Supplements to Enhance Athletic Performance: Everything You Need to Know
Supplements to Enhance Athletic Performance: Everything You Need to Know
Hey, its Casey here!
Whether your goal is to increase strength or improve overall performance, adding sports supplements to your daily regimen can give you that extra edge. But with thousands of products on the market, choosing the ones that are right for you can be overwhelming. This post is going to list some of the most common supplements used to support athletic performance and how they may be beneficial.
Creatine
Creatine is one of the most well-research supplements available on the market. It is a naturally occurring non-protein amino acid found in foods such as red meat and seafood. It has been shown to assist with ATP production. Performance wise, this means that it can help you push harder when you’re training and improve strength.
My product suggestions: Coles Perform Elite Creatine Powder, Bsc Pure Creatine, Creatine Monohydrate (VPA Australia).
How and when to take: Creatine can be taken any time throughout the day. The optimal dosage is between 3-5 grams per day.
Collagen
There is some evidence to suggest that collagen can be helpful for those who are recovering from soft-tissue injuries. While research is still in the early days, it seems that collagen supplementation can lead to an increase in collagen synthesis. This means that it can potentially speed up the rehabilitation process. It is important to note that Collagen is derived from animal protein so for those excluding animal products it is best to avoid this.
My product suggestions: Coles Perform Elite Hydrolysed Collagen Powder, Bulk Nutrients Hydrolysed Collagen Peptides.
How and when to take: It appears that the timing and dosing of collagen is important. Research has suggested that 15-25 grams of collagen taken alongside some 50mg of vitamin C is optimal. This should be consumed 40-60 minutes prior to a workout or rehabilitation session that specifically targets the injured area.
Caffeine
Studies have shown that caffeine can assist with increasing concentration, energy levels, endurance, strength and power output. This means it can be beneficial for endurance performance, power sports, and high intensity exercise.
My product suggestions: No-Doz, Revvies Energy Strips.
How and when to take: Research has suggested that a dosage of 5-6mg/kg 30-60 minutes before a workout is optimal from a performance perspective. As a reference, one cup of coffee is said to have between 40-140mg of caffeine.
Pre-Workouts
Pre-workouts are great for those who lack energy when heading to the gym. Typically, the biggest benefit of this supplement is the high caffeine content. Most often, they come with other performance enhancers such as creatine, beta-alanine, and citrulline malate.
My product suggestions: Macro Mike Mixed Berry Pre-Workout, Cellucor C4 Pre-Workout, BSC K-Os Pre Workout.
How and when to take: The dosage will be unique to your specific product. Check the nutrition panel and take the recommended serving size that the company recommends.
Protein powder
Protein powder is a convenient way to consume a high quality source of protein. It is a great option to include in your diet if you’re struggling to eat enough to meet your overall protein requirements. If purchased online, it can be quite cost-effective.
My product suggestions: Macro Mike Plant Based Protein Powder, Coles Perform Plant Protein Powder.
How and when to take: How much protein powder you take per day depends on your total protein targets for the day and how much you are getting through food. Anywhere between 20-60g can be consumed per meal. This can be taken at any time of day but best taken directly after training.
EAAs and BCAAs
EAAs and BCAAs have are very popular among weightlifters and athletes for their potential to increase muscle growth and performance. BCAAs are made up of 3 essential amino acids (leucine, isoleucine, and valine), while EAAs contain all 9 essential amino acids.
Research has suggested that those who consume a diet with enough protein to optimise muscle growth, these supplements will likely provide no additional benefits. In contrast, BCAAs may offer some benefits to those on a lower protein diet or plant-based diet.
My product suggestions: BSC Essential Amino BCAA Supplement, BCAA 7000 (VPA Australia).
How and when to take: Generally, this supplement is not worth including. However, if taking them, the standard dosage is between 5-10g.
Beetroot Juice
Beetroot juice has been shown to contain a high concentration of nitrates and improves vasodilation. This allows blood to flow throughout the body more easily. Research has suggested that this supplement can assist people with getting a better ‘pump’ and possibly overall improved hypertrophy. It has also been shown to improve ‘reps to failure’, indicating that it can also improve strength.
My product suggestions: Beet It Sport Nitrate 400 Stamina Shot, BEET-500 (VPA Australia).
How and when to take: The dosage that has been consistently shown to have benefits is 70ml of concentrated beetroot juice 1-3 hrs before a training session. The optimum amount of nitrates is between 300-600mg.
As with anything nutrition related, it is best to discuss your requirements of these supplements and how to fit them in with an Accredited Practicing Dietitian. A dietitian can tailor a plan to suit your specific needs depending on your age, gender, body type and training type. We hope however that this provides you with a summary of the top supplements you may include alongside your daily training.
We are more than happy to answer any further questions if you have any so please get in touch.
Happy Supplementing,
Cheers
Casey Mead
Accredited Practicing Dietitian
Adelaide Nutrition