5 Well researched supplements for enhanced athletic performance.
Performance boosting supplements have become a growing hot topic with professional trainers and scientists. I will include information on the most studied supplements, and the ones I have added to my daily regimen. When looking into supplementation, it is critical to keep your supplements single ingredients and from trusted brands. There are important factors to consider such as potency, frequency, and nutrient timing. I will go into detail for the supplements I have done the most research on.
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#1. Creatine Monohydrate: 5g/day improves brain function and exercise performance.
Creatine works by bringing more water into muscles which can enhance the strength of those muscles, as well as bringing water into other tissues. Creatine can also be used as a fuel source in the brain to enhance performance of frontal cortical circuits involved in mood regulation and motivation.
Creatine stores high-energy phosphate groups that ultimately lead to the regeneration of ATP, the primary energy carrier in the body, proven to enhance exercise performance.
#2. Magnesium Biglycinate: 310-420mg/day promotes health of heart and blood vessels, brain, bones, muscles, and lungs.
Magnesium Biglycinate compared to other magnesium compounds has superior absorption rates due to increased solubility.
Magnesium Biglycinate supports healthy heart rate and rhythm as it is an essential mineral for electrical activity of the heart. It promotes the dilation of blood vessels (vasodilation), which supports normal blood pressure and enhances blood flow.
**Stacking Creatine and Magnesium Biclycinate has proven effects in optimizing cellular energy production**
#3: Beta-Alanine: 2.5g/day can help optimize training by increasing perceived time-to-exhaustion.
Beta alanine, an amino acid, plays an integral role in muscle health and endurance. Beta alanine enables the body to produce carnosine, which is stored in muscle. Carnosine buffers the pH of muscle tissue so it produces energy efficiently without excessive lactic acid buildup, which can cause fatigue and soreness.
#4: L-Tyrosine: 500mg, 30-60 minutes before key workouts.
L-Tyrosine is an amino acid that can increase the production of dopamine and related neurotransmitters that positively impact energy, motivation and mood. Thus, L-Tyrosine is a powerful tool for enhancing exercise performance.
#5: Whey or Pea Protein Supplementation: 40g, 30-60 minutes after workout.
1.6g/kg body weight is the total recommended daily intake of protein for muscle growth.
This can be a lot of protein to get from whole foods, so supplementation can help you reach your daily intake. When choosing a vegan protein powder, choose one that has a complete amino acid profile such as these vegan Arbonne FeelFit Protein Powders. Most whey proteins contain the necessary amino acids.
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