supplemental support

4 Supplements Shown to Improve Your Fitness

When it comes to getting fit, nothing works better than some good old fashioned hard work, dedication and perseverance. But like any well-oiled machine, our bodies need the proper fuel, nutrition, and supplemental support to optimize biological and physiological functions to help accelerate our overall fitness.

 

The right supplementation can help improve:

  • Cardiovascular health and fitness
  • Endurance
  • Explosive power
  • Muscle hypertrophy (growth)
  • Recovery
  • And more…

In this brief guide, we’ll explore six battle-tested and scientifically proven supplements to kick your body into high gear day in and day out.

 

Scientifically Supported Fitness Enhancing Supplements

When seeking out quality supplements that perform, remember that research and formulations matter.

  1. Whey Protein

It isn’t fancy and doesn’t have an aggressive name like many of the supplements on the market, yet whey protein is one of the most important, under-utilized and highly anabolic supplements you can ingest on the daily.

What is it?

Also known as hydrolyzed whey, whey isolate, whey concentrate and others

Comes from: is a protein that is separated from the casein protein of natural milk

So why should you guzzle whey protein shakes at least twice a day? Let’s look at what the science says:

Benefits of Whey

  • Recovery: Whey has been shown to help shorten and enhance recovery in athletes post performance.
  • Anabolism: Whey has been proven to increase lean muscle mass and activate mTOR, one of the body’s natural mechanisms by which it stimulates muscle growth.
  • Fat Loss: Increased consumption of whey has been correlated with a concurrent reduction of fat mass over time.
  1. Creatine

An oldie, but a goodie. Creatine is a natural substance found in the muscle cells of your body. Its purpose is to help your muscle produce energy during explosive movements or high intensity training.

Comes from: meat, fish our poultry are high in creatine, however, many athletes opt to supplement with pure creatine synthetically created in the lab.

Benefits of Creatine

  • Increase Muscle Mass: confirmed by 20+ studies
  • Improve Exercise Performance: such as sprints, explosive power, and other intense athletic activities
  • Boosted Power Output: confirmed by over 66 studies
  • Decrease Exercise Induced Fatigue: confirmed by 7+ studies

 

  1. L-Citrulline

L-Citrulline is a dietary non-essential amino acid, that when ingested is converted in the body to arginine, an inducer of nitric oxide. Nitric oxide is responsible for a host of benefits, including but not limited to dilating your blood vessels.

Where does it come from?

Citrulline is all natural, and is high in concentration in citrus fruits such as watermelon. However, you can’t really ingest enough natural citrulline to reach effective levels for athletic performance, and as such, many athletes choose to supplement instead.

Benefits of Creatine

  • Decrease fatigue: moderate decrease in fatigue noticed during exercise
  • Decreased muscle soreness: up to a 40% reduction
  • Increased Nitric Oxide production: leading toimproved blood flow, blood vessel health, nutrient delivery and reduced blood pressure
  • Increased training volume
  • Increased exercise capacity of the heart

 

  1. Caffeine

Caffeine is another “not so flashy” supplement, but its one of the best ergogenic supplements you can take. Not to mention it has had literally hundreds of studies demonstrating its ability to enhance both physical and cognitive function while providing a host of other benefits.

Where does it come from?

Caffeine is an all-natural substance derived from a range of natural plants such as the cocoa plant, coffee bean, and others. That said, caffeine is also easily synthesized in the lab.

Benefits of Caffeine

  • Improved anaerobic performance / running capacity
  • Boosted power output when weight lifting or cycling
  • Minor improvement in aerobic performance
  • Increased fat oxidation (ability help you burn fat)
  • Decreased rate of perceived exertion
  • Improved reaction times
  • Higher training capacity / volume
  • Decrease in exercise induced fatigue

 

Closing Thoughts

When you’re trying to get the most out of your fitness performance, whether on the field or in the gym, supplementation can help your body optimize its ability to perform.

When seeking out supplements to give you that competitive advantage, look for those that include ingredients backed by solid research (such as those above).

 

 

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