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What supplements should you really take for sports performance?
There are many performance-enhancing supplements used by athletes. In this article, we give you our top recommendations for the recreational athlete and discuss the key supplements to enhance exercise performance. Read on for the details!
** Please note: If you want the longer, more detailed version of this article with a video, then please click here **
Our Top Three Recommendations to Enhance your Sports Performance:
- Protein: Be sure to eat enough protein. That can take care of the branched chain amino acids (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 casein, which may cause an issue for people who react to dairy). Whey protein is much more bioavailable than other 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.
- BHB or Ketones: Experiment with ketones if your activity level really is high and fast recovery is important.
In addition, beetroot juice is easily added to the diet so try it to see if it works well for you. It is best taken away from caffeine. Magnesium (Mg) is important to add for the electrolytes, to avoid cramping, for good sleep, not to mention the 300 enzymatic reactions it supports!
The Supplements to consider for Sports Performance are
- Whey protein
- Beta hydroxy butyrate (BHB)
- Branched chain amino acids (BCAAs)
- Beta-hydroxy-beta-methyl butyrate (HMB)
- Beetroot juice
** Please stay tuned for next week’s article on Sports Nutrition **
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Dr. Miles Nichols and Dr. Diane Mueller have spoken for the following organizations: