In the pursuit of peak fitness and health, supplementing your diet can make a significant difference. While there’s a myriad of options available, there are a few that really stick out and that are backed by solid scientific research. These are also the only supplements we use ourselves. Let’s explore some essential supplements for (strength) athletes.
CREATINE MONOHYDRATE
Renowned for its ability to enhance strength and power, creatine is a staple for athletes seeking performance gains. By increasing phosphocreatine stores in the muscles, creatine aids in rapid energy production during intense workouts, leading to improved strength and muscle endurance. It depends on the individual how big the difference is, some notice a bigger difference than others, but it’s definitely worth trying.
There are different types of creatine available. Don’t get misled by the marketing-gimmicks like “ultra” creatine or whatever. The best kind is simple creatine monohydrate in powder form.
Creatine not only works, but it’s also very cheap, especially compared to some other supplements. Besides just physical and performance benefits, more and more studies find that creatine also improves cognitive functions. Take it directly after waking up and before breakfast or after your workout for maximum absorption and effect.
PROTEIN (WHEY AND/OR CASEIN)
Protein - actually the essential amino acids within it - are the building blocks of muscle tissue, making it essential for muscle repair and growth. Whey protein, fast-digesting and rich in essential amino acids, is ideal post-workout together with high-glycemic carb for rapid muscle recovery. On the other hand, casein protein, a slow-digesting form of protein, provides a prolonged release of amino acids, making it perfect for nighttime supplementation to support muscle repair and building during sleep.
Both kinds of protein have its benefits, but whey is the most commonly used. It's not cheap, but if you actually look at the price per gram of protein, it’s cheaper than meat and many other protein sources. If you don’t want to break the bank and also buy casein protein, you can also eat quark before bed. This is also a slow-digesting source of high-protein and it’s much cheaper.
CAFFEINE
Caffeine is a powerhouse stimulant renowned for its ability to enhance physical performance and mental focus. Caffeine helps mobilize fatty acids for energy, sparing muscle glycogen and improving endurance during long workouts. It also increases your focus by blocking adenosine receptors in the brain. Caffeine can often be found in fat loss supplements, because it boosts your metabolic rate and fat oxidation, although you shouldn’t expect “miracles”. It’s a relatively minor effect in the overall energy expenditure and fat loss equation.
VITAMIN D
The best source of vitamin D is that big yellow thing high up in the sky. Unfortunately, our modern lifestyles have us indoors most of the time. Try going outside at least 30-60 minutes each day but preferably more to absorb those rays of sunshine and essential vitamin D. Vitamin D plays a vital role in all sorts of bodily functions, from bone health, to improving the immune system, and overall well-being. Personal anecdote: my wife was feeling really low in energy and even lethargic for a while. She went to the general physician and it turned out she had a vitamin D shortage. She took a supplement for it, and almost immediately felt better. Especially during the darker months of autumn and winter when sunlight exposure is limited, it’s recommended to take a vitamin D supplement.
OMEGA-3 FATTY ACIDS
FOund primarily in fatty fish like salmon and mackerel, omega-3 fatty acids offer many health benefits, including reducing inflammation, supporting heart health, and improving cognitive function. Don’t confuse omega-3 with saturated and trans fat, those are the ‘bad’ fats. They can raise your non-HDL cholesterol in your blood, which is not good for your health. We don’t want that, it’s the omega-3 fatty acids that we do want. Many of us don’t consume enough fatty fish in our modern diets. I personally dislike the smell and taste of it and don’t eat it at all. Therefore I take an omega-3 supplement in capsule form. Another option would be cheaper flaxseed oil. Taking omega-3 can increase your overall health.
CONCLUSION
Many people - especially (strength) athletes - can benefit from taking supplements, but the foundation should always be a healthy and balanced diet. Supplements are what the name suggests: supplements. They are meant to be the icing on top, not replacements.