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My Most Recommended Sports Supplements

I will always take a food-first approach to achieving optimal performance but for athletes who have a higher nutrient requirement due to the demands of training, smart supplementation can make all the difference. Prevention is better than cure, particularly if you want to avoid injury and fortify your immune system. With that in mind, here are my most recommended sports supplements to clients looking to maintain their health, optimise performance and recovery.

Supplement

Why you might need it

What it does

Suggested dosage

-Muscle tears, strains and sprains

-Achey joints and osteoarthritis

-Dry, creaky joints

-Muscle soreness and impaired recovery

-Intense training requirements

A Collagen, Chondroitin, Omega-3, Glucosamine, D3, C, E, and B12 combined supplement to id joint and muscle health, help injury recovery and prevention.

As per packet directions

-Fatigue -Muscle pain

-Bone pain

-Increased pain sensitivity -“Pins-and-needles” sensation in the hands or feet

-Muscle weakness

-A history of broken bones

-Muscle spasms

Vitamin D has important roles in addition to its classic effects on calcium and bone health.

Vitamin D receptor is expressed on immune cells and can modulate the innate and adaptive immune responses. Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection.

4000iu as per packet instructions Please note: this is a high strength dose most suited to active lifestyles and considerable deficiencies (including deficiencies caused by geographic location). However, most people are vitamin D deficient and will benefit from high strength.

-Muscle soreness -Muscle contraction -Coordination and response time in sport -Muscle cramps -Bone health -Lazy bowels

Highly absorbable and gentle on the stomach, making it a good choice for those with a sensitive digestive system. Glycine has a calming effect on the brain and I have found this type most effective for clients dealing with extreme stress and anxiety.

RDA 320-420mg daily. I recommend a higher strength for active lifestyles and taking this with dinner at night, due to it's sleepy qualities!

-Injury or surgery recovery -Frequent illnesses -Low testosterone -Gut health

Aids wound healing.

Immune system support.

Contributes to the maintenance of normal testosterone levels in the blood.

Important mineral for maintaining a healthy gut bacteria.

RDA for athletes is 15-30mg per day. Follow packet instructions

Beet It Sport Nitrate 400


Beet It Sport Nitrate 400

Informed Sport Accredited | Vegan

-Improve endurance -Improve muscle contraction

Beetroot contains a condensed level of nitrates, which according to sports science studies, boosts stamina to help you exercise longer, improve blood flow, and help lower blood pressure. When consumed, nitrate is converted in the mouth and stomach to nitric oxide (NO) which has several roles in the body including the opening of blood vessels. This allows more blood and oxygen to be delivered to muscles. Reportedly, nitrate may also reduce the energy cost of exercise and positively affect muscle contraction. Aids endurance.

Consume 1 or 2 shots per day for 6 consecutive days before competition and consume a final 1 or 2 shots between 90-120 minutes before race/competition

-Strength plateaus

-Wanting to increase muscle mass

-Reduce DOMS

-Optimise training recovery

Creatine is one of the few unanimously agreed supplements scientifically proven to improve strength, increase muscle mass, and help muscles recover quickly during exercise. 5g creatine daily is suggested but I particularly love using this product because it has the added benefit of electrolytes to further aid muscle contraction and recovery.

10g daily as per packet instructions. But get even more benefit by drinking intra or immediately post training

SIS Go Electrolyte & Carb Powder

Informed Sport Accredited | Vegan

-Simple carbohydrate for fast performance energy - Electrolytes for muscle function and recovery - Reduces time to fatigue - Aids hydration and mineral balance

A combination of energy sources and electrolytes enhance your body’s ability to absorb water during exercise, maintain your endurance performance and protect against cramp

2 scoops (40g) in water, as per packet directions

-A vegan or vegetarian diet where not enough of each essential amino acid is being obtained - Enhances recovery from training, injury and surgery - Immuno support

Essential Amino Acids are Amino Acids that cannot be produced by the body and must be consumed through your diet. There are 9 EAAs in total, and all of these are found in EFECTIV AMINO

1 scoop in water, as per packet instructions

-Help meeting your daily protein requirements

Easy source of high quality, easily digestible protein, unanimously agreed by scientific studies as beneficial. I particularly love Efectiv because these mix well, go into bakes and the range of flavours are delicious!

As required but remember - supplements are supplementary! Aim to get the majority of your protein from whole food sources

-Help meeting your daily protein requirements

Easy source of high quality, easily digestible protein, unanimously agreed by scientific studies as beneficial. I particularly love Efectiv because these mix well, go into bakes and the range of flavours are delicious!

As required but remember - supplements are supplementary! Aim to get the majority of your protein from whole food sources

-Bloating -Digestive issues -Bowel movement irregularities -Food poisoning -Anti-biotic use -Ongoing compromised immune system

Although this is not a sports supplement, gut health cannot be overlooked as the gut really is the epicentre of our health. From digestion, to nutrient absorption and immune function. Happy gut = Happy Athlete! I discovered this after a bout of food poisoning and it changed my life!This powerful formula targets the whole digestive system; blending probiotics, prebiotics, digestive enzymes, and supportive nutrients.

I recommend 1 scoop in water at the start of the day, before eating. Usually, completing 1 tub as a 'course' is adequate to restore the biome.

Please consult a healthcare professional if you are uncertain about what supplementation you should be taking.


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