Whether you are a professional athlete or are just working on your physical fitness for overall health, supplements can help boost your workout routines. Eating the right foods, taking the right supplements, and using the best technique when working out will help you achieve optimal results. Supplements for improved athletic performance can help you increase efficiency during workouts and meet your performance goals in no time. This blog will take a look at some of the best supplements for improved athletic performance and how to incorporate them with other healthy practices.
Creatine
Creatine is a compound of three amino acids, which are the building blocks of protein. Creatine in the body is stored in your muscles, but smaller amounts can also be stored in the brain. While our body naturally makes creatine, a proper diet or supplements are needed to keep up with typical creatine stores.
Drinking or taking creatine supplements can provide numerous benefits for physical health. Creatine can help with strength and muscle performance during workouts, lower your risk of injury, and promote memory and brain health. Evidence on creatine has shown it can greatly impact your muscle health and improve athletic performance.
Magnesium
One of the most essential minerals and nutrients in our body is magnesium. Many forms of magnesium provide different benefits, ranging from better sleep to improved athletic performance. Muscular health, bone health, metabolic health, and cardiovascular health are all linked to magnesium.
If you are a dedicated athlete, getting the vitamins and minerals needed for your body should primarily come from your diet. While supplements can be helpful, that typically means you aren’t getting enough from the foods you are eating. You can find magnesium in leafy green vegetables, nuts, seeds, and whole grains.
As previously mentioned, magnesium comes in multiple forms, so if you want to focus on athletic performance, choosing the right type is important. Magnesium glycinate or bisglycinate is the most bioavailable supplement and is easy to digest. Glycinate is often used for muscle relaxation, chloride helps with muscle recovery, and malate reduces fatigue.
Glycine
While glycine is considered a nonessential amino acid, it is a structural component in proteins, collagen, and more. Glycine has been shown to support joint health, regulate blood sugar and insulin levels, and reduce lactic acid buildup. This supplement has been proven to be a safe option for general performance or stressful athletic performance.
If you want to improve your diet in addition to getting these supplements, some foods can help increase your glycine levels. Bone broth, meat, dairy products, and eggs are high in glycine and other nutrients needed for improved athletic performance. Taking the recommended dose is considered safe, but high doses may result in nausea and vomiting.
Vitamin D
Your vitamin D levels are a good indicator of overall health, but most of us are more deficient than we realize. Even if you get a lot of sun exposure, you can benefit from vitamin D supplementation. Vitamin D can help boost your mood, support bone health and immunity, and enhance calcium absorption. One of the biggest benefits of using vitamin D supplements during athletic performance is its ability to reduce inflammation. Inflammation can cause pain, including muscle cramps. Together with calcium, vitamin D can help protect you from bone issues, including osteoporosis.
Don’t Just Rely On Supplements
While many supplements can help improve athletic performance, your diet is one of the most important elements to your workout and athletic routine. People are often deficient in vitamins and minerals because they lack the proper foods that supply them. A well-balanced diet and hydration are the best ways to rebuild muscle, keep your bones strong, and ensure you have enough energy.
Foods that athletes should prioritize include some of the following:
- Fruits and vegetables
- Whole grains
- Eggs
- Lean red meats
- Avocado
- Peanut butter
- Greek yogurt
- Brown or wild rice
- Leafy greens
- Legumes
- Nuts and seeds
Functional Medicine From Regeneration Health
Our team at Regeneration Health focuses on finding the root cause of your health issues, rather than just addressing symptoms. Using evidence-based functional medicine techniques, we can help improve your energy levels, digestion, and immune function and better manage your chronic symptoms. Utilizing nutrition coaching, supplements, and hormone replacement may be helpful for men and women who are struggling to stay healthy.
Located in Ogden, UT, Regeneration Health has been serving clients for many years, helping them to feel better, look their best, and better manage their symptoms. We will work with you to create an individual treatment plan that is designed to improve your health for the long term. Reach out to us to learn more about our services and set up your consultation today!