Supplements

I often get asked what an athlete should take in terms of supplements. I want to address that here as well as give a few options and our favorite brands.

While we all know that supplements are NEVER intended to take the place of a nutritent dense, whole food-filled diet, supplements do have their time and place. Here are our thoughts and some research on a few popular ones.

Protein Powders

For Athletic Performance

Athletes are expected to intake .8-1grams of protein per lb of bodyweight. This can be challenging at times, especially when there is a lot of travel/games/practice/training involved. We solve this problem with protein powders. Protein supplementation in athletes has been shown to help when training intensity and volume is high and the needs are higher in athletes.

For Fat Loss

A diet high in protein is essential for fat loss goals. Protein keeps you fuller longer and helps prevent lean muscle mass loss when dieting. Furthermore, a recent study showed that a diet higher in protein when calories are equal, showed a great drop in body mass and fat mass as well as increased muscle mass compared to a higher carbohydrate one.

Our Favorites

There are plenty of great protein powders out there. We search for 3 things: Quality, Taste, and Value. Here are our 4 favorite types on Amazon. Chocolate Peanut Butter is AMAZING in all of these.

Creatine

For Athletic Performance

Creatine has been shown to drastically help increase strength and power output by increasing time to fatigue and producing ATP at a higher rate than normal. Creatine increase Vertical Jump in D1 Volleyball Players . It also has been shown to increase anaerobic performance in athletes as well.

Creatine is one of the most studied compounds and is shown to be safe. Caution for youth athletes though-Avoid if you’re not 18 yet.

For Fat Loss or Muscle Gain

Creatine has been shown to help lean mass gain , it does however, cause weight gain (largely due to water retention), so if weight is important to you, use caution.

Our Favorites

All the same-Pick the best price or coolest looking container!


Pre-Workout

For Athletic Performance

The main ingredient in most pre-workouts is caffeine, which is THE most studied performance enhancing supplement. Caffeine increases power output, improves reaction time, and increases aerobic performance as well.

For Fat Loss or Muscle Gain

Caffeine has been shown to increase metabolism as well as fat oxidation.

Our Favorites

Most pre-workouts will have other compounds in it as well. Some are safe, and some aren’t. Here are some popular, safe, AND NCAA Compliant Pre-Workout products we like.

Multi-Vitamins

For the most part, Multi-Vitamins are worthless. You should be getting your vitamins and minerals from nutrient dense, whole foods. The two you may consider taking are Vitamin D and Zinc.

Vitamin D has been shown to increase athletic performance and Zinc has been shown to help prevent/stop a cold.

Our Favorites


Fish Oil

For Athletic Performance

Outside of general health, Fish Oil does not have an effect on athletic performance. It still may be beneficial though.

For Fat Loss or Muscle Gain

Again, it seems to not have an effect on these, BUT, it helps lower triglycerides, increases heart health, and has been shown to decrease depression.

Our Favorites

For General Health, Fish Oil is a good bet.