Questions about supplements are probably the most frequently asked [other than requests for meal plans]. They are very popular but some are more helpful than others. Many of the popular supplements on the market are expensive and have little [true] benefit. Here are a few supplements that may be worth checking out to enhance your performance:
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Creatine monohydrate- seems to help with anaerobic activity and can help with power during exercise.
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Caffeine in small doses – can possibly increase performance and endurance. Increases alertness.
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Electrolytes – keeps you hydrated and electrolytes balanced. They can also help increase endurance.
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High quality protein powders – helps to increase overall protein intake. Ex. whey, pea protein, egg white protein, beef protein isolate.
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Tart cherry juice – may help reduce inflammation and help with recovery.
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Beet juice – boosts nitric oxide levels which helps dilate blood vessels, increases blood flow and allows more oxygen to circulate.
Notice that BCAA’s are not on the list. Research doesn’t support supplementation for performance, but they do have a slightly better effect on helping with muscle soreness and recovery. You get much of your BCAA’s from the food you eat (especially animal products) and it can be found in most whey proteins. With that said, it may not be worth it to buy expensive BCAA supplements. Ultimately, that’s your call!
It’s important to remember that supplements are meant to ‘supplement’ your diet. Not replace it. Many vitamins and minerals can also interact with medication or chronic diseases so it is important to check with your doctor or dietitian before starting a nutritional supplement. Food/drug interactions are more common than you think. And there are many nutrients that can be consumed at toxic levels.
Again, please check with your provider before starting anything new. This is not medical advice.
– Crystal McLean, MS
Head Coach, DiamondFit Nutrition
