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
Vitabiotics Jointace Max	-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
Vitamin D3	-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.
Magnesium Glycinate Vegan	-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!
Healthspan EliteHigh Strength Zinc Citrate & Vitamin C Informed Sport Accredited \| Vegan	-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 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
Efectiv Performance Creatine	-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
Efectiv Essential Amino Acids Vegan	-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
Efectiv Whey Protein	-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
Efectiv Vegan Protein	-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
GI Nutra Total Digestive Wellness	-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.