Supplements to boost Athletic Performance

“Nutrition can make a good athlete great, and a great athlete good”. This is one of my favorite quotes as a Sports Dietitian, because it emphasizes the significant impact that nutrition can have, regardless of natural ability and hard work. What, and how much, you eat directly impacts your training and subsequent performance. However, food alone isn’t always enough, especially when the competition level rises.

Many athletes rely on supplements to further boost performance – but most are a waste of money, regardless of diet. To help you save some money AND become a much better athlete, I’m going to discuss the top three supplements that every athlete can benefit from to take their game to the next level.

1. CREATINE

This is #1 on the list for a reason. Simply put, creatine is the most researched supplement, provides numerous unique benefits, and is the only one on this list that is [nearly] impossible to get the recommended dose from food alone.

Everyone thinks of creatine as making your muscles bigger; and yes, that is one of the perks, but not the main one. In fact, this focus has hurt a lot of athletes, as they've avoided creatine since "getting bulky" is not one of their goals. However, whether you want to get bigger OR smaller - or stay the same - creatine will change your performance.

The main function of creatine is actually strength and power. The first 1-6 seconds of any movement is driven by the Phosphagen System, which uses the breakdown of phosphocreatine to provide immediate energy. Therefore, creatine plays a crucial role in explosive movements, such as lifting, jumping, and running, as well as kicking, throwing, and hitting a ball. Studies have also shown creatine to enhance recovery between hard workouts, improve cognition, and provide neurological protection for athletes in contact sports!

1. PROTEIN POWDER

Unlike creatine, you CAN get enough protein from food alone; however, most people don’t. Life is busy, and whole food protein sources aren’t exactly the most convenient or portable options (imagine trying to eat a chicken breast while running errands). As a result, many people load up on protein at meals, but fail to get any at snacks, leading them to fall short.

That’s where protein powder comes in handy! For example, keeping a couple packets of Anea Protein powder in your bag or car will assure you always have an easy source of protein to mix with water and hit your needs on-the-go – because that’s what protein powder is: a convenient source of protein to help supplement your overall intake.

1. FISH OIL (Omega-3)

Similar to protein powder, you can get enough omega-3 from your diet – but once again, most people aren’t eating 2-3 servings of fatty fish every week. Omega-3 fatty acids play a vital role in fighting inflammation, which helps to reduce soreness and improve overall joint health. Furthermore, it has neuroprotective properties, which is why I highly recommend fish oil supplements for any athlete at risk of suffering a concussion – especially football, soccer, basketball, and martial arts (including boxing and BJJ).

While these three supplements are my go-to recommendations for athletes, I also wanted to give an honorable mention to Magnesium, Vitamin D, and Calcium. These micronutrients all play a crucial role in recovery, performance, and injury prevention; however, a well-balanced diet will easily hit the target doses for these nutrients, which is why supplementation is not necessary for most athletes, unless there are any dietary restrictions in place.

In the end, it all comes down to diet. Supplements are meant to fill in the gaps, not replace food. A poor diet with a good supplement routine is like changing the oil in a totaled car; but pairing these supplements with a well-balanced, energy-sufficient diet can help give you that extra edge to beat your opponent in the final minute.