If bulking up isn’t your goal, but you want to improve athletic performance or general fitness, check out these top supplements. If you’re a weekend warrior or a serious athlete, you’ll find something to help you get the most from your workouts.
Beets contain antioxidants and high levels of nitrates that convert to nitric oxide, dilating blood vessels to improve blood flow and pressure. Drinking beetroot juice before exercising can reduce muscular fatigue during high-intensity workouts.
HMB is believed to assist in the recovery of damaged muscle cells. Its effectiveness is uncertain, but it may aid in the recovery from intense exercise that causes muscle cell damage. At a standard dose of 3 g/day for two months, there have been no safety concerns reported.
An iron deficiency is common in athletes and can affect performance, particularly in females. A Swiss review found up to 52% of teenage female athletes had iron deficiency. Low iron levels can reduce endurance and increase energy usage. Supplements may help but a doctor should be consulted first. Vegetarians and vegans should take extra care to meet their daily iron needs. A blood test is necessary to check iron levels and avoid taking too much, which can cause harmful side effects.
During intense physical activity, your body can become fatigued owing to the accumulation of hydrogen ions, causing a drop in pH levels. Beta-alanine can help increase intramuscular carnosine content, which buffers hydrogen ions and delays fatigue. This supplement has shown to improve exercise performance and training volume, making it a useful tool for high-intensity activities and with enough energy left over to enjoy Canadian online gambling too.
Medium Chain Triglycerides (MCTs)
Athletes are turning to MCTs to boost energy levels and endurance during high-intensity exercise. MCTs are also helpful for athletes on high-protein, low-carbohydrate diets as an alternative energy source. Moreover, MCTs can quickly rebuild muscles and prevent muscle breakdown during post-exercise recovery. A recommended dose of MCT oil is 1/4 teaspoon several times daily, specifically a pure C8 MCT oil. However, MCTs may cause nausea and gastric discomfort, so it’s best to start with a low dose and increase gradually.
Branched-Chain Amino Acids
The three essential amino acids known as branched-chain amino acids (BCAAs) – leucine, isoleucine, and valine – can be utilised by mitochondria in skeletal muscle to provide energy during exercise. Some short-term clinical trials suggest that supplementing with BCAAs may lead to increased muscle mass and strength during training. In doses of 20 g/day or less for up to 20 weeks, there have been no reported safety concerns or adverse effects.
Calcium And Vitamin D
Athletes need strong bones, teeth, and muscles, and calcium – as well as vitamin D – can help achieve that. These nutrients can also reduce the risk of injuries, such as fractures. Calcium-rich foods include the following dairy products, dark green vegetables, and fish with soft bones, such as sardines and salmon. Fortified non-dairy milks, like soy milk, also provide a good source of calcium.