Supplements For Ballers

Over the years, there are a few supplements that I like to recommend to my athletes. If they dial in their nutrition, great things happen. Once they start to get the gist of eating right and taking care of their body (plus the lifting their doing in the gym shows consistency too) then this is a sneaky list of the supplements that I'll be sharing with my athletes.

Creatine is a cornerstone supplement for athletes seeking enhanced performance in high-intensity sports. It works by replenishing ATP, the primary energy source for short, explosive activities such as sprints or weightlifting. Regular supplementation increases phosphocreatine stores in muscles, allowing athletes to generate more power and recover quickly between bouts of intense effort. Creatine also promotes muscle growth by increasing water content in muscle cells, improving nutrient uptake and recovery. Studies consistently demonstrate improvements in strength, power, and overall performance, particularly in sports requiring rapid bursts of energy. Furthermore, creatine may enhance cognitive performance and recovery, which is valuable for athletes managing complex strategies or mental fatigue during competition.

Protein is a critical macronutrient for muscle repair and growth, especially for athletes engaging in regular high-intensity training. Protein powders provide a convenient and concentrated source of amino acids, particularly essential amino acids like leucine, which stimulate muscle protein synthesis. Consuming 20-40 grams of protein post-workout accelerates recovery by repairing muscle damage and replenishing muscle glycogen stores. Protein supplementation also helps athletes meet increased daily protein requirements, essential for sustaining muscle mass and optimising recovery. This is particularly important for athletes with demanding schedules or dietary restrictions.

Magnesium plays a crucial role in over 300 biochemical reactions, including energy metabolism and protein synthesis. For athletes, magnesium is particularly vital for regulating muscle contractions, nerve signalling, and reducing the risk of cramps or spasms. Intense exercise increases magnesium requirements due to its loss through sweat, making supplementation essential for maintaining optimal levels. Research shows that magnesium improves recovery, supports cardiovascular health, and reduces oxidative stress, enabling athletes to perform at their peak while minimising injury risks. Adequate magnesium also enhances sleep quality, critical for repair and performance adaptation.

Electrolytes such as sodium, potassium, magnesium, and calcium are vital for hydration, muscle function, and nerve signalling. During prolonged or intense training, athletes lose significant electrolytes through sweat, potentially leading to dehydration, cramping, and decreased performance. Replenishing electrolytes during or after exercise ensures proper fluid balance, aids muscle contractions, and prevents fatigue. Sodium improves water absorption, potassium supports muscle function, and magnesium reduces cramping. Electrolyte supplements, particularly in hot climates or long training sessions, help athletes sustain energy levels and perform consistently

Vitamin D plays a critical role in supporting athletic performance and overall health. Known as the "sunshine vitamin," it aids calcium absorption, which is essential for strong bones and preventing stress fractures—a common issue for athletes undergoing intense training. Additionally, vitamin D regulates muscle function by influencing the contraction and strength of muscle fibers, which directly impacts power and performance. This vitamin also has a significant role in immune system support, reducing the risk of illnesses that could derail an athlete's training schedule. Deficiency in vitamin D is common, especially among athletes training indoors or in regions with limited sunlight exposure. Supplementation ensures optimal levels, preventing fatigue, muscle weakness, and an increased susceptibility to injuries.

Emerging research highlights vitamin D's impact on reducing inflammation and aiding recovery from exercise-induced muscle damage, making it invaluable for maintaining peak performance and minimising downtime. Dosages typically range from 2,000 to 5,000 IU daily, depending on individual needs and current levels, and should be determined with professional guidance. For elite athletes, maintaining adequate vitamin D levels can be a game-changer for performance, recovery, and long-term health.

Rich in omega-3 fatty acids EPA and DHA, fish oil offers anti-inflammatory benefits crucial for athletes recovering from intense exercise. Omega-3s help reduce muscle soreness, improve joint health, and enhance cardiovascular function. Regular supplementation supports faster recovery, reduces injury risk, and improves endurance by enhancing oxygen delivery to muscles. Additionally, omega-3s contribute to brain health, which aids focus and mental resilience during competition.

Vitamin B12 is essential for energy production, red blood cell formation, and nervous system health, making it particularly important for endurance athletes. B12 supports oxygen delivery to muscles by maintaining healthy red blood cells, which enhances stamina and reduces fatigue during prolonged activity. Athletes, especially vegetarians or vegans, may be at risk of deficiency due to dietary restrictions, making supplementation critical. Proper B12 levels ensure optimal recovery, mental focus, and sustained energy levels throughout intense training or competition.

References:

Boguth, S. M. (2019). The Effect of Magnesium Supplementation on Physical Performance of Collegiate Football Players. EGrove. https://egrove.olemiss.edu/etd/1659/

Davis, J.-K., Freese, E. C., Wolfe, A. S., Basham, S. A., & Stein, K. M. W. (2021). Evaluation of Omega-3 Status in Professional Basketball Players. The Journal of Strength & Conditioning Research, 35(7), 1794–1799. https://doi.org/10.1519/JSC.0000000000004023

Hew-Butler, T., Aprik, C., Byrd, B., Sabourin, J., VanSumeren, M., Smith-Hale, V., & Blow, A. (n.d.). Vitamin D supplementation and body composition changes in collegiate basketball players: a 12-week randomized control trial. Journal of the International Society of Sports Nutrition, 19(1), 34–48. https://doi.org/10.1080/15502783.2022.2046444

Krzywański, J., Mikulski, T., Pokrywka, A., Młyńczak, M., Krysztofiak, H., Frączek, B., & Ziemba, A. (2020). Vitamin B12 Status and Optimal Range for Hemoglobin Formation in Elite Athletes. Nutrients, 12(4), 1038. https://doi.org/10.3390/nu12041038

Marques, C. G., Santos, V. C., Levada-Pires, A. C., Jacintho, T. M., Gorjão, R., Pithon-Curi, T. C., & Cury-Boaventura, M. F. (2015). Effects of DHA-rich fish oil supplementation on the lipid profile, markers of muscle damage, and neutrophil function in wheelchair basketball athletes before and after acute exercise. Applied Physiology, Nutrition, and Metabolism, 40(6), 596–604. https://doi.org/10.1139/apnm-2014-0140

Neumann, D. L., & Brown, J. (2013). The Effect of Attentional Focus Strategy on Physiological and Motor Performance During a Sit-Up Exercise. Journal of Psychophysiology, 27(1), 7–15. https://doi.org/10.1027/0269-8803/a000081

Ritz, P. P., Rogers, M. B., Zabinsky, J. S., Hedrick, V. E., Rockwell, J. A., Rimer, E. G., Kostelnik, S. B., Hulver, M. W., & Rockwell, M. S. (2020). Dietary and Biological Assessment of the Omega-3 Status of Collegiate Athletes: A Cross-Sectional Analysis. PLOS ONE, 15(4), e0228834. https://doi.org/10.1371/journal.pone.0228834

The Effect of Vitamin B-12 Supplementation on Visual Reaction Time in Young Adult Females - ProQuest. (2023). Proquest.com.

Vargas-Molina, S., García-Sillero, M., Kreider, R. B., Salinas, E., Petro, J. L., Benítez-Porres, J., & Bonilla, D. A. (2022). A randomized open-labeled study to examine the effects of creatine monohydrate and combined training on jump and scoring performance in young basketball players. Journal of the International Society of Sports Nutrition, 19(1), 529–542. https://doi.org/10.1080/15502783.2022.2108683

Supplements For Ballers

Reading next

MAIN

PROGRAMS

#CoachKnows