Best Supplements For Athletes

Even if we could obtain all the nutrients we need from our diet, it’s highly unlikely that any of us eats an ideal diet. Amateur athlete or a regular workout person, need to have supplements to improved athletic performance. Supplementation fills in where diets fall short, and fall short they will, especially given the high nutrient demands. Here’s supplements that every athlete or a regular workout person should have in their gym bag.

Creatine Monohydrate
Recommended dose: 3 – 5 grams per day.
Creatine is one of the most effective performance supplements in terms of improving high-intensity work capacity, muscle mass, strength, and body composition. Creatine supplementation works by increasing phosphocreatine stores within the muscle, allowing for quicker regeneration of adenosine triphosphate, the body's source of energy. This is important for any physical activity that requires a rapid energy source during high-intensity explosive exercise, and it's why Creatine is so important for performance.

Protein Supplements
Recommended dose: 20-25 grams of Protein per day.
Protein is used for building and repairing muscle and tissues, red blood cells, hair and finger nails and for synthesizing hormones. Protein is necessary for reducing the risk of iron deficiency anemia and to improve healing. Physical activity puts stress on your body, and that stress increases the longer, harder, or more frequently you engage in fitness. Recovery becomes more critical as your training increases, and protein is essential for recovery.

Fish Oil
Recommended dose: 2 grams per day.
Fish oil is an excellent source of omega-3 fatty acids, which are key players in the recovery process. Essential fatty acids found in fish oils may support a healthy inflammation response after exercise. This may help to reduce the post-exercise muscle soreness often felt for hours or days after strenuous or unaccustomed exercise. Omega-3 are also critical for building and maintaining muscles, and they may help you recover faster and train harder.

Caffeine
Recommended dose: 1.8 - 2.7 milligrams per pound of body weight (1.8 – 2.7 milligrams per 0.5 kg of body weight).
Most of us consume caffeine because of its ability to increase alertness but this jack-of-all-trades stimulant can also reduce the perception of effort, increase fat oxidation, and stimulate the release of endorphin during your workouts.

BCAA
Recommended dose: 20 grams of BCAA per day.
The branched-chain amino acids (BCAAs), leucine, isoleucine and valine, are unique because they are the only amino acids used directly by muscle as energy during exercise. Thus, they can become depleted quickly. BCAAs increase protein synthesis and muscle growth as well as prevent the breakdown of muscle tissue.The BCAA supplement will help keep you performing at an optimal level as the season grinds.

Vitamin D3
Recommended dose: 400IU - 800IU per day.
This vitamin is not only important for strengthening the immune system (by fighting free radicals) but also for increasing calcium absorption in the bones. The high-intensity movements put a lot of pressure on the bones and the joints. Fragile bones will eventually lead to injuries and impair your development. Vitamin D3 contributes to a healthy bone structure. Vitamin D3 boosts your power output by increasing fast twitch muscle fibre contraction. Adequate levels of vitamin D mean more lean muscle mass and less body fat.                                             

Magnesium
Recommended dose: 350 mg of Magnesium per day.
Magnesium is a nutrient the body needs to stay healthy and regulate muscle performance. It can be found in the bones and muscles of the body. Our bodies require magnesium to break down carbohydrates and fats, which we then use for energy. It is also essential for muscle contraction. It is a regulatory mineral that controls the hormones that contribute to muscle and nerve function, blood pressure regulation, glucose control and protein synthesis. Magnesium is also essential for skeletal health and the transportation of calcium and potassium ions, which contribute to normal heart rhythms and proper muscle contraction.

Multivitamins

A multivitamin is one of the few supplements around that can be beneficial to everyone. While most of the overpriced holistic offerings that you’ll find don’t actually give you anything you’re truly missing, a multivitamin has required minerals you need on a daily basis and it supports your baseline nutrition. 

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