Disclaimer: The information provided is for general informational purposes only and is not a substitute for professional medical or nutritional advice. Always consult with a healthcare provider or registered dietitian before making significant changes to your diet, especially if you have any underlying health conditions or dietary concerns. Listen to your body and prioritize your health and well-being.
This post is intended to provide information on supplements that may be beneficial if you're training intensively (strength and endurance training at least 3x per week for about an hour) to support recovery and growth. I’ll also share what I personally take as a mom of three, training 4-5x a week for an hour, in a busy and demanding lifestyle.
1. Creatine
Creatine is one of the most researched supplements for sports and strength training. It aids in boosting strength, muscle mass, and performance during high-intensity training. Naturally found in muscle tissue, taking it as a supplement can increase your energy reserves. While not essential, if you're training intensely, creatine might enhance your performance.
My experience: When I tried creatine, I noticed a significant improvement in my strength during workouts although it is not yet a habit of mine to take it.
2. Magnesium
Magnesium is essential for muscle contraction, nerve signaling, and cellular energy production. It can help improve sleep, reduce stress, and decrease muscle cramps. Many people have a magnesium deficiency, especially those who train intensively.
The recommended daily intake of magnesium for the general population is:
Adult men: 400-420 mg per day
Adult women: 310-320 mg per day
For athletes, magnesium needs may be slightly higher due to increased sweating and muscle strain. It’s often recommended that people in training follow the standard daily intake unless they show signs of magnesium deficiency. Some athletes take 10-20% higher doses, or around 400-500 mg daily. However, it’s essential to consult a nutritionist or healthcare professional before exceeding the recommended daily intake, as excessive magnesium can cause side effects.
The most common side effects include:
Stomach cramps and diarrhea: Magnesium can draw water into the digestive tract, causing diarrhea, especially at high doses.
Nausea: Some may experience nausea when taking magnesium on an empty stomach or in high amounts.
Blood pressure: High doses of magnesium can lower blood pressure too much, leading to dizziness.
Irregular heartbeat: Extremely high magnesium intake can disrupt the heart's electrical conductivity, leading to irregular heartbeats.
If magnesium is taken at very high doses (often well over 500 mg per day), it can lead to magnesium toxicity, which can be a serious condition. This is rare and usually occurs in those with kidney issues.
Before adding magnesium, assess approximately how much you’re already getting from your diet.
My Experience: Magnesium glycinate has been beneficial for reducing nighttime stress and improving sleep, especially on high-stress days.
3.Electrolytes
Electrolytes—sodium, potassium, calcium, and magnesium—are essential for hydration, muscle function, and recovery, especially in intense training. When you sweat heavily, you lose these vital minerals, which can lead to dehydration, muscle cramps, and fatigue. Replenishing electrolytes helps maintain fluid balance, supports muscle contractions, and speeds recovery by reducing soreness and cramps.
How to Replenish: You can restore electrolytes through hydration drinks, powders, or by including electrolyte-rich foods like bananas, dairy, and leafy greens. For intense training, electrolyte supplements are an effective way to prevent cramping and optimize recovery.
Before adding electrolytes as a supplement, check your dietary intake to see how much you’re already getting from food.
My Use: I mix these electrolytes with water and lemon as a pre-workout boost on training days. On rest days, I usually skip them.
4. BCAA
BCAAs contain the amino acids leucine, isoleucine, and valine, which are essential for protein synthesis and can support muscle building and recovery, especially in connection with training. They are often taken to enhance exercise performance and shorten recovery time.
Before adding BCAAs to your routine, consider the recommended daily intake for general health and recovery post-exercise, which is approximately 5-12 grams per day for most people. However, this amount can vary depending on body weight, exercise intensity, and individual goals.
Those who engage in heavy lifting or intense workouts may need higher amounts, often around 10-20 grams daily, split into pre- and post-workout doses.
Those who are less active or get adequate protein from food generally require less BCAA and may obtain sufficient amounts from their diet.
BCAAs are found in protein-rich foods like meat, fish, eggs, and dairy, so supplementation may not be necessary unless under specific conditions or for those engaged in intense and targeted training.
My experience: I haven't used BCAA as a pure supplement and find it unnecessary in my case, as I obtain it through food, and also most often as part of whey protein (some days as part of the supplement Unbroken). If you’re drinking something like Amino Energy, for example, BCAAs are already included. Before adding this supplement, check if you’re already getting extra BCAA from protein powders or other sources so you’re not doubling up.
5.Protein
5a. Whey Protein
Whey protein is one of the most popular protein supplements on the market and is derived from milk. It’s known for being rapidly digested and absorbed, making it a favorite post-workout choice to support muscle building and recovery. Whey is rich in all essential amino acids, particularly leucine, which is important for muscle health.
Benefits of Whey Protein:
Faster absorption compared to many other proteins.
Contains all essential amino acids (a complete protein).
Supports muscle building and recovery after workouts.
Easy to mix into shakes, drinks, or even foods like oatmeal or yogurt.
Whey protein comes in two main forms: Whey concentrate (with more milk sugars and fats) and Whey isolate (a purer form with less dairy content), allowing you to choose the version that best fits your needs.
Before adding whey protein to your diet, check whether you’re meeting your protein needs. To start understanding your protein targets, you can look at this post HERE.
My experience: I take in whey protein daily. I usually have a pack of chocolate and vanilla protein from ON as well as grass-fed whey protein without sweeteners. Sometimes, the ON protein or other “standard” proteins with sweeteners can cause mild bloating for me, so I use them sparingly, often for baking or in desserts made with protein powder.
5b. Collagen
Collagen is a protein naturally found in the body's connective tissues, including skin, bones, ligaments, and tendons. Collagen supplements have become very popular as they are believed to support joint health, skin quality, and even hair and nails. Collagen isn’t a complete protein because it doesn’t contain all essential amino acids, but it offers unique benefits.
Benefits of Collagen Supplements:
May reduce joint pain, especially for those who engage in intense training.
Can improve skin texture and reduce signs of aging.
May positively affect hair and nail health.
Often used in drinks, coffee, or smoothies, as it has a mild taste and mixes easily.
There are different types of collagen, such as Type I and Type II. Type I is often used for skin and bones, while Type II is more associated with joint health.
My experience: This is the collagen I have experience with and use in yogurt and smoothies. I have yet to try it in coffee, as I know many people do.
The Difference Between Whey and Collagen:
Whey protein is better for muscle building as it is a complete protein containing all essential amino acids.
Collagen is better for joints, skin, and connective tissue, though it doesn’t contain all essential amino acids.
Collagen can be taken alongside whey protein to get the benefits of both at once.
You can take either supplement based on your needs and goals, whether for muscle building or joint and skin health.
To summarize, all supplements should be seen as an addition to your diet. They should not replace food. I use supplements to support my mental and physical well-being.
Let me know in the comments if you found this post helpful! And please share it with others so it can serve a greater purpose.
Commentaires