Sports Supplements. Part 2. The Good Guys.

 The Good Guys

This is part 2 of a 3 part series all about sports supplements. If you missed part one you can catch it Here. This, however is the one you want to read, save, read again and consider what works best for you and your goals.

Remember that sports supplements are not needed. They can help- under the right circumstances and as an addition to a healthy balanced diet! A supplement is exactly that-a supplement (and I'll say it again for the people in the back) to a healthy balanced diet. 

What Should YOU Take?

Now that you are aware of what the supplement industry is all about (& sorry if that scared you at all), I promised you the good news so here it is.

Supplements can help your performance when added to a healthy balanced diet. There are some supplements that are heavily researched and proven to actually help your performance, but there are some caveats. You may not need a certain supplement. You may not respond to one well. So, when choosing to take a supplement ask yourself these questions:

• What are my goals?
• Why am I taking this supplement specifically?
• Is it safe? 
• Is it third party tested and certified?
• Has it been scientifically proven to be effective?
• Am I purchasing from a reputable source?

Then I urge you to do your due diligence and take a deep dive. Ask yourself why you want to take a supplement, where did you hear about it and does it align with your performance goals?

Below is a list of the "GOOD GUYS". The ones to consider if you need to supplement your diet.

Protein Powder.

You are likely super busy and a lean source of quality protein may not always be acesable to you. This is especially true if you are out of your house for 12-16 hours a day, live on a campus, or are traveling a lot for tournaments, games or competitions.

Tips: Choose Whey Protein Isolate whenever possible. If you are vegan or lactose intolerant choose a vegetable based protein powder.

Brands I recommend:  Bi Pro, Biosteele, VegaOne, Klean Athlete

Creatine

This is a highly researched supplement. There are poor formulations and good ones. Choose Creatine Monohydrate! This is the one that's the safest and most efficient in building lean muscle mass.  

Tips: General recommendations include taking 5 grams before exercise and 5 grams after exercise. Work with a sports RD to determine your specific needs. It's still not a "magic pill". But if you are putting the work in the gym, and eating well, it will help you get the results. It takes time so you will need consistency and patience. Commit to taking it regularly and you will slowly see progress.

Brands I recommend: Thorne, Klean Athlete

Fish Oil

You also likely do not get an optimal amount of omega 3 fats. Even if you have a greta diet. Unless you eat fresh water salmon 5 nights week its difficult to reach the optimum amount. This is where an omega supplement can help. It has been linked to a decrease in joint inflammation, improved memory and cognition, improvement in hormone imbalances, and can help recover from concussion.    

Tips: Get your current levels checked so that you know how much to supplement with. A Sports RD can help you with this.

Brands I recommend:  Nordic Naturals

Vitamin D

We get Vitamin D from the sun. Depending on where you live you may not eat enough sun exposure. Even if you live in a southern/warm climate you may wear sunscreen which limits the amount you absorb. You may spend a lot of time indoors, especially if you train indoors primarily. In which case you are at risk for low vitamin D levels as well.

Tip:  Get these levels checked also. It will help decipher how much to supplement with. Take along with an omega supplement for greater absorption.

Brands I recommend: Thorne, Nordic Naturals, Klean Athlete.

Electrolytes 

Electrolytes help you absorb the eater that you drink and optimize  your hydration status. The use of electrolyte suppleemnts is not only personal but it's also conditional. You may need an electrolyte supplement in the summer or during your racing season but not during your off season in the winter. You may be a heavy sweater and always need one. You may be a light sweater and never need one.

Tip: Determine your sweat rate and your fluid needs AND work with a Sports RD to discuss when you may need an electrolyte supplement, how much you need  and when plain water is sufficient.

Brands I recommend: Nuun, Zym, Base Salt, Salt Stick Pills, UCAN Hydrate, Liquid IV (not that Liquid IV also has sugar)

Caffeine

Caffeine can enhance your performance if consumed in the right amounts and when timed appropriately. Caffeine releases free fatty acids into your blood stream which can boost speed, endurance and power. Natural Sources of caffeine are best (Coffee and Tea) Remember that the NCAA's limit on caffeine is 500 mg/day so if you are reaching for energy drinks a few times a day  you could go above that and it will show up if tested. Not to mention it can cause rapid heart rate, dehydration and GI upset.

Tips: If you don't drink caffeine this is not an excuse to start. Many athletes perform really well without using caffeine!

Brands I recommend: Whatever brand/type of coffee or tea you enjoy!

Beta Alanine can enhance endurance and speed when used for a build up period of time (many weeks) prior to an "A" competition. Research is limited but looks promising for endurance athletes.

Tips: Work with a Sports RD to determine if this will benefit you and your goals and to plan when to take it, how long to take it and how much to take.

Brands I recommend: Thorne, Klean Athlete.

Tart Cherry Juice While not technically a supplement (it's a food), you can use this AFTER training in order to help with your body's natural anti-inflammation process. Tart Cherry juice is what you're looking for and Tart Cherry Juice Concentrate can also be used.

Tips: Add to a smoothie, add to water (or seltzer) or drink along with your recovery meal.

Brands I recommend: CheriBundi, Tart is Smart, Knudsen

Tumeric. This Indian inspired spice is a powerful antioxidant. It can help you recover from training in a similar manner to tart cherry juice.

Tips: Sprinkle on meals when cooking such as on rice, pasta or use in smoothies! Finding a good turmeric Spice is the key here. We can't be sure that unregulated supplements have the properties that are sufficient.  

Beet Juice. This one might be my fav! Sipping on 4-6 oz of beet juice BEFORE training will increase nitric oxide in your blood and give you a boost of energy and power! Who couldnt use a little extra oxygen floating around your veins? Try it for yourself and see! 

Tips: Studies have been done on up to 2 cups of beet juice...but I suggest starting with 4-6 oz to see how you like it and tolerate it.