You work out hard, and you expect your body to work hard for you in return, so that you can have a great race, break a personal record, or unleash your inner MVP. To that end, you need to treat and nourish your body right. Beyond eating your veggies and showing up for training, what does this actually mean? Some supplements can help you feel like you are getting it right to the last drop of sweat.
Cordyceps for athletes works similarly to creatine, helping your muscles retain more of the molecules that your body converts to energy. Studies have found it helps to decrease fatigue. Reishi mushrooms are also linked with reducing fatigue, while supporting the immune system and decreasing inflammation. There are quite a few mushroom powders available that you can learn more about on our website that contains both Cordyceps and reishi mushrooms. Add a couple of teaspoons into your pre-workout drinks. It is also wonderful in coffee and tea, adding a gentle, tasty flavour.
Protein is your building block, and most experts agree that eating at least 20 grams of protein after your workout helps muscle recovery. For protein, reach for lean meats, legumes, or plant-based proteins like tofu and quinoa. You may also want to consider adding protein powder to your post-workout shake. A food is considered complete protein when it contains nine essential amino acids the human body cannot make itself, Cleveland Clinic notes.
Your muscles store creatine as a source of energy, and studies have shown it can be beneficial to athletes in training sessions requiring brief, intense spurts, according to The Mayo Clinic. Think of a high-intensity interval training session or boot-camp class. According to a clinical review published in the journal Pharmacological Reviews, creatine helps reset molecules known as ATP, which your body uses for energy, and helps boost protein synthesis. It is for you if you are looking to gain strength and recovery with less fatigue.
Beta-Alanine and Amino Acids
According to a review published in the Amino Acids Journal, beta-alanine may help improve exercise performance. It helps you get farther, giving you more time before fatigue sets in. Another study found it works by decreasing the lactic acid buildup in the muscles, so the body can keep breaking down the glucose in the muscles. When this stops, you begin to feel fatigued.
Electrolytes for Hydration
Drinking water while exercising is an absolute no-brainer. However, when you are working out in a gym, you are going to sweat out more than you are going to drink. You sweat out the electrolytes as well.
So, if you are replenishing only water in intense workouts or in a competitive match, you might begin to feel tired and weak. By adding electrolytes into water, you are supporting your endurance and energy at the times you need them the most.
Glutamine for Energy and Recovery
Glutamine is one of the amino acids. Whereas beta-alanine helps you through a workout or competition by increasing stamina and preventing fatigue, the benefits of glutamine are emphasized in the post-workout phase. It helps to decrease soreness from hard work, shortening recovery time before you need to take to the training field again. Ultimately, better performance on the court, on the field, or anywhere else that you shine as an athlete is about giving your body natural tools for increasing energy and decreasing fatigue.
Different experts will debate their favorites, but these six staple supplements for athletes provide a great starting point. Use these as recommended, and only when recommended. Consult a physician or a nutritionist for the best dose for you.