You can always enhance your athletic performance whether you exercise regularly or train for competitive sporting events. Whichever category you fall in, you know the importance of a healthy diet and plenty of fluids. But there are plenty of safe and natural supplements available that can help you train harder, improve your performance, or gain a competitive edge. With all the supplements available, how do you know which ones are right for you? Depending on your fitness goals, the list below can help you decide the best options for you reach or even surpass those goals!
Performance supplements can help you achieve your goals more quickly because they can increase your tolerance and allow you to train or exercise with more intensity. There are also performance supplements that prepare your body and muscles for exercise, assist with recovery after exercise, or reduce the chance of injury during exercise. Reach your full potential by adding a few of the supplements below to your routine!
B vitamins release energy in the body and aid the metabolism of carbohydrates, fats, and proteins – basically converting your food into energy! B vitamins also create new blood cells, promote brain function, prevent infection, and promote healthy skin.
Some research indicated iron deficiency is common in athletes, primarily females. Iron deficiencies can reduce endurance and increase the amount of energy your body uses during a workout. Iron is responsible for the production of hemoglobin and myoglobin. Hemoglobin is a protein in red blood cells that distributes oxygen from the lungs throughout the body. Myoglobin provides oxygen to muscles.
Calcium is essential for maintaining healthy bones, teeth and muscles. Your body needs calcium for muscle movement and proper nerve function. Calcium can help reduce your risk of injury by maintaining muscle mass.
Vitamin D is essential to regulating the amount of calcium in the body! So it is also vital in maintaining strong bones, teeth, and muscles. Vitamin D also supports lung, brain, and nervous system function and promotes a healthy immune system.
Also known as CoQ10, Coenzyme Q10 is an enzyme found in the mitochondria – the part of our cells that produce energy. Our bodies produce this antioxidant naturally, but a deficiency could cause fatigue and reduce performance in athletes training at a high intensity level.
Many athletes use creatine because it is a legal sports performance enhancer. Supplementing with creatine can increase muscle mass and improve strength when combined with weight training. In older adults, creatine can increase lean muscle mass and also improve strength. One study found that combining creatine with caffeine, taurine, and amino acids increased focus and improved endurance in athletes.
Ashwagandha is a medicinal herb with a wide variety of health benefits. It can reduce stress and anxiety, fight depression, boost fertility and testosterone, and enhance brain function. In athletes specifically, ashwagandha is known to significantly increase physical endurance.
In summary, vitamins and supplements are a safe way for athletes to improve performance and increase endurance. It is also important to note that eating a balanced & nutritious diet, drinking plenty of fluids, and getting enough sleep can also enhance your athletic performance. Whatever your goals – go get ‘em!