Top 5 Recommended Supplements for Performance
1 – Water: Yes, good old fashioned H20. If you are not properly hydrated, the rest becomes inconsequential. Your muscles can not properly function when they are in a dehydrated state. Athletes will inevitably face the issues with cramping, lack of contraction needed to generate necessary force, lower muscular endurance, and many more conditions that are counter productive to performance. So before we pursue any of the extras, we need to first and foremost, make sure that our water intake is on point.
Recommended Intake: 3.7 liters for men, 2.7 liters for women
2 – BCAAs: The building blocks of muscle. Branched Chain Amino Acids, are individually known as leucine, isoleucine, and valine. BCAAs drive protein synthesis, and can also slow muscle breakdown that occurs during high intensity physical activity. Branched chain supplementation can assist with muscle recovery, rebuilding of muscle tissue, and slow muscle fatigue during workouts.
Recommended Intake: 2-3 grams per day
3 – Creatine: Creatine monohydrate, specifically, has an abundance of literature and published studies attached to it that is second to none in the supplement industry. It has been shown to be extremely effective in building strength and mass. Your body will naturally produce creatine, and it can be found nutritionally in meat proteins, specifically beef. It is predominantly stored in muscle tissues. Creatine has been shown to have anabolic properties, supporting the adage that “mass moves mass”. The human body has been shown to return to normal creatine levels within 4-6 weeks after supplementation has ceased.
Recommended Intake: 3-5g per day
4 – Protein: For ease of use, extra calories, and meal replacement, protein supplements are extremely popular. In terms of post workout recovery, shakes and drinks can play a major role to the athlete because you are able to process the protein so fast and efficient. That being said, at rest the human body is only able to effectively process 20-30g at a time. Beware the “mass gainers” touting 60g of protein per serving. Post workout, your body is able to process 5-10g more than it normally can at rest.
Recommended Intake: 1-1.5g/kg body weight, depending on goals of muscle maintenance or muscular development
5 – Omega 3 Fatty Acids: Utilized since forever, Omega 3’s have been found to assisting in heart health, decreasing inflammation, strengthening bones and joints, and improving quality of sleep.
Recommended Intake: 2-4g per day