women athlete

The Top 5 Athletic Supplements

women athlete

Get the most out of your athletic performance. Whether your workout involves a gym, a field, or a court, these supplements will help you get the most out of it. Your athletic goals may not match up with a professional football player, a bodybuilder, or a track athlete, but you may be interested in boosting your athletic performance, general fitness, and overall health, as a weekend warrior looking to get the most from your workouts.

The Top 5 Supplements

Creatine

Creatine has everything you need for a speedier recovery, delayed fatigue, improved muscle mass, and more endurance. Ideal for those involved in physical activities that require increased muscle strength, and short bursts of speed. It enables muscles to exert for longer periods, minimizing fatigue and maximizing endurance. It is recommended that you take 3 to 5 grams per day.

Caffeine

Caffeine has been well-documented to provide ergogenic aid for performance and precision. From increased performance to increased focus and accuracy, caffeine has been used for sports-related benefits since the 1920s. Caffeine is a stimulant that can initiate and release endorphins during workouts, increase the oxidation of fat, and even reduce the perception of effort. It is recommended that you take 1.8 to 2.7 milligrams per pound of weight, 60 minutes before exercise.


Beta-alanine

Here is a secret weapon that should be a part of your supplementation arsenal for high-intensity activity. During an extreme workout, your body accumulates hydrogen ions, causing a drop in your pH level, ultimately resulting in fatigue. Beta-alanine delays fatigue by increasing intramuscular carnosine content, increasing the body’s ability to buffer hydrogen ions. Beta-alanine supplementation can help improve your exercise performance and training volume. It is recommended that you take 3 to 6 grams per day.

Protein

Protein is essential for recovery. As your training increases, so does the need for your body to recover. Protein repairs and helps you build and maintain muscle mass. Taking a protein supplement after an intense workout will increase protein synthesis rates and help you recover faster so that you can exercise sooner. It is recommended that you take 20 to 25 grams of whey protein.


Fish oil

When your body recovers from exercise, a key part of this process involves omega -3 fatty acids. Muscle soreness is many times felt for hours or days after strenuous or unaccustomed exercise. EPA and DHA, two fatty acids found in fish oil, support the inflammation response necessary for reducing post-exercise soreness. It is recommended that you take 2 grams (EPA + DHA).

This list of the top exercise supplements will improve your athletic performance so you can get the most out of your physical activity, whether you’re a committed athlete or a weekend warrior. You may not need the supplements that maximize body building or powerlifting, so these supplements will help you improve general fitness and overall health.


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