Best Ways to Use Sports Suppsâ¨
SAVE for when youâre thinking about adding a supplement to your routine đ
CREATINE: 5g per day at any time
Optional 5-7 day loading phase of 20g per day
(spread over as many as 4 dosages per day).
Easily most evidence based supplement. It helps improve strength, muscle growth and recovery a bit. It is not a huge benefit, but it is consistent enough that almost everybody who wants to be stronger or more muscular should consider it. đŞđź
CAFFEINE
3-6mg/kg 30-60 minutes before a session
Adjust dosage based on individual needs and preferences. Not only does caffeine hype you up and reduce the perception of effort/pain, it also can acutely help muscle strength (hypothesised to be due to improved muscle contractions) and help performance in endurance activities.
BETA-ALANINE: ~4-6g/day at any time
Spread over 4 dosages if needed to minimise paraesthesia.
This helps increase muscle carnosine levels and buffer pH. It is helpful for improving performance in any exercise that gives you that âlactic acid buildupâ type of feeling. Most effective for things that are 60-240s, but it also works well for things up to 10 minutes
COLLAGEN: 15-25g 40-60 minutes before a sessionâ¨
When timed and dosed appropriately, it can help increase collagen synthesis in an injured area, theoretically helping improving rehab protocols. More research is needed, but based on the research we have available, it is worth considering.
PROTEIN: 20-60g any time you want to fill a gap A food-first approach is typically preferred, but protein powders can be used to help you reach your daily protein requirements. Supplementing with protein powder can be an easy way to get in high quality protein at certain times.
It is not necessary and you can achieve the same benefits with whole foods, but protein powder can be a more convenient option in some cases.
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Sports supplements can significantly enhance your performance and recovery when used correctly. 1. **Creatine** is one of the most researched supplements available. It aids in improving strength and muscle growth. A standard dosage is 5g daily, but some opt for a loading phase of 20g for 5-7 days. 2. **Caffeine** acts as an invigorating pre-workout booster. Consuming 3-6mg/kg body weight 30-60 minutes prior to exercise can enhance muscle strength and endurance. 3. **Beta-Alanine** can help combat muscle fatigue during high-intensity exercises. A daily intake of 4-6g can be beneficial, particularly for activities lasting between 60 seconds and 10 minutes. 4. **Collagen** is essential for joint health and injury recovery. For optimal effects, 15-25g should be consumed 40-60 minutes before workouts. 5. **Protein supplements** provide a convenient method to meet daily intake requirements, especially for those who struggle to hit their protein goals with food alone. It's effective for muscle repair and growth when consumed 20-60g throughout the day or after workouts.