Top 3 Supplements to Increase Your Sports Performance

Best personal trainers and sports coaches in south jersey

Top 3 Supplements to Increase Your Sports Performance

Supplements! Everyone’s favorite go-to when it comes to increasing sports performance. Let’s be clear right off the bat, supplements will get you 1% better. Your daily recovery habits like proper diet, optimal sleep, water intake, etc. will make up the other 99%! So only focus on adding supplements in after maximize all your other habits first. Now let’s get to your best bang for your buck supplements when it comes to increasing sports performance!

Creatine

This might be the most well known and well researched supplement out there right now. Creatine is found in foods and naturally occurring in the body. It has been proven to help increase performance in the right dose. In simple terms it can provide more energy to your muscles allowing you to push through fatigue longer and increase more explosive bouts of power. This is not a more is better type supplement. 5 grams daily is all you need. Timing of when you take it is irrelevant, as it stays saturated in your muscles and will be ready to use when you need it. That’s a quick synopsis of how creatine works but do your own research and see how you feel while using it! Also make sure to increase water intake by 24-32oz daily while using creatine to ensure proper hydration levels and saturation in the muscles.

Beta Alanine

Beta-alanine is another popular supplement for athletes, it’s primarily known for its ability to enhance exercise performance and reduce muscle fatigue. It works by increasing carnosine levels in muscles, this helps buffer the buildup of lactic acid during high-intensity exercise, delaying fatigue and improving endurance. This can help increase overall exercise capacity and potentially bigger gains and better performance! Recommended dose is about 4-6 grams a day.

Nitrates

Nitrate supplementation, which can be found in beetroot juice, can potentially enhance athletic performance by improving muscle efficiency and oxygen utilization. This effect is caused by the conversion of nitrates to nitric oxide, a molecule that promotes vasodilation (widening of blood vessels). This can improve oxygen and nutrient delivery to muscles. Dosage ranges from 250mg to 1000mg 2-3 hours before exercise to get the best effect.

These are just guidelines and information on these supplements, it’s still important make sure you’re other recovery and performance methods are maximized first before adding in any supplementation. Have any extra questions feel free to reach out and we’d be happy to help!