Thorne Research Supplement Shaker

Top 7 Supplements for Athletes
Written by Michele Vieux

There is so much marketing and research out there on supplements – what to take, how much, who needs what – that it can be confusing to sift through and narrow down. I’ve spent a lot of time in the past couple months doing research on the web, through interviews and even by using myself as a test subject to try to figure it all out. The information I’ve compiled below should help you get a better understanding what you should be taking that you aren’t, what you are taking that you might not need to be spending money on, and of the quality of the current supplements that you are taking, how you can improve your regimen, and correct dosing and timing for your athletic goals.

Step one is to make sure that whatever supplements you are purchasing are of the highest quality since you are going to be putting them into your body. Just like California restaurant grades, there are different grades given to supplement (all pharmaceutical) companies depending on their practices, purity, environmental friendliness, and product quality. I don’t know about you, but I’ve worked in restaurants with an ‘A’ in the window that were pretty sketchy so I’d NEVER consume food from a ‘B’ or lower. The same goes for supplements. Current Good Manufacturing Practice (cGMP) is the gold standard and Good Manufacturing Practice (GMP) is just below it but there is a world of difference between the two as GMP is a mandatory aspect in pharmaceutical manufacturing – it is the bare minimum. cGMP a step above – companies with that seal are going above-and-beyond the call of duty to make sure you are receiving the highest quality, most environmentally friendly, and bioavailable (useable by your body) supplements possible. You can check your labels or the company website to find out which seal they hold.

There are literally thousands of supplements out there for consumption and you could give a sound argument for the inclusion of many of them into your regimen. Unfortunately, this is not cost-effective or conducive to a happy life. Who wants to spend the entire day popping pills to ensure the proper timing for absorption and use by the body? I have narrowed down the list for you here to the Top 7 Supplements for Athletes, otherwise known as your primary supplements. Start with these and only these to see how you feel. If something’s still missing, then consider adding supplements particular to your situation or case (secondary supplements).

Top 7 Supplements for Athletes – Primary Supplements

  1. Omega 3 Fatty Acids (Fish Oil) is probably one of the most commonly used supplements on the market today and for good reason. When high-quality fish oil is taken in large enough amounts, it provides the biggest bang for the buck as far as supplements are concerned. Most people know about the improved cardiovascular health and function, improved lipid profiles (lower triglycerides), improved brain function and mental acuity, and its powerful anti-inflammatory properties without harmful side effects like over the counter products. But what people don’t know is that every fish oil isn’t made the same. Depending on the size, type, or natural habitat of fish used and how it was processed can determine the quality and levels of toxins present. So besides looking for the cGMP seal, look for brands that use small, cold-water (near the polar ice cap so it is more pure) fish like anchovies or sardines vs. larger fish like tuna or those harvested in warmer waters. On the label, impurities are stated – look for those measured in parts per BILLION not parts per million. Athletes and those with body composition goals should start with 3,000 mg of fish oil spread out in 2-3 servings (it only lasts in the body about 8 hours) and work toward taking up to 6,000 mg per day.

  1. B-Vitamins increase energy production and are neurotransmitter cofactors so they help improve our mood, and they help us detoxify which we need after exercise (and binging). The process of building and repairing muscle (processing protein) depletes B-Vitamins so if you’re lifting heavy or damaging your muscle tissue in your workouts or job, you need to take extra B-Vitamins to help the rebuilding (strengthening) process because you are burning through them at an alarming rate. Look for Riboflavin-5’-Phosphate (B-2), methylcobalamin (B-12), Pyridoxal-5’-Phosphate (B-6), and Benfotiamine (B-1) on the label as they are the absorbable forms your body can use. Avoid any of the B Vitamins in the hydrochloride (HCL) form as it is cheap and unabsorbable by your body. Definitely take this supplement in the morning as the B-12 will keep you awake. Don’t be afraid to take thousands of the US RDA. Your pee may be yellow, or even orange, so don’t freak out but I noticed that once I switched to non-HCL forms of the B-Vitamins, my pee was actually less yellow which means I was absorbing more!

  1. Magnesium is probably one of the top three recommended supplements for athletes as it is an essential element in biological systems and most athletes are likely deficient. I’ve seen recent studies stating that 85% of Americans are deficient and we all know that most Americans most certainly lead the typical sedentary, American lifestyle so imagine the deficiencies in the trained and even arguably over-trained population. Magnesium is important to athletes because it regulates heart rhythm, allows muscles to contract and relax properly, reduces blood pressure, and is necessary to produce ATP (the main source of energy in our cells) which must be bound to a magnesium ion in order to be biologically active. Check your bottle to avoid Sudden Poop Onset (SPO) here: Supplements based on amino acid chelates, such as Mg glycinate and Mg malate are much better tolerated by the digestive system and much more absorbable by the body the other (cheap) forms of magnesium such as Mg oxide or Mg carbonate. This is best-taken post-workout on an empty stomach. Sedentary individuals need 600 mg a day and larger athletes in heavy training mode could do up to 2,000 mg a day.

  1. Vitamin D is more like a hormone than a drug. It is produced by the body when exposed to sunlight and most of us don’t produce enough (25,000 iu/day) even if we frequently are out in the sun. It would take you prancing around, practically naked for a couple hours a day to produce those levels of Vitamin D and most Americans are deficient. Vitamin D level is measured by hydroxyvitamin D – the chemical form – in the blood and “normal” levels are stated to be 35 but  that is considered by many to be a “maintenance” level and that levels upwards of 70-90 are ideal, especially for athletes (mine was at 35 when I was tested last October). Besides working with calcium to improve bone density, Vitamin D helps reduce inflammation, risk of colon and breast cancer, improves mood and upper respiratory health by aiding the fight against infections from viruses and other pathogens, and allows the brain to release melatonin so we can fall asleep easier – like when you’ve been out in the sun all day and are tired as soon as night falls. This is why Vitamin D is most effective when taken at night, about an hour before bedtime and liquid drops taken sublingually are the best form especially if you can hold the liquid under your tongue for 30 seconds before swallowing so it can really soak in and start to work before it has to be digested. Studies show that Vitamin D supplementation up to 30,000 units to be safe and there are European studies that show 150,000 units for three days to treat upper respiratory tract infections that may be viral in nature.

  1. Protein, if taken within 10 minutes of training, will reduce the amount of stress hormones (mainly cortisol) released! This has a huge implication on belly fat (no pun intended). But don’t overdo it – 20-30 grams per hour is the maximum a body can digest and you only need .8-1.4 grams of protein per 1 pound of lean mass each day. Too much protein leads to body acidity which leads to many other problems. But the right amount of protein – besides providing energy –  repairs tissues and reduces muscle soreness. Protein should be eaten – from primarily animal sources – throughout the day and most certainly within 10 minutes of training. Whey protein is a highly marketed protein and is fairly inexpensive so it is frequently used by athletes. Many, however, have an intolerance to whey such as gas, bloating and postnasal drip. Soy protein is not a good option because 100% of soy is genetically modified and it is very low in branch chain amino acids which are necessary to build muscle. It increases estrogen levels in the body – the opposite of what someone trying to build strength wants – and many also have a food intolerance to soy. Casein is dairy derived so if you have an intolerance to whey, you may have an intolerance to Casein as well. Vegan protein that combines a wide variety of sources can be good options because they are less likely to produce allergies. Remember, only 20-30 grams maximum at a time!

  1. Vitamin C needs to be complexed to carbs to increase absorption so you don’t get SPO and you know what I mean if you’ve ever taken high doses of Vitamin C to “beat that cold”. That diarrhea is caused because the body is flushing out what it can’t absorb in the small intestine (your Vitamin C in the improper form). Vitamin C is mostly present in fruits – which contain fructose – thereby allowing your body to absorb the nutrient. Vitamin C aids the production of our old friend, ATP, helps wound healing, and is a cofactor to building collagen and repairing muscle. The US RDA is 90 mg which is enough to prevent “index” diseases like scurvy. Athletes and other special populations should take a minimum of 4,000-8,000 mg a day and upwards of 16,000 mg a day as it is very difficult to overdose on Vitamin C. During and post-workout are the optimal times to take Vitamin C. You can even make your own energy drink with it and a few other, common ingredients!

  1. Coenzyme Q10 (CoQ10), an important antioxidant also known as ubiquinone (good!), ubiquinol (not-so-good), and abbreviated at times to CoQ10. CoQ10 is the ONLY anti-oxidant found within cells and it allows the mitochondria to produce ATP. It also gets rid of lactic acid (and other waste). CoQ10 SHOULD be in the news more because of its important implications to the heart – which is high in CoQ10 to keep us ticking – when it is depleted from statins (drugs used to treat high cholesterol) and “stressful” athletic training/exercise (ultra-distance athletes, CrossFitters, etc.). There have been a number of young, ultra-distance runners drop dead of cardiac failure in recent years and the discovery was the lack of CoQ10 in their hearts which caused scarring and damage from years of training abuse and I don’t want to see it happen to any of you, my CrossFit friends! Anyone who participates in strenuous training or is on statin drugs should take CoQ10. The best, most usable form of CoQ10 is ubiquinone (not ubiquinol because it enters the bloodstream but does not go into the cells) and delivered in oil (make sure it’s an approved oil and not soy which is common). Since fats enhance the absorption of CoQ10 it can enter the cells. Make sure not to take your CoQ10 at the same time as your fish oils because it can actually inhibit the absorption rate. A recommended dosage of CoQ10 is 100-200 mg a day and higher dosages can actually be used to treat diseases such as essential hypertension and certain heart arrhythmias. If you are an athlete, try increasing your dosage when you are approaching an event to improve performance, endurance, strength and recovery. Post-workout is best but I’d caution against taking it too close to bedtime if you are sensitive to stimulants – it does stimulate energy, especially in the heart, after all. It will also be best absorbed if it isn’t taken with fish oil or other oil-based supplements as they literally battle it out for absorption.

I am no expert and I have much to learn but I’ve found the research for this very interesting and I’d love to share my findings, personal preferences, and more with you if you have questions. If not, hopefully it is because this article helped you understand why we take different supplements, how to determine what you need to be taking, and how to judge the quality of your supplements so well that you don’t need to ask me anything! Like I said, I recommend starting with these and going from there to your secondary supplements if you still feel something is missing or you aren’t getting the results you are seeking. Remember, secondary supplements will be different for everyone but I hope to touch on a few common ones in an upcoming post. I can assure you that the research has begun!

107
Leave a Reply

avatar
84 Comment threads
23 Thread replies
11 Followers
 
Most reacted comment
Hottest comment thread
66 Comment authors
tamarabarrowDesmond RolandpetermarcusMaris AlishonNisha Khatun Recent comment authors
newest oldest most voted
Desmond Roland
Guest
Desmond Roland

I want to share a testimony of how Dr.Osemuhau herbal mixture cream saves me from shame and disgrace, my penis was a big problem to me as the size was really so embarrassing,and i was also having weak erection problem. I can’t make love to my wife and my penis was just too small a full grown man like me having 4 inches penis and to worsen it i don’t last in sex i cant even last two minutes it was really a thing of shame to me. My wife was really tired of me because my sex life was… Read more »

petermarcus
Guest
petermarcus

Do you know that there is a great herbal doctor who can cure any deadly disease like herpes, hiv/aids, cancer, syphilis, madness, hepatitis b, STD e.t.c. well my main purpose of wACriting this to the whole world is about the great deeds DR ODOMA  did for me. I was diagnosed of a deadly disease called HIV/AIDS since the year 2000, ever since then i have been taking medications on till i met a great herbal doctor. though i never believed in Herb medicine, i saw many testimonies on how he cured so many people and i decided to contact him.… Read more »

tamarabarrow
Guest
tamarabarrow

powerful herbal healer called Dr. voodoo who use his natural herbs to cure
my HIV disease I suffered from 5years, but now I am a happy woman and i am
free from this disease that has been problem to my living, after using Dr.
voodoo herbal medicine within 1week i was diagnose negative, I will
recommend Dr. voodoo to everyone reading this article because this herbal
healer is capable to heal anything below.

1. Diabetes
2. HERPES 1/2
3. CANCER
4. Lymphoma disease
5. Conceived a child
6. Fibroid

Email Dr voodoo at: [email protected] add Dr. voodoo on
whatsApp: +2348140120719

trackback
CBD for sale

CBD for sale

[…]just beneath, are numerous totally not associated internet sites to ours, nonetheless, they may be certainly really worth going over[…]

trackback
best CBD oil

best CBD oil

[…]although web-sites we backlink to below are considerably not associated to ours, we feel they may be basically really worth a go as a result of, so possess a look[…]

trackback
Snapdeal winner list 2020

Snapdeal winner list 2020

[…]please stop by the web-sites we comply with, including this one, because it represents our picks from the web[…]

trackback
how to use sex toy

how to use sex toy

[…]we like to honor many other world wide web websites on the web, even though they aren’t linked to us, by linking to them. Underneath are some webpages really worth checking out[…]

trackback
how to use sex straps

how to use sex straps

[…]Every when inside a when we opt for blogs that we study. Listed below would be the latest sites that we choose […]

trackback
CBD

CBD

[…]below you will come across the link to some internet sites that we feel you must visit[…]

trackback
CBD

CBD

[…]one of our visitors lately suggested the following website[…]

trackback
CBD

CBD

[…]we like to honor many other online web sites around the net, even when they aren’t linked to us, by linking to them. Under are some webpages really worth checking out[…]

trackback
CBD

CBD

[…]Here are some of the internet sites we advise for our visitors[…]

trackback
CBD

CBD

[…]always a large fan of linking to bloggers that I really like but do not get quite a bit of link really like from[…]

trackback
CBD

CBD

[…]one of our visitors not too long ago suggested the following website[…]

trackback
CBD

CBD

[…]we prefer to honor lots of other world wide web web-sites on the internet, even when they aren’t linked to us, by linking to them. Beneath are some webpages really worth checking out[…]

trackback
CBD

CBD

[…]below you’ll find the link to some websites that we assume you need to visit[…]

trackback
CBD

CBD

[…]although sites we backlink to below are considerably not connected to ours, we really feel they may be truly worth a go by, so have a look[…]

trackback
CBD

CBD

[…]we prefer to honor lots of other world wide web internet sites around the internet, even if they aren’t linked to us, by linking to them. Underneath are some webpages worth checking out[…]

trackback
https://www.mindmeister.com/users/channel/44284556

https://www.mindmeister.com/users/channel/44284556

[…]please go to the web sites we stick to, including this one, as it represents our picks from the web[…]

trackback
jack rabbit vibrator

jack rabbit vibrator

[…]always a major fan of linking to bloggers that I love but do not get a whole lot of link appreciate from[…]

trackback
https://counterfeitmoneyforsale.online/

https://counterfeitmoneyforsale.online/

[…]we prefer to honor several other world-wide-web web pages on the web, even if they aren’t linked to us, by linking to them. Beneath are some webpages worth checking out[…]