Are you currently stuck in a fitness plateau? Looking to get back into the gym and start getting in shape?
Either way, you’ll need support along the way.
There are dozens of supplements for athletes on the market, but not all of them are the same. Some enhance muscle growth. Others aid with endurance.
Between herbal supplements, amino acids, and vitamins, it’s hard to know what your body needs.
Don’t worry. We’re here to give you the 10 best supplements that every athlete should know about.
1. Multivitamins
Multivitamins make excellent supplements for athletes and non-athletes alike.
Though they won’t enhance muscle growth directly, multivitamins can help you stay healthier. Less sick days equals more days in the gym.
There are a number of multivitamins on the market. How do you pick the best multivitamin that provides you with everything you need?
Make sure your multivitamin contains:
Vitamins C, A, E, K, & D
The B vitamins (Thiamin, Riboflavin, B6, Folic Acid, etc.)
Potassium
Zinc
Calcium
Magnesium
Your multivitamin should provide 100% of the vitamins and minerals you need on a daily basis.
There are also multivitamins geared specifically towards men or women. Men and women physiologically require different doses of vitamins and minerals.
2. Creatine
Creatine has the power to give your body the energy it needs to perform better in the gym or in sports. It’s comprised of amino acids that the body produces naturally.
Though your body produces its own, you can find creatine products on the market. There are creatine power bars, shakes, pills, and creatine supplements for athletes.
It’s also found in salmon, tuna, and other sources of fish and poultry. If you’re a sushi lover, treat yourself to your favorite sashimi the night before a big game.
3. BCAAs (Branch Chain Amino Acids)
Looking to get a lean physique? Do you do high-interval (HIIT) cardio training in addition to intermittent fasting?
If so, you can’t go wrong with branch chain amino acids.
In addition to the carbon atom, a branch chain amino acid contains valine, leucine, and isoleucine. The power of these three amino acids can help your body better produce protein.
You break down your muscles as you lift weights. That’s why you need to consume protein before and after your workouts.
But if you’re lifting heavier weights in shorter repetitions, or doing HIIT cardio, then you need to supplement with something more. BCAAs are a popular option among these types of athletes.
If you reserve a few hours each day to eat, you should also consume BCAA supplements for athletes. There are BCAA power bars, shakes, and powders to choose from.
4. Whey Protein
For years, whey protein has been a favorite post-workout supplement that athletes use for recovery.
Like BCAAs, whey protein aids in protein synthesis. And like BCAAs, whey protein is a common supplement among resistance trainers.
People looking to burn fat tend to turn to whey protein. While it does help develop muscles, whey protein aids your body’s metabolism.
Whey protein drinks and powders are especially delicious supplements for athletes!
5. Glutamine
If you’re not feeling whey protein for your post-workout snack, you may want to try glutamine instead.
Glutamine not only helps with muscle recovery but with fighting catabolism. Catabolism is the breakdown of complex molecules in the body’s muscles.
Looking to increase your weight lifting game? You may benefit from supplementing with glutamine on your resistant lifting days.
6. Casein Protein
Unlike other protein supplements for athletes, casein protein gets released more slowly. Because of this, these amino acids last longer in the body.
Casein also helps your body’s metabolic rate. If you’re looking to burn fat and build muscle simultaneously, casein protein is the way to go.
Like glutamine and whey protein, casein comes in protein bars, powders, and drinks. If you don’t want to dose heavily with casein, reach for a cup of Greek yogurt or cottage cheese.
7. Fish Oils
Omega 3 fatty acids do more than fuel your muscles.
Fish oils are essential to your cardiovascular health. They help to regulate your hormones, heart rate, and they even lower your blood pressure. They’re also supplemental to your mental health.
There are many fish oil tablets available on the market. But you can never go wrong with cooking up some halibut, salmon, mackerel, or trout.
8. Magnesium
Magnesium deficiency can lead to muscle weakness and fatigue. When your muscles are in this state, no workout can cure it.
You can actually do your body more harm than good if you workout while you’re deficient in magnesium. Without enough magnesium, you could become more prone to injury.
Feeling more tired than usual? Have you recently experienced a loss of appetite or insomnia?
In addition to affecting the muscles, magnesium deficiency affects your mental well-being. When you’re not feeling yourself, you’re not likely to perform your best.
There are magnesium supplements on the market. Talk to your doctor and see if you’d benefit from taking them.
Otherwise, there are delicious sources of magnesium, including dark chocolate and avocados. Can you say, “Pass the guacamole, please?”
9. Inulin Fiber
Part of being an athlete is eating right and working out. But to perform at your best, you also need healthy digestion.
Inulin fiber is soluble plant fiber that comes from onions, asparagus, and even garlic! It keeps both your gut and heart healthy with its prebiotic power. This specific type of fiber is essential for your gastrointestinal tract.
Is diarrhea disrupting your fitness game? Are you struggling to pass normal bowel movements? Learn more about inulin fiber and don’t miss another day in the gym!
10. Vitamin D
Vitamin D is necessary for building and maintaining healthy bones. If you want strong muscles, you need healthy bones.
But in the wintertime, it can be harder to get your vitamin D naturally. Make sure to grab a glass of vitamin D milk once a day.
If your body isn’t getting enough calcium, your doctor can recommend vitamin D supplements.
