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What supplements should you really take for sports? There are many performance-enhancing supplements used by athletes. In this article, we discuss the key ones and give you our top recommendations for the serious recreational athlete. Read on for the details!
** Please note: If you want the longer, more detailed version of this article, then please click here **
The Top Sports-Enhancing Supplements to Boost Sports Recovery and Muscle Protein Synthesis (MPS):
- Branched chain amino acids (BCAAs)
- Whey protein
- Beta-hydroxy-beta-methyl butyrate (HMB)
- Beta hydroxy butyrate (BHB)
- Beetroot juice
How to Enhance your Sports Performance? Our Top Recommendations:
- Protein: Be sure to eat enough protein. That can take care of the BCAAs unless activity level is very high. Use whey protein and add leucine if you are very active and want to build muscle. We recommend grass-fed whey and ideally a whey protein isolate (that does not contain the more immunogenic casein that may cause an issue for people who react to dairy). Whey protein isolate is also a good glutathione precursor. Glutathione is an antioxidant and aids detoxification. Whey protein is also much more bioavailable when compared to most plant-based protein powders.
- Caffeine: You can try experimenting with a little caffeine, as long as you tolerate it. Some people may not tolerate caffeine well, or have HPA axis issues, in which case it is better to avoid caffeine.
- HMB: If you are eating adequate protein and / or using whey protein and leucine, it is not necessary to add HMB as well.
- BHB or Ketones: Experiment with ketones if your activity level really is high and fast recovery is important.
- Beetroot juice: This is easily added to the diet. Although it is best when taken away from caffeine.
- Magnesium: It is important to have enough Mg for the electrolytes, to avoid cramping, for good sleep, not to mention the 300 enzymatic reactions it supports!
** Please stay tuned for next week’s article on Sports Nutrition **
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