Walk into any big box or grocery store (or even online!), and you’ll find walls and walls of supplement commerce. It can be overwhelming and confusing if you don’t know exactly what you want and need and what quantities are efficacious and safe to consume.
At Stronger U, our approach has always been to prioritize what matters the MOST for your nutrition and body composition goals. This means we focus on the most effective and efficient nutrition strategies based on science, and that also include your preferences! So it should come as no surprise, I have the same frame of reference for what I, and Stronger U may recommend to our members with supplements.
Of course, with anything in the sphere of health and wellness, an individual may require more or less through supplement interventions, but many people will benefit from just a few that we’ll cover. When I think about the general athletic consumer or someone participating in cardio or higher-intensity activities, I will start with this list of possible supplements to incorporate:
Protein Powder
- Quick Take: You don’t need protein powder in your rotation because it won’t speed up or slow down your results without one, but protein powder can make it easier to achieve your daily protein needs in an enjoyable, convenient way.
- Deeper: Whey or plant-based options are both great for protein powders. My recommendation is that if you tolerate dairy well, then opt for whey protein, which may provide more benefits to muscle protein synthesis. If you don’t tolerate dairy or are vegan, opting for a plant-based protein will suit your needs because most plant-based protein powders are also a complete protein.
- Amounts: 30 grams of protein post-workout is important for optimal muscle protein synthesis, but use the amount of protein powder that works best for you. Protein powder is often packaged with 15-25 grams per scoop, so some individuals will need 1-2 scoops, depending on their goals.
Creatine
- Quick Take: Creatine helps you produce more power, which means you can run further and lift more weights. It also delays your power output from declining as fast, helping you work harder and for longer.
- Deeper: Creatine is a non-essential nutrient derived from the amino acids methionine, glycine, and arginine. It’s primarily stored in muscle, and our bodies make creatine on its own, as well as consume it through protein sources like eggs, meat, and fish. Creatine is a naturally occurring compound found in small amounts in certain foods and synthesized by the body. It plays a key role in energy production, particularly in high-intensity, short-duration activities. The major benefit of creatine supplementation is the increase in the “phosphocreatine resynthesis” rate during the recovery between bouts of high-intensity exercise, producing higher phosphocreatine levels at the start of the subsequent exercise bout. Creatine enhances performance during repeated 6-30 second bouts of maximal exercise (so think about sprints or high-intensity efforts), where the drop-off or decline from fatigue would typically come in. Creatine can help delay the decrease in force or power production dropping off in the session.
- Amounts: 3-5 grams per day is an effective dose. (Yes, take it everyday, even on days you don’t train. Consistency is key.)
Omega 3s EPA and DHA
- Quick Take: Omega-3 fatty acids support our cardiovascular and endocrine systems and can help lower triglyceride levels. They are found in foods such as fish and flaxseed and in dietary supplements such as fish oil.
- Deeper: “The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood. ALA is an essential fatty acid, meaning that your body can’t make it, so you must get it from the foods and beverages you consume. Your body can convert some ALA into EPA and then to DHA, but only in very small amounts. Therefore, getting EPA and DHA from foods (and dietary supplements if you take them) is the only practical way to increase your body’s omega-3 fatty acids levels.” (NIH)
- Amounts: Adult Men: 1.6 g/day Adult Women 1.1 g/day
Caffeine
- Quick Take: Caffeine is a stimulant that many athletes benefit from and is proven to be an ergogenic aid (performance-enhancing). Its positive effects have been well documented in endurance events and any athletic events that have a sustained high-intensity effort for 1 minute to 1 hour.
- Deeper: Caffeine certainly is many people’s highlight in the morning, but using it for performance is effective because it reduces the perception of fatigue and effort in exercise or sport. There is also a reduction in our perception of pain. Due to the stimulating effect, there is increased force output, which may also support focus and concentration. It’s important to know your source of caffeine and how much you ingest daily. Many pre-workouts, sodas, teas, coffee, and energy drinks contain caffeine and can add up quickly to your daily total. Too much caffeine can cause individuals to feel shaky, anxious, or experience rapid heart rate.
- Amounts: The performance effects of caffeine are seen at 1-4 mg of caffeine per kg of body weight. For example, a 200lb person (90 kg) is 90 mg-360 mg of caffeine for a performance effect. We should always start with the LOWEST effective dose, starting with ~90-100mg of caffeine and seeing how that feels and impacts performance. For reference, a single shot of espresso usually contains 60-80mg of caffeine. Individuals should not exceed 400mg of caffeine per day.
Listen to our latest stance on caffeine here
Beet Root (Nitric Oxide)
- Quick Take: Beetroot supplements or Beetroot juice can increase the body’s nitric oxide (NO) levels, which has performance benefits. It improves stamina, and enhances anaerobic recovery.
- Deeper: Nitric oxide supplements help vasodilate (expand blood vessels) for more blood flow and muscle efficiency by reducing oxygen cost during submaximal exercise. This can enhance endurance performance, as well as recovery. It can boost skeletal muscle contractile function, leading to improved muscle power and sprint performance.
- Amounts: 6-8 mmol of Nitric Oxide intake (~350-500mg) is recommended for performance benefits. Additionally, consuming beetroot juice or a nitric oxide supplement should be initiated within 90 minutes of the athletic effort since the peak value of NO3− occurs within 2–3 h after ingestion. Some recommended brands include “Resync” and “Humann.”
A note on supplement safety and selection:
All of these supplements are relatively inexpensive, but there are so many options in the marketplace it can be challenging to make the best selection. The FDA does not regulate supplements and that’s why it’s important to know how to select a safe supplement. No supplement is taken without some level of risk, but we can mitigate risk as much as possible with the right education. “Nutrition Facts” labels are regulated, but “Supplement Facts” labels are not. If you are looking at a product with “Supplement Facts” be aware of the following:
- If you are an NCAA athlete, or someone who will be drug tested for banned substances it is imperative to work with a sports dietitian and choose 3rd party tested options such as “NSF Certified for Sport” or “Informed Choice for Sport.”
- If you are a general consumer who won’t be tested for banned substances but still wants safeguards against testing, try looking for labels with the USP label.
- With any changes to your nutrition or supplement plan, always consult your physician and dietitian to help you discuss your best options. For further reading on supplement safety, check out Operation Supplement Safety here.
(Image Source: Department of Defense Dietary Supplement Resource: Operation Supplement Safety)
A Stronger U Coach can provide personalized recommendations for what supplements and dosage might be best for your unique needs. Schedule a free membership consultation to learn more about nutrition coaching and the perks to being a Stronger U member.
