the salt capsules had an average time 26 minutes faster than the group who took the placebos. A triathlon is obviously an endurance event, but a high-intensity workout, practice or game—especially one in hot summer conditions—can definitely drain your electrolytes and dehydrate you quickly.

Including a salty snack before the game or at halftime can prevent dehydration and help you stay at a peak level of performance. When it comes to speed-enhancing supplements, caffeine might be king. This plant product is the most widely used stimulant in the world. Beverages like coffee, soda and tea and foods like dark chocolate contain caffeine.

There are also a surprising number of over-the-counter drugs and supplements that contain caffeine. Exactly how caffeine improves performance can be confusing. Essentially, caffeine can prohibit the central nervous system from slowing down, which causes stimulation.

The stimulant effect can fight fatigue, increase alertness, relax airways and increase heart rate. And contrary to a long-held popular belief, a moderate amount of caffeine or caffeinated beverages will not dehydrate you. Hundreds of studies have demonstrated the performance-enhancing effects of caffeine.

Caffeine can certainly help you zoom around. But how much do you need? Too much can cause nasty side effects like anxiety and jitters. Just be sure to stay away from the highly-concentrated caffeine supplements and be smart about your intake. Vitamin D also plays a crucial role in our ability to absorb calcium, which affects immune function, muscle strength, bone development and nerve signaling.

For one, not many foods contain it naturally. Fatty fish like salmon or mackerel are one of the few solid sources of vitamin D. Although sunshine provides the body with vitamin D, many people who live in sun-soaked regions are deficient as well.

Since vitamin. D deficiency is so prevalent, you should take steps to avoid it. For one, try getting outside during peak sun hours for at least an hour or two every week. Second, think about taking a vitamin D supplement.

With that said, there are a few tried and true supplements that many athletes can use to enhance their performance on a day-to-day basis.

Once you determine which ones are right for you, consider investing in a personal pill pack system to ensure that you get the exact nutrients your body needs each day.

Muscle building supplements are a must for athletes who compete in strength-focused contests or want to gain mass — competitive weightlifters, wrestlers, boxers, football players, hockey players, rowers, gymnasts, and beyond. Every athlete wants to find a way to improve their performance on the field, court or mat.

Performance-enhancing supplements are those that help you push yourself to go the extra mile with ease and to do so with more efficiency, agility, strength, speed, and endurance than your fellow competitors.

While your specific enhancement goals are unique depending on your sport, the following supplement options can help you feel tougher and more energetic during matches. 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.

These added nutrients are the building blocks from which the bones and joints are made. They can help support the body during stress, age-related changes, and injury. These are essential for endurance competitors, especially runners, tennis players, basketball players, cyclers, and any participant in sports with a high risk for bone and joint injury.

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.

The following supplements can help athletes of all varieties feel their best during practice and competition. As you likely already know, your hormones play a big part in your athletic performance. Because of this, many people take supplements that help balance or produce hormones, such as progesterone, thyroid, DHEA, cortisol, and others.

Learn More About At-Home Hormone Testing. Choosing the right combination of supplements and the right formulas from a high-quality supplier such as BodyLogicMD may help. Many of the above nutrients can be found in specialized formulas to help you get your recommended daily dose from a couple of pills or powders.

View all posts. What Are the Best Supplements for Athletes? Lifestyle Nutrition Supplements by Karla Socci Somers July 18, by Karla Socci Somers. One Supplement Does Not Fit All As tempting as it may be to add a protein shake to your diet and call it a day, the reality is that there is not a single supplement program for all athletes.

Muscle Recovery and Building Muscle building supplements are a must for athletes who compete in strength-focused contests or want to gain mass — competitive weightlifters, wrestlers, boxers, football players, hockey players, rowers, gymnasts, and beyond.

A high protein intake equips the body with the amino acids it requires to develop and repair muscle mass. Taking a lean protein supplement , such as a protein powder, can help you make gains and can also help your body repair faster after a hard-hitting lifting session.

Creatine — Creatine is a naturally occurring amino acid found in the muscles and brain. Although you will get some creatine through your diet, especially if you eat plenty of seafood and red meat, supplementation can help keep the body at optimal levels to help you gain mass.

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. Recommended Dose: grams per day.

Skip over the traditional loading phase often used with creatine supplementation. The initial weight gain, which is caused by an increase in total body water, may slow down performance.

Caffeine has long been used by endurance athletes to boost performance. Not only does it provide a quick pick-me-up for those early morning training sessions, but caffeine's ability to reduce perception of effort and help delay fatigue can make those longer runs more bearable.

There have been numerous studies highlighting the benefits of caffeine consumption on endurance performance, including improvements in cycling and cross-country skiing performance, 8-kilometer run times, and faster time trials. Since caffeine reaches its highest blood concentration in about an hour, we suggest taking it about 60 minutes before a race so it can help you power through a 5K or 10K—or even a marathon!

And although caffeine is a diuretic—meaning that it increases urine production—a recent review article from researchers at the University of Connecticut Storrs suggested that caffeine consumption doesn't cause water-electrolyte imbalances or reduce exercise-heat tolerance.

Recommended Dose: 1. We know beta-alanine supplementation has been shown to improve performance and delay fatigue during high-intensity activity, but is this relevant to endurance athletes? Well, just because you're an endurance athlete doesn't mean you train exclusively at low-intensity exercise, right?

Tempo runs, race pace, and even lifting to improve running economy are all aspects of your training that'll benefit from beta-alanine supplementation. In fact, several studies have found positive effects on endurance performance, including cycling performance and rowing times, with beta-alanine supplementation.

During highly intense training sessions, your body accumulates hydrogen ions. These hydrogen ions contribute to lowering pH, which ultimately results in fatigue.

Beta-alanine, an amino acid derivative, has been shown to increase intramuscular carnosine content, which can increase the body's ability to buffer hydrogen ions.

This can potentially delaying fatigue and improve exercise performance, training volume, and reduce perceptions of fatigue. Recommended Dose: grams per day, taken in milligram doses throughout the day to reduce the effects of paresthesia, a temporary tingling or numbness akin to when a limb falls asleep.

Commonly used as a preservative for meats and other foods, sodium phosphate can now add "performance booster" to its resume. Sodium phosphate loading has been shown to increase aerobic capacity and time to exhaustion by enhancing the ability of red blood cells to deliver oxygen to active muscles.

Recommended Dose: grams per day, taken in single gram doses for days before an endurance event. If you're headed out for a long run or bike ride, don't leave behind your BCAAs.

One mechanism of central fatigue in exercise is free tryptophan crossing the blood-brain barrier BBB. One downside of tryptophan is that it aids in the release of certain neurotransmitters—serotonin, in particular—that can affect arousal, sleepiness , mood, and ultimately fatigue.

Since BCAAs and tryptophan compete for the same protein carrier, increasing BCAA concentrations can reduce the amount of tryptophan crossing the BBB, potentially delaying fatigue.

And there's more: The metabolism of BCAAs has been shown to decrease lactate production, potentially increasing your endurance exercise capacity. Substantial evidence also suggests BCAAs can reduce skeletal muscle protein breakdown and promote recovery and immune response from exercise.

Recommended Dose: grams before or during exercise. A ratio of leucine:isoleucine:valine appears to be most beneficial. Endurance athletes need protein! We don't care if you're eating gluten-free, low-carb, low-fat, paleo, or whatever the latest diet trend is—you need protein.

While it's not uncommon for endurance athletes to place more focus on carbohydrate intake, protein is essential for the repair, construction, and maintenance of your muscle mass.