Hey athletes, let’s take a few minutes and talk about supplements that actually make a difference.
When it comes to training, recovery, and overall health, nutrition should always come first. A balanced diet rich in whole foods gives you the foundation you need, but certain supplements can help fill in gaps, improve performance, and support recovery. Four of the most effective and well-studied options are creatine, magnesium, fish oil, and whey protein. Let’s break down why they matter and how to use them.
1. Creatine: Power, Strength, and Endurance
Creatine is one of the most researched and effective supplements for athletes. It works by increasing your muscles ability to quickly produce energy during high-intensity exercise, making it a game-changer for strength training, CrossFit, and sprint work.
Benefits:
How to take it: A daily dose of 3–5 grams is standard for performance gains. No need to cycle on or off, and no need to do any loading phase (that’s old school bro science). It is safe for long-term use.
2. Magnesium: The Recovery Mineral
Magnesium plays a key role in over 300 enzymatic reactions in the body, including energy production, muscle function, and sleep regulation. Unfortunately, many people don’t get enough from diet alone.
Benefits:
How to take it: Look for high-quality forms like magnesium glycinate or citrate. A daily dose of 200–400 mg is effective for most people, ideally taken in the evening to support sleep and recovery.
3. Fish Oil: Joint, Heart, and Brain Health
Fish oil supplements provide omega-3 fatty acids (EPA and DHA), which are essential for reducing inflammation and supporting overall health. For athletes, reducing joint pain and improving recovery are huge benefits.
Benefits:
How to take it: Aim for a product with at least 1,000 mg of combined EPA/DHAdaily. Consistency matters more than timing. Quality is super important here, cheap options WILL NOT be effective.
4. Whey Protein: Simple, Effective Recovery Fuel
Protein is essential for building and repairing muscle, and whey protein is one of the most efficient ways to ensure you’re meeting your daily needs. It digests quickly and has a complete amino acid profile, making it ideal for recovery.
Benefits:
How to take it: Most athletes benefit from 20–30 grams of whey protein after training, or any time of day when protein intake is low.
Below is a list of links to the brands I use for the supplements above.
