Athletes would more likely consume ergogenic aids – dietary supplements that can enhance strength and/or endurance, boost one’s exercise efficiency, increase tolerance in order to accomplish athletic goals efficiently.
Elite athletes would take supplements like pure encapsulations, which you can find like Supplement First, to improve their athletic performance, aid in recovery while reducing the risk of injuries. But supplements aren’t only made for athletes; these are also helpful for others striving for better performance in the gym.
Let’s take a look at the different supplements which can help anyone reach their athletic goals.
- B Vitamins
B Vitamins are sold from big brands like pure supplements, and these vitamins help release energy from our bodies, along with assisting in our metabolism of carbs, proteins, and fats.
It’s essential to have adequate amounts of B vitamins in our bodies because if we are deficient, we feel more weak and tired than usual. Women, vegans, and vegetarians are more at risk of being vitamin B deficient, so it’s best to check with your doctor about your supplement needs.
Athletes have a higher chance of suffering from iron deficiency, which can negatively affect their performance. It is more common in women, specifically those who play endurance sports. Furthermore, iron deficiency can cause a decrease in endurance and an increase in energy expenditure!
If you are deficient in iron, it is crucial to change your diet and take iron supplements when needed.
- Vitamin D and Calcium
Vitamin D and calcium are essential nutrients that help our bones, teeth, and muscles stay strong and healthy. Having adequate amounts of these nutrients will assist in maintaining muscle mass and reduce bone fractures, among other injuries.
Besides taking supplements, you can also find calcium and vitamin D in the following foods:
- Dairy products
- Nondairy milk
- Sardines, salmon, and other fish with softer bones
- Dark green veggies
- Coenzyme Q10
This is an enzyme located in the mitochondria, which is the part of our cells generating energy. Some studies link certain conditions with low coenzyme Q10 levels in our body, namely:
- Neurodegenerative diseases
- Mitochondrial issues
- Heart failure
- Muscular diseases
Further research also shows that this enzyme can decrease subjective fatigue and increase physical performance in those who engage in physical activities.
Some athletes take creatine supplements as it’s a legal supplement to improve sports performance. While we can get creatine from food sources like seafood and red meat, there are supplements available as well.
Research shows that creatine supplements can increase muscle mass and improve strength in those into strength training. More research shows that older adults can take creatine supplements to improve muscle strength and lean muscle mass.
Wrapping It Up
While these supplements are helpful, they must be paired with a healthy diet and exercise. Be sure that you create an effective meal plan and workout routine that works with your specific goals.