Our list is a good starting point though and may also help you understand why some supplements might work better for you than others. However, even if you eat the healthiest possible diet, whole foods alone may not be able to fuel enough energy production for your extremely high level of physical activity.

As such, you may also need to consider plant-based supplementation to fill any gaps. To support your entire system to deliver enhanced performance, you probably need ergogenic aids.

Ergogenic aids are any substances or tools you use, be they nutritional, physiological, mechanical, or psychological, to take your exercise performance to the next level and give you a competitive advantage.

These can range from dietary supplements — including vitamins, minerals, and amino acids — to carb loading and energy drinks or bars. Some of the most basic requirements for an amateur or professional athlete are muscle-building, strength, and energy. As such, amino acids are almost non-negotiable.

Your body needs amino acids to build its entire structure from muscle, organs, and bones through to the details like hair and nails. Some of these amino acids can be produced by your body, but there are others that must come from your nutritional intake — these are known as essential amino acids.

Of the nine essential amino acids, possibly the most important for athletes are the branched-chain amino acids BCAAs — leucine, isoleucine, and valine. BCAAs are critical for fueling the body and for building and maintaining skeletal muscle — especially leucine , which activates the essential process of muscle protein synthesis.

BCAAs also help your body to recover quickly after high-intensity exercise. You can get essential amino acids from food sources, especially complete proteins — and you need to make sure you get enough for your body weight — but for peak performance, you probably need more than the minimum. If you consume dairy products, consider a high-quality, whey protein powder, like Ingredient Optimized ioWhey Protein , which you can find in P erformix ioWhey Protein.

Both ioWhey and ioPea are incredibly high in essential amino acids and proven to be highly bioavailable. Partner products using ioBCAA will be coming to retail and online stores soon.

Protein and amino acid supplements can be taken pre-workout, post-workout, or intra-workout. Creatine helps your muscles release energy.

It supports the growth of lean muscle mass and boosts strength , especially when combined with strength training, enhancing overall performance.

Not surprisingly, this makes creatine especially popular with bodybuilders. Supplementing with creatine can then help to give your muscles the extra energy and stamina they need.

Creatine is available in several different forms including:. Creatine is also sometimes sold as a blend of different types of creatine or with other supplements like caffeine and amino acids.

Carnitine is involved in transporting fatty acids into the cell mitochondria so they can be used by the body. It works well with whey protein as it helps to boost energy and build muscle tissue, and it speeds up muscle recovery after heavy exercise, reducing muscle soreness.

Vitamin D, on the other hand, comes from exposure to the sun which can be more limited during the winter months. Q10 is an enzyme that resides within the mitochondria, the component within cells that generate energy. Adding a Q10 supplement to your diet can help to support physical performance by assisting our bodies in processing energy.

It is extracted from the root or leaf of the plant, and is commonly used in tinctures or teas. Ashwagandha can help to support energy levels, and is consequently one of the best supplements for athletes. Iron is a crucial nutrient for everyone, not just for athletes.

It ensures that the body has enough energy, and can be found naturally in red meats and leafy green vegetables. You should contact your doctor if you believe you have symptoms of iron deficiency — they will test your iron levels and recommend taking a supplement if they believe you require it.

Creatine is a legal nutritional aid for sports performance, and can be found naturally in seafood and red meat. It is a great supplement when it comes to supporting muscle health, and is one of the best nutritional supplements for athletes.

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Best Supplements For Athletes. Reviewed by Sarah Sharpe BSc Hons. Do athletes need supplements? What are the best supplements for athletes? Magnesium Magnesium is involved in every reaction that produces energy; it is also required for the normal regulation of muscle contraction.

B vitamins B vitamins help by assisting the body to release energy. Calcium and vitamin D Calcium and vitamin D work together, helping the body by supporting bone health. Coenzyme Q10 Q10 is an enzyme that resides within the mitochondria, the component within cells that generate energy.

Iron Iron is a crucial nutrient for everyone, not just for athletes. Creatine Creatine is a legal nutritional aid for sports performance, and can be found naturally in seafood and red meat. More Like This. Posted On: 24th October Posted By: nutri.

When it comes to marathon running, you need to make sure your body has every nutrient it needs to carry you through. Posted On: 11th October MMA mixed martial arts requires strength, energy and stamina.

Here are some of the best supplements for MMA fighters looking to support their practice.

Supplements that can help increase muscle strength and power, improve endurance, and support a more efficient recovery are attractive to athletes at all levels as a way to finetune their sport.

The use of supplements can offer benefits , but they need to be considered within the bigger picture of an athlete's diet, training program, and adequate recovery time. Responses to supplements can depend on an individual's genetics, gut microbiome health, and daily nutritional intake.

Monitoring lab work where possible helps to ensure supplementation remains appropriate and is in the best interest of an athlete's health. Creatine monohydrate is the most common form used to supplement dietary intake from meat.

Dosages vary, with some athletes needing an initial day "loading phase" of 20 grams per day in 4 split doses, followed by a "maintenance phase" of grams once daily. It should also be noted that creatine is often reported to increase water retention after the loading phase, so sport-specific considerations apply here for sports with specific weight classes.

Beta-alanine is an amino acid found in poultry, meat, and fish. The body uses beta-alanine to make carnosine, a compound that serves as a buffer for lactic acid produced in the muscle and helps improve athletic performance. Supplementation with beta-alanine can enhance performance by increasing exercise capacity and decreasing muscle fatigue and soreness after training.

It also improves muscle fiber firing rate for more efficient performance. The recommended dose of this supplement ranges from about grams per day, though some may experience tingling or an "itch" in the hands, feet, or face at the higher end of that range - in which case, splitting the dose into two smaller portions may be more beneficial.

Vitamin D helps keep inflammation at bay while supporting immune health and recovery. Additionally, vitamin D intake has been linked to increases in muscle size, strength, and power. Insufficient levels of vitamin D can be associated with low testosterone levels, a higher risk of injury and stress fracture in athletes, and suboptimal muscle function.

Low iron levels are more common in menstruating female athletes, who are twice as susceptible to iron-deficiency anemia as their non-active counterparts. Inadequate iron levels have been linked to fatigue, decreased athletic performance, and an elevated resting heart rate.

Iron is an important mineral that helps support overall metabolism and forms hemoglobin so that oxygen can be transported to the tissues, an important process for optimal athletic performance. Beetroot juice is a supplemental source of nitrate that helps to increase the efficiency of muscle contraction, boosts energy production in the mitochondria, and enhances blood flow to exercising muscle through its vasodilation effects.

The performance-related benefits of beetroot juice occur as soon as hours of supplementation, with benefits continuing as long as supplementation is consistent day—to—day. Additionally, beetroot juice has been found to improve power output while extending time to muscular exhaustion, which is important for competitive athletes.

Athletes dealing with low blood pressure or who have a history of kidney stones should speak with their doctor before considering a beetroot juice supplement, beetroot juice may lower blood pressure and is also high in oxalates, a compound that can contribute to kidney stone formation in susceptible individuals.

Athletes commonly use electrolytes to help stave off dehydration. Athletes training and competing in hot weather conditions have an increased need due to weather-related perspiration loss. Consuming electrolytes pre-, during, and post-training have been linked to better retention of minerals like sodium, calcium, and magnesium as compared to plain water or caffeinated sports drinks, helping ensure not just better athletic performance but better recovery as well.

While total calorie intake and protein intake in the long term plays the most crucial dietary role in facilitating adaptations needed for optimal athletic performance, protein supplementation pre- and post-workout is useful to optimize physical performance and positively influences the recovery process for both resistance training and endurance sports.

With the use of supplemental protein such as whey protein, studies show there can be a significant rise in muscle protein synthesis and an increase in levels of essential amino acids and branched-chain amino acids BCAAs , driving more fuel to the muscles that have just been working hard. Omega-3 fat levels are important to help keep inflammation from a high training load at bay, and have also been linked to better recovery and lower post-training soreness in athletes.

Studies have shown that athletes using fish oil supplementation have also experienced positive effects on cognition and have had lower inflammation overall. Functional medicine labs are excellent for assessing your unique individuality. The following labs are beneficial:. The omega-3 index is a simple blood test that can provide insight into the state of inflammation of an athlete and can help guide recovery plans and supplemental dosage needed to support optimal performance.

Evaluating iron levels by looking at hemoglobin and ferritin can help determine if an athlete is at risk of iron-deficiency anemia that can negatively impact athletic performance and oxygen delivery to the muscle tissue. Based on the results, an athlete and their support team can help make adjustments to the diet and supplement with appropriate dosage if necessary.

Assessing levels of vitamin D can help guide supplementation dosage and is of particular importance for athletes who are training inside most days or who live in areas of the world with less sun exposure during their training and competition season. Regular monitoring of electrolyte levels can help ensure an athlete is meeting their individual needs for hydration and maintenance of mineral levels that are needed for optimal performance and recovery.

There are a few aspects of testing using a functional medicine approach regarding protein supplementation needs. First, testing total protein levels can help determine if there's a gross inadequacy of protein to meet an athlete's needs. Some sport probiotics brands include Athletic Greens, GoodBelly, and Sports Research.

Quercetin is a phytochemical that increases endurance and aerobic capacity making it one of the best natural performance-enhancing supplements. It also boosts your immune system, so you stay healthier and have a quick post-workout recovery. You can naturally consume quercetin in red onions, tomatoes, apples, and blueberries.

If you take a supplement, you should take up to mg per day. Consuming it along with vitamin C can increase its effectiveness. The top quercetin brands include Life Extension, Nootropics, and Jarrow Formulas.

Omega-3s are ideal for athletes because they improve muscle recovery and reduce inflammation. They increase blood flow and keep your arteries clear for improved circulation.

However, if you are going to take an Omega 3, you should do so with food. If you take a supplement, you should get at least 90 mg a day.

According to some health experts, like Dr. Andrew Huberman, you should aim for to mg. The best omega-3 brands are Thorne, Momentous, and BrainMD. A pro athlete supplement is something that increases physical performance. They might come as capsules, tablets, powder, liquid, or bars.

All sports supplements use natural ingredients in a combination to help athletes improve in certain areas, like endurance, muscle building, or weight loss. Athlete supplements can provide extra calories, vitamins, and nutrients for your body so it can endure exercise.

They can also help build muscles and enhance your performance. Maintaining a balanced diet ensures your body gets enough protein, vitamins, and energy from real food. You can then get additional benefits from supplements.

You might feel depleted too soon after you start working out. A supplement for endurance will help counteract this feeling. Many athletes take supplements to build muscles quickly, so they reach peak shape before their season starts.

Always check with your doctor before taking supplements. The American Academy of Pediatrics advises against anyone under 18 taking supplements. You can check with your doctor for deficiencies and find the right supplement to deliver what you need.

In general, athlete supplements help increase energy, boost performance, and build muscle. As with the supplements reviewed above, you can find specific supplements to help certain needs. Be sure to check the pros and cons of sports supplements if you are still unsure. What supplements should athletes take?

The most popular supplement is creatine. Countless studies back its effectiveness in building muscles and increasing power and speed. You can find most supplements at drugstores and health stores. Vitamins are especially easy to find, as is coffee. For more specialized supplements, you can order them online.

Yes, supplements for athletes work. The supplements on this list have studies backing their effectiveness. Research supplements before you add them to your diet. ABOUT THE AUTHORS. The Athletic Insight Research team consists of a dedicated team of researchers, Doctors, Registered Dieticians, nationally certified nutritionists and personal trainers.

Our team members hold prestigious accolades within their discipline s of expertise, as well as nationally recognized certifications. These include; National Academy of Sports Medicine Certified Personal Trainer NASM-CPT , American College of Sports Medicine ACSM , National Strength and Conditioning Association NSCA-CPT , National Academy of Sports Medicine Certified Nutrition Coach NASM-CNC , International Sports Sciences Association Nutritionist Certification.

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Athletic Insight. About About Athletic Insight. Coenzyme Q10 is an enzyme in the mitochondria, which are the parts of cells that generate energy. Experts have linked some conditions with lower levels of coenzyme Q10 in the body, including:. The authors of a review stated that studies have consistently associated low levels of coenzyme Q10 with fatigue.

However, they noted that the results were difficult to interpret, as research papers vary in their definition of fatigue. The research on whether coenzyme Q10 supplementation is useful for athletes has produced mixed results. For example, a study of moderately trained men found no evidence that it benefitted their exercise capacity.

For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Some athletes use creatine because it is a legal nutritional aid for sports performance. People can get creatine from red meat and seafood, but it is also available as a supplement.

Research has shown that supplementing with creatine can increase muscle mass and improve strength when a person combines it with strength training.

Older adults may also be able to use creatine to increase their lean muscle mass and muscle strength. Commercial supplements often combine creatine with other substances.

Researchers have found that a creatine supplement that also contained caffeine, taurine, and amino acids helped athletes feel focused and increased the time that it took for them to feel exhausted.

It is important to note that some of the funding for this study came from companies that make supplements and other products. Ashwagandha is an Ayurvedic herb. A study explored the effects of ashwagandha on endurance in healthy athletic men and women.

People who received the root extract of ashwagandha had a significant increase in physical endurance after 8 and 12 weeks of treatment compared with the participants receiving a placebo.

Another study tested the effects of ashwagandha on the endurance of elite cyclists. After 8 weeks of treatment, the cyclists taking ashwagandha took longer to feel exhausted doing a treadmill test than the cyclists who received a placebo. Vitamins and supplements can be a safe way for athletes to try to improve their performance, but more research is necessary to determine the effectiveness of some supplements.

It is crucial to speak to a doctor before starting to take any new vitamins or other supplements. These substances can interact with other medications that a person might be taking. Taking too much of some supplements, such as iron, can cause adverse side effects.

Also, some vitamins may be ineffective unless a person has an existing deficiency. A doctor can test for vitamin deficiencies and advise on how to correct them if necessary. People who feel as though they have low energy despite exercising regularly may wish to consider other aspects of their routine before taking supplements.

Eating a balanced, nutritious diet and getting enough sleep may also boost athletic performance. Athletes following vegetarian and vegan diets may need to take particular care to ensure that they are obtaining enough of the above nutrients through their diet.

Although a healthful diet and regular exercise can reduce fatigue, some vitamins and supplements can also boost energy. Learn which ones may have…. In this edition of Medical Myths, we tackle some persistent myths about supplements, including multivitamins, probiotics, and antioxidants.

Vitamin A supplements come in many different forms, but a person should check with their doctor which form and dosage will best suit them.

Check your bottle to avoid Sudden Poop Onset SPO here: Supplements based on amino acid chelates, such as Mg glycinate and Mg malate are much better tolerated by the digestive system and much more absorbable by the body the other cheap forms of magnesium such as Mg oxide or Mg carbonate.

This is best-taken post-workout on an empty stomach. Sedentary individuals need mg a day and larger athletes in heavy training mode could do up to 2, mg a day. Vitamin D is more like a hormone than a drug. It would take you prancing around, practically naked for a couple hours a day to produce those levels of Vitamin D and most Americans are deficient.

This is why Vitamin D is most effective when taken at night, about an hour before bedtime and liquid drops taken sublingually are the best form especially if you can hold the liquid under your tongue for 30 seconds before swallowing so it can really soak in and start to work before it has to be digested.

Studies show that Vitamin D supplementation up to 30, units to be safe and there are European studies that show , units for three days to treat upper respiratory tract infections that may be viral in nature.

Protein , if taken within 10 minutes of training, will reduce the amount of stress hormones mainly cortisol released! This has a huge implication on belly fat no pun intended. Too much protein leads to body acidity which leads to many other problems. But the right amount of protein — besides providing energy — repairs tissues and reduces muscle soreness.

Protein should be eaten — from primarily animal sources — throughout the day and most certainly within 10 minutes of training.

Whey protein is a highly marketed protein and is fairly inexpensive so it is frequently used by athletes. Many, however, have an intolerance to whey such as gas, bloating and postnasal drip. It increases estrogen levels in the body — the opposite of what someone trying to build strength wants — and many also have a food intolerance to soy.

Casein is dairy derived so if you have an intolerance to whey, you may have an intolerance to Casein as well. Vegan protein that combines a wide variety of sources can be good options because they are less likely to produce allergies. Remember, only grams maximum at a time!

Vitamin C is mostly present in fruits — which contain fructose — thereby allowing your body to absorb the nutrient. Vitamin C aids the production of our old friend, ATP, helps wound healing, and is a cofactor to building collagen and repairing muscle.

Athletes and other special populations should take a minimum of 4,, mg a day and upwards of 16, mg a day as it is very difficult to overdose on Vitamin C. During and post-workout are the optimal times to take Vitamin C. You can even make your own energy drink with it and a few other, common ingredients!

Coenzyme Q10 CoQ10 , an important antioxidant also known as ubiquinone good! CoQ10 is the ONLY anti-oxidant found within cells and it allows the mitochondria to produce ATP. It also gets rid of lactic acid and other waste.

Anyone who participates in strenuous training or is on statin drugs should take CoQ Since fats enhance the absorption of CoQ10 it can enter the cells. Make sure not to take your CoQ10 at the same time as your fish oils because it can actually inhibit the absorption rate.

A recommended dosage of CoQ10 is mg a day and higher dosages can actually be used to treat diseases such as essential hypertension and certain heart arrhythmias. If you are an athlete, try increasing your dosage when you are approaching an event to improve performance, endurance, strength and recovery.

Remember, secondary supplements will be different for everyone but I hope to touch on a few common ones in an upcoming post. I can assure you that the research has begun! Great read! The best manufacturers of supplement will certainly make sure these supplements are on their menu. After having life-threatening Arrhythmia, my wife knew something had to change.

A friend of hers mentioned multivitamin care herbal restoration treatment, so my spouse Casey did some research and decided to receive treatment on multivitamin herbal cure recommendation. Now, my wife can take showers, work in her flower garden, and she enjoys having more energy.

Hello Michele, I am studying that article, but I would be curious if you would like to share more in details, the brand you use, the time you take the supplements, and the schedule of your work out.

You have my email address, thank you Pascal. Also, protein should be consumed through the diet. Taking a mega dose of Vitamin C in lypospheric form or intravenously will not cause diarrhea! I Have been taking LivOn Labs Lyposheric Vitamin C, as well as their Alpha Lipoic Acid, Glutathione and B-Complex for five years now….

Are you guys sure about the dosage? I bought all these products but on the package it says 30 mg of CoQ10 while in article says mg per day.. And not only for CoQ10 but for all other supplements..

Im confused…. A fresh, brief and honest overview of what you need as opposed to the marketed BS you dont. Excellent review. Hi, I like your article but as someone who has studied nutrition I would suggest that you definitely do not take Vitamin D at night as it can lead to restless sleep.

The best time to take it is in the morning as this will lead to a better sleep come bedtime. Just check this out for yourself or do some research. Also, hemp oil is probably better than fish oil as the seas now have extreme levels of contamination with many chemicals, the main being mercury which will be in the fish oils.

The increased fish oil consumption is … Read more ». Where do you purchase all your supplements? online at a health store?

Is there a onestop place I can get them all? I have been crossfittting for about 3 years and prior to that did triathlons. I have recently been feeling very fatigued after workouts but this could be the answer.

It also, could be my age 🙂. Why on earth would you go to a kinesiologist for advice on nutrient deficiency??

Safe to safe you go to a podiatrist to get your teeth cleaned? Do you even know what a kinesiologist is? Go look it up before you claim this kid is dangerous, your ignorance may not be dangerous but it is extremely nauseating. In fact I do, only since you asked.

Has nothing to do with dietary intake. Biomechanics and muscular imbalance, especially in humans. CoA alone or in the MMUSA products. Top 7 Supplements for Athletes. Top 7 Supplements for Athletes Written by Michele Vieux There is so much marketing and research out there on supplements — what to take, how much, who needs what — that it can be confusing to sift through and narrow down.

Top 7 Supplements for Athletes — Primary Supplements Omega 3 Fatty Acids Fish Oil is probably one of the most commonly used supplements on the market today and for good reason. Connect with. Create a Comment Account. When you login first time using a Social Login button, we collect your public account profile information shared by Social Login provider, based on your privacy settings.

We also get your email address to automatically create an account for you in our website. Once your account is created, you'll be logged into this account. Disagree Agree. Notify me of. You won't need Google to find the best supplements for your goals, because we've got the top five right here!

You've likely heard 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 PCr stores within the muscle, allowing for quicker regeneration of adenosine triphosphate ATP , the body's source of energy.

Trust us, you don't want to fall short on energy when you're jumping over fire pits or climbing up foot walls! Even if mud runs aren't your thing, creatine has been shown to improve performance on the playing field, as well.

Research has demonstrated improvements in power output, muscular endurance, and sprint performance in sports like soccer, hockey, rugby, and football.

Looking to shave seconds off your 5K time or improve the accuracy of your passes on the soccer field? Yes, caffeine has been suggested to help you do those things! Caffeine is a well-documented ergogenic aid in performance research, and its use in sports dates all the way back to the s.

Most of us consume caffeine because of its ability to increase alertness how else are we going to make it through a work day? Whether you like to spend your weekends on the rugby field or trying to set PRs in the gym, current research supports the benefits of caffeine in sports and high-intensity intermittent exercise.

Because many fitness activities are played outdoors in the heat and humidity or in poorly ventilated gyms, maintaining proper hydration status is critical for optimal performance. If you're limited to water breaks, make sure to consume ounces of fluid hours prior to your activity, and another 8 ounces right before you start play.

After competition, begin rehydrating immediately, aiming to get in another ounces of fluids for every pound of bodyweight you lost via sweat. It's mile five of the Tough Mudder and you still have ditches to hurdle, ladders to climb, and walls to scale.

When pride and bragging rights between you and your buddies are at stake, you need all the help you can get! Enter beta-alanine. During high-intensity activity, your body accumulates hydrogen ions, causing a drop in your pH level, ultimately resulting in fatigue.

Beta-alanine supplementation has been shown to increase intramuscular carnosine content, thereby increasing the body's ability to buffer hydrogen ions and delay fatigue.

Beta-alanine supplementation can help improve your exercise performance and training volume, which will ultimately help solidify your right to gloat for another year. Physical activity puts stress on your body, and that stress increases the longer, harder, or more frequently you engage in fitness.

Recovery, then, becomes more critical as your training increases, and protein is essential for recovery. Keep in mind that protein is rarely used as an energy substrate i.

However it's still essential for the repair, construction, and maintenance of muscle mass.