Supplements every Performance Athlete should consider.

Whether you are running, cycling, playing squash, HIIT session or Sprints.

These supplements (on top of a healthy balanced diet) may give you that performance edge you are looking for !!

1. Caffeine.

   

Caffeine helps keep us alert and reduce the rate of perceived effort (meaning we feel less fatigues and things generally feel easier) Caffeine can be found in gums, energy drinks, coffee, chews and more!

Aim for 3-6mg/kg of body weight over the duration of the session.

2. Tart Cherry Juice

   

To aid with positively impacting sleep and muscle soreness.

Dose: 250ml X 2 per day.

3. Beetroot Juice (concentrated)

Beets contain Nitrates, Nitrates increase nitric oxide, a process responsible for aiding in vasodialation (widening of blood cells, allowing for better blood flow and oxygen delivery). Nitrates show to enhance power ouput, assist with the time to exhaustion and perform longer in endurance events.

Dose: 1 concentrated shot (70ml) around 2-3 hours before the session.

You can also load for a week prior to the event. This would be 140ml twice per day for a week leading up to the event day.

You can purchase locally here. Be mindful that a side effect can be a change in urine colour if consuming in larger doses.

4. Hydrolysed Collagen

   

To aid in tendon and ligament repair (&bones).

Dose: 20g an hour before you run / your session.

5. Sports Drinks / Electrolyte Supplements

   

Aid in keeping us hydrated, Reducing muscle cramps and fatigue.

Dose: 300-600mg of sodium per hour! (dependent on individual needs but a general guidelines).

6. Protein Powders

   

   For when you struggle to hit your daily protein targets from wholefoods alone. Protein is important for recovery, repair, muscle building and satiety.

We recommend either True Protein or Tommy's Protein.

Dose: Will be very dependent on individual needs however as a guide 0.8-2.2g / kg body weight

Like any supplement, it is important not to trial anything new in a competition setting. Always best to trial any new supplementation in a training environment / off season etc.

**No supplement is going to out-do good quality macronutrients and micronutrient intake, SLEEP! and Sport Specific S&C - however, with all of these nailed! Performance supplementation really can take you to the next level!