There are two main types of supplements:
| Ergogenic Supplements | Nutrition Supplements |
| Designed to support athletic performance, this includes recovery from training, injury prevention, and boosting performance during workouts. Examples include creatine, caffeine, Beta-alanine, beet root juice, tart cherry juice or ashwagandha. | Created to support calorie, macronutrient, and/or micronutrient requirements when individual needs increase or in cases of nutritional deficiency due to various factors. Examples include whey protein, multivitamin with minerals, vitamin D, magnesium, fish oil, B12 etc. |
ERGOGENIC SUPPLEMENTS
PRACTICAL APPLICATIONS
There are several effective supplements that can enhance both performance and recovery, with research in this area showing promising results.
Creatine has been shown to enhance strength and power during activities like powerlifting and short sprints by supporting the body’s ability to produce more energy for muscle contractions. Additionally, it may aid in blood sugar regulation.
Tart cherry juice contains phytochemicals that may help reduce inflammation. Additionally, it has the potential to improve sleep quality by supporting the production of melatonin.
Ashwagandha has been associated with better stress management and may even contribute to an increase in VO2 max. VO2 max refers to the maximum amount of oxygen your body can utilize during physical activity. A higher VO2 max indicates that your body can more efficiently use oxygen to produce energy for performance. Regular training can improve this metric, and ongoing research is exploring how ashwagandha and other supplements may support these gains.
PMID: 33600918
DIETARY SUPPLEMENTS FOR EXERCISE AND ATHLETIC PERFORMANCE. APRIL 1, 2024. ACCESSED DECEMBER 2, 2024. HTTPS://ODS.OD.NIH.GOV/FACTSHEETS/EXERCISEANDATHLETICPERFORMANCE-HEALTHPROFESSIONAL
NUTRITION SUPPLEMENTS
PRACTICAL APPLICATIONS
Protein supplementation can help build or maintain muscle, aid recovery, and meet higher protein needs, especially for athletes.
A multivitamin with minerals can support athletes and others with increased nutrient needs, helping to fill gaps when diet alone isn’t enough. Fun fact: gummy vitamins usually lack minerals.
Nutrient deficiencies, like iron or vitamin D, can be diagnosed through blood tests. When supplementing, it’s important to have a doctor or dietitian involved, as excessive intake can lead to toxicity or imbalances, since nutrients often depend on each other. Electrolyte supplementation is also helpful for athletes to stay hydrated, especially during hot and humid months to prevent cramping and injury.
TL:DR
Not all supplements are useful and some supplements may not be right for you. Seek out help from a dietitian to come up with a nutrition plan for performance and recovery.
If you need some help, don’t hesitate to reach out: crystal@diamondfitperformance.com
Thanks for reading,
Crystal McLean, MS, RD, LDN
Head Nutrition Coach
