The Best Supplements For Athletic Performance – Increase your fitness! Add these 5 healthy supplements to improve sports performance: build muscle, speed recovery, increase intensity and reduce fatigue!
With so many vitamins, minerals, protein powders, juices, supplements, superfoods, and about 100 other things on the market that I’ve missed, it’s easy to feel overwhelmed. I know I’ve been there and I admit that sometimes we get caught up in the latest wave of things to pick up. But I try to keep it simple while remaining effective, which is why today I’m going to delve into 5 healthy supplements to improve athletic performance. I know 5 is a lot, but I bet you’ve already eaten most of them or have been on your radar for a while.
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It’s only been in the last 6 months that I’ve really dove into pre- and post-workout nutrition and what I can do to help me be the best athlete I can be. Initially, I started focusing on training during my meals and have recently started incorporating a few supplements to improve my performance and recovery process.
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I’ve come a long way since I started CrossFit five and a half years ago, but I still have a long way to go. As I get older, I can say that my body will never go back to what it was. The days of doing 6-7 CrossFit workouts per week or doing CrossFit in the morning and evening are long gone. More is not more for me now.
Less training sessions, I now train 110% effort in these sessions. When I add these supplements, I feel like my body is getting an extra boost to help me recover and perform at my best.
I recently had the opportunity to stock up on all my favorites at Whole Foods Market. I love their transparency and commitment to sourcing high-quality vitamins and minerals: they have a list of 50 ingredients not allowed in personal care products and no products are tested on animals. Low quality supplements like starches, extragelatin, artificial colors, sweeteners, preservatives, lactose, unnecessary fillers, and hydrogenated fats are added that you won’t find at Whole Foods Market. To celebrate the Whole Foods Market supplement sale (it’s August 11, 12, 13, 2017 and 25% off all supplements!!), I’m sharing my top 5 healthy supplements to improve athletic performance!
Collagen has gotten a lot of hype over the past year, and it’s 100% deserved. I discovered beef gelatin a few years ago, and in an effort to build healthy gums, keep in mind how much protein is in a tablespoon. If only he had started taking it regularly that day.
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Collagen is an important building block of our body: it is the most abundant protein in our body and is found in muscles, bones, skin, digestive system, tendons and blood vessels. It’s the “glue” that helps hold the body together. As we age, collagen production decreases.
According to the brand, most collagen is tasteless and easily soluble, making it very easy to add to almost anything. Your body needs protein to repair damaged muscle mass, so try adding some after training. Here are some ways to add it to your diet:
In addition to these, it can improve the health of your skin and hair, improve gut health, strengthen hair, nails and teeth, improve liver health, reduce wrinkles, cellulite and stretch marks and give you glowing skin. With all these advantages, it is difficult to do without them. It’s so strong that I like to add it wherever I can throughout the day.
Fish oil is another supplement that has gained attention over the years, and not just among athletes. It is often recommended for heart health. Our current diet provides a ratio of omega 6 to omega 3 fatty acids ranging from 10:1 to 20:1 instead of 1:1 or 2:1. Too much omega-6 is associated with inflammation, and since our body can’t produce omega-3, it has to find it elsewhere. Fish oil contains omega-3 fatty acids (EPA and DHA) which help prevent this phenomenon.
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And it doesn’t stop there: fish oil (omega 3) is linked to effective treatment for ADHD, Alzheimer’s disease, anxiety, cancer, depression, diabetes, eye diseases , skin and hair, fertility and much more. Even if you eat wild-caught oily fish several times a week, consuming fish oil is still beneficial. It can be taken at any time of the day and not necessarily during your workouts – most people prefer to take it with a meal. Look for sources of cold water and oily fish.
BCAAs, or branched chain amino acids, are new to me, but I’ve heard so many good things about them that I finally started looking into them and taking them. What put me off the most was that everyone was drinking it, and most of the time it was watermelon or “flavored” ras bleu, meaning artificial ingredients like red 40 and blue 5.
When I saw a capsule forming at Whole Foods – I knew I could trust their quality standards – I was so excited! The only ingredients were BCAAs (vitamin B6, leucine, valine, isoleucine and glutamine) as well as the gelatin in the capsule. For me, it’s huge: I eat it every day and I don’t need more ingredients.
Although you can get BCAAs from food, if you train hard and do several intense workouts per week, a BCAA supplement is something to consider. I exercise before and after my workout for optimal results.
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Magnesium is a vital mineral for the body: it plays a role in heart function, nerve function, blood pressure regulation, hormonal interactions, bone health and much more. But it is estimated that up to 80% of the population suffers from a deficiency in this essential mineral. Low levels of magnesium have been linked to inflammation, osteoporosis, anxiety, sleep disorders and poor digestion.
It’s easy to fall short of the recommended amount of magnesium, especially if your diet is low in whole grains, leafy greens, nuts, seeds, and other produce (beans and legumes). Since magnesium plays such an important role in our body, I think adding additional supplementation is a win-win and with great care it can become a nutrient. I like to take mine post-workout with my BCAAs – it helps me remember to take both at the same time.
These are not supplements. You know that food is my #1 priority when it comes to fueling my body. The power of food is incredible and should be at the forefront when trying to heal/support/fuel/assist your body. Last but not least is Mecca.
Maca is considered a “superfood”: it is an adaptogen and a member of the cruciferous family. It has been used as food and medicine in South America for centuries. The root vegetable is usually available ground/powdered, which is how I use it.
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Maca is slightly sweet and has a nutty taste, with a caramel flavor, which is probably why I like it. Here are some ways to add it to your diet:
Although the price may seem a bit high, adding just 1-3 teaspoons per day is very inexpensive and a great addition to your pre-workout meals and snacks. I add more throughout the day depending on what I have/prepare.
What are some of your favorite supplements to add to your fitness routine? Be sure to head to Whole Foods Market next week and take advantage of their supplement sale: vitamins, minerals, probiotics, protein powders, superfoods, antioxidants and more! – and store all your favorites!
Please note that I am not a doctor and these are just suggestions on what I think works best for me.
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This post is sponsored in partnership with Whole Foods Market. All opinions expressed are (as always) my own. I only partner with brands I trust and personally recommend – thank you for your support in helping us make Eat The Gains possible!
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It’s a universally accepted truth that if you don’t fuel up before a tough workout, you’ll feel energized, weak, and tired more quickly than usual. But what exactly?
What is the best thing to fuel your body? You can choose a healthy snack like a banana, a boiled egg, or a cup of coffee or green tea. But what about a pre-workout supplement?
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Designed to increase your energy and improve your physical performance, pre-workout supplements are typically powdered substances that you mix with water, shake, and drink 30 minutes before exercising. Pre-workout supplements usually contain ingredients like caffeine and amino acids