Basic Athletic Supplementation

The addition of supplements to our diet allows us to achieve the proper nutrition for our activity level. The chosen diet and supplement regimen can be as important if not more than the workout and training. Some of the most important supplements for athletic performance, recovery and well being, are as simple as the bench press itself.

3D Structure of the Myoglobin Protein

One of the most important supplements is the multivitamin.  Ever since you were a baby the doctor has stressed the importance of vitamins and there was a reason.  Vitamins and minerals help to regulate every single daily function of your body by being the basis for many of the body’s biological processes.  Multivitamins are basic vitamin and mineral supplements that serve as fortification for any nutritional deficits that your body may have due to diet inconsistencies. There are countless brands and types available but always choose a quality made multivitamin that what works best for you. If you have any serious questions, consult your personal physician.

Another group of athletic supplements that are beneficial to athletes is amino acids, which comprise protein but when in free form have individual beneficial effects. There are 20 naturally occurring amino acids and 7 of them are essential.  A standard diet will provide enough of the fundamentals, but the added exertion of an athlete in training may require additional supplementation. One notable group of amino acids called: BCAAs (branch chain amino acids) are useful because our bodies do not produce them and they assist with the development of muscle, prevention of catabolism, and help protein synthesis.  Another example of an important amino acid is Glutamine, which helps the body manage everything from stress from training, to the immune system, and overtraining. Athletes may also recognize one popular amino acid combination that is prevalent in many pre-workout formulas which is arginine and citrulline, which that help with wound healing, and vasodilalation through production of nitric oxide. The application and combination of free form amino acids must be carefully looked at and utilized on a case-by-case application. Every athlete’s body, diet and training regimen is different and the supplementation of amino acids must fit the deficits being recognized.

Protein is an additional nutrient that should be in your arsenal whether from food or supplement.  Very few members of the general population consume enough protein to be sufficient in a high level training program.  With regard to convenience, protein powder is an excellent source because it’s fast and efficient, yet the actual type of the protein is very important for the application. Whey protein is a concentrated dairy derivative, while casein is slow digesting for sustained time release, and egg protein is derived from the egg white albumen. Each type of protein boasts it’s own bioavailability, cost, and absorption rates. Whether the protein comes from a steak or a shake, it is incredible versatile in its forms, but must be present within an athletes diet to help sustain muscle growth, an anabolic state and recovery from training.

There are plenty more supplements ranging from pre workouts and post workouts to weight gainers and fat burners.  The key is finding what combination fits your athletic profile, is safe, and helps improves your performance.

-Papa Swole and Young Swole

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