Best Supplements To Improve Athletic Performance

Supplements can’t outrun bad eating habits or replace a poor training program. You have to eat right and train correctly for supplements to make the biggest impact.  Both men and women should take these supplements to improve performance and body composition.

(Double-blind studies are the gold standard of testing protocol and will give you the best information about a particular supplement.  The U.S. and U.K. fall way behind in how they test.  Because of government involvement, the quality of their nutritional supplements isn't the best.  Do your homework and research the supplements you do choose.  Look for companies with a good track record.)  

Protein Powder

Protein powder is convenient and quickly absorbed.  You can use whey, pea, rice, egg, or hemp proteins.  Whey is a cheap by-product of dairy farming so make sure your look for well-sourced protein powder.   If you choose a whey protein powder, get one made from grass-fed cows.  The powder should have twenty to thirty grams of protein per serving to ensure the company isn't using fillers.  


Creatine provides energy for your next workout.  In addition, creatine helps you recover faster and not get tired as fast when you are exercising. Creatine Monohydrate is the most bio-available and cost effective form of creatine. 

Fish Oil/ Omega 3

Omega 3 supplements improve blood vessel function, reduce inflammation, and helps use fat for energy. The mental benefits from taking fish oil include enhanced memory, as well as, working as an anti-depressant.  It has also shown to improve symptoms of ADHD.  Athletes should take between 500-1000mg of Omega 3 daily.  EPA and DHA are two things you should be looking for in you supplement.

Vitamin C

Vitamin C is an important antioxidant for immune function and blood sugar management.  Take 1000-2000 mg daily especially of you have any symptoms of Adrenal Fatigue.  Ascorbic Acid is the most used, but if your stomach is sensitive, take a Vitamin C from ascorbates, which is sourced from the salts of the ascorbic acid. 


Zinc Magnesium Aspartate is a great supplement to take before bed to enhance recovery and help testosterone levels.  Seventy percent of all Americans have a zinc deficiency.  Zinc, Magnesium, and B6 are important for many biological processes.  Take this supplement to enhance your hormones, which will help you lose weight. 


Branched Chain Amino Acids are a great way to enhance recovery by providing some key amino acids. They improve recovery and lean muscle mass.  Look for at least a 2:1:1 ratio of Leucine to Isoleucine and Valine.  Leucine is the most critical component, it works like a switch to turn on muscle building.  Take your BCAAs just before, during, or post-workout to get all the benefits. 

Add supplements to improve your performance.  Combine them with a great workout and you will look and feel amazing!  


Robyn RobledoComment