10 sports supplements that help increase performance and recovery
I often get asked whether athletes should take sports supplements. While my answer varies from person to person, I usually explain that supplementing isn’t necessary for everyone, however when it comes to athletes that have vigorous training schedules or masters athletes (older athletes) especially, doing so might actually be beneficial.
Because there are so many sports supplements out there it can be hard to know which ones are actually helpful and which ones are exaggerated marketing claims, so this blog’s aim is to help you cut through all the noise and present you with some of the supplements that have been well researched and most likely to support athletes.
#1 Creatine
Possibly one of the most researched supplements (besides protein), creatine supports strength, power and anaerobic activity. This has been a game changer for many of the athletes I work with. If you're interested in learning more about creatine, read my blog here where I discuss the benefits, dose, and any risks to loading phases.
Creatine essentially allows your body to create more ATP, and the more ATP you have, the more energy you have.
#2 Caffeine
Coffee enhances fuel utilisation and the Central Nervous System. It masks your perceived rate of exertion, in other words, it allows you to work harder than you realise you are. Caffeine also increases fat oxidation, which is another reason why it’s popular amongst physique athletes. Now, of course caffeine doesn’t actually “burn fat” like some of the ads claim it does, however during fat mobilisation, if your heart rate is increased such as during exercise, this can help with fat loss.
With all of this said, caffeine cannot and will not help you lose fat without the aid of exercise, so if the fat cells get released but they aren’t used, they just go back to storage form.
#3 Whey
A complete form of protein, meaning that it contains all of the essential amino acids, whey is a fast releasing protein which makes it a great protein source to take either during training or right after as it can increase recovery rates.
Whey is high in leucine (a branched chain amino acid or BCAA) which means that it can help with protein synthesis.
#4 Casein
Like whey, casein is also a complete protein, however it takes longer to digest, which makes it a great supplement to take in the evenings. Casein is also high in glutamine which means it can help to build muscle, since it promotes the growth hormone and has an anabolic effect on muscle.
#5 Beta-alanine
If you're a fan of Matt Fraser's and listened in to his Podcast with Joe Rogan a while back, you would have heard him describe Beta-alanine as giving him a "third lung".
When we exercise, acidity is built up in our bodies, beta-alanine allows you to combat this. The less acidity your have in your body, the harder you can work.
#6 Multivitamins
The older you get the harder it becomes for your body to absorb nutrients. Taking some vitamins can decrease your chances of deficiencies.
#7 Electrolyte solutions
Electrolyte supports performance and hydration. So if you train in very warm weather this is going to especially important.
A friendly warning, however, even though we are heading to winter now, if you do ever find yourself trianing in very warm conditions again, don't just chug water. You don't want to clear your system out of its sodium, this is why electrolytes are important for salty sweaters.
#8 Anti-inflammatory formulations
There is some evidence of anti inflammatory properties of some natural extracts. Some examples are curcumin, ginger, spirulina etc. These help to reduce inflammation. Though if you’re not hugely excited about supplements, some of these make great additions to curries!
#9 Supplements to support sleep
Now we all know that as athletes, sleep is one of the important factors to recovery, so making sure you get quality sleep is key. Although having great sleep hygiene is key before turning to supplements, I know all too well myself that certain life stages (peri- and menopause as examples) can really mess with the circadian rhythm.
So some great supplements that might help with sleep are L-Theanine, 5HTP, Valerian, ZMA, melatonin.
#10 Omega 3
Omega-3 oils are important in promoting cell health and can help with cardiovascular and nervous system function, brain development and immune health. Research has shown that a low DHA can lead to memory loss and Alzheimers disease in later life.
Omega-3’s are also anti-inflammatory which might make it a great supplement for sports injury as well.
Takeaways
Sports supplements can aid in recovery and performance, but aren’t necessary for everyone. Some may benefit from those listed, some may not.
Supplementing should only be taken in conjunction with a balanced diet and not used as meal replacements.
