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What are the best nutritional supplements for athletes?

Reading Time: 5 minutes

As an athlete, you want to get the most out of your workouts. Whether you are an avid strength athlete, a runner or a team athlete, nutritional supplements can improve your performance, speed up your recovery and support your overall health. But with so many options on the market, which supplements are really worth taking? In this blog, we discuss the best supplements for athletes and how to use them effectively.

 

  • Creatine
  • Magnesium
  • Calcium
  • Vitamin D
  • Vitamin C

Creatine

Creatine is a naturally occurring substance found in small amounts in dietary sources such as red meat, fish and poultry. Although these sources contain some creatine, it is often difficult to get enough creatine through food to experience the performance-enhancing benefits associated with improved performance when supplementing with Creatine Monohydrate.

Advantages:

  • Supports more/stronger muscles/muscle building/muscle strength in explosive power efforts.
  • Helps improve performance in explosive power efforts.
  • Stimulates muscle growth in explosive strength efforts.

Dosage: it is recommended to take 20 grams per day spread throughout the day for the first week (loading phase). After that, 2 grams per day is advised. Mix the creatine with water or another liquid.

Magnesium

Magnesium is an essential mineral that plays a crucial role in more than 300 processes in our body. The body cannot produce magnesium itself, so it must be absorbed through food or supplements.

Advantages:

  • Contributes to the maintenance of strong bones.
  • Plays a role in building body protein.
  • Supports normal muscle function.

Dosage: between 300-400 mg per day, depending on training intensity and other factors. It is recommended that athletes increase their intake by 10-20%, depending on training intensity. This could mean they need between 450-500 mg per day, especially if they sweat a lot or do long endurance workouts.

Calcium

Calcium is an essential mineral that occurs naturally in many foods and is important for various physiological functions in the body. About 99% of the calcium in the human body is found in the bones and teeth, where it contributes to their strength and structure. The remaining 1% is involved in other important processes.

Advantages:

  • For maintaining strong bones.
  • Helps release energy from food.
  • Good for muscle function.

Dosage: between 1000-1200 mg per day. Athletes who do high-impact sports or strength training may need more calcium to keep bones strong. They may also lose more calcium through sweating.

Vitamin D

Vitamin D is a fat-soluble vitamin that is essential for various processes in the body. It is also called the “sunshine vitamin” because our bodies can produce it when the skin is exposed to sunlight. In addition, vitamin D can be obtained through diet, such as fatty fish, eggs, and fortified foods, or through supplements. Athletes who live in colder climates or have little exposure to sunlight may benefit from a vitamin D supplement.

Advantages:

  • Increases bone calcium absorption.
  • Plays a role in maintaining strong muscles.
  • Helps ensure good resistance.

Dosage: since athletes are often more exposed to intense physical activity and may require more vitamin D for muscle function, recovery and bone health, a dose of 20-50 micrograms (800-2000 IU) per day is often advised. This also depends on the level of exposure to sunlight and consumption of foods containing vitamin D.

Vitamin C

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. It cannot be produced by the body itself, which means it must be obtained from food or supplements. Vitamin C occurs naturally in many fruits and vegetables, such as citrus fruits, kiwifruit, strawberries, peppers, and broccoli. Because it is water-soluble, the body does not store excess amounts; any excess amounts are excreted through the urine. Because of this, regular intake through food or supplements is necessary to prevent deficiencies.

Advantages:

  • Good for the skeleton.
  • Is important for energy metabolism.
  • Contributes to the normal functioning of the immune system.

Dosage: for adults, the daily allowance is around 75-90 milligrams per day. For athletes, however, this requirement may be slightly higher. Many experts recommend that athletes get about 200-500 milligrams of vitamin C daily, as this is usually sufficient to reap the benefits.

Supplements can be a valuable addition to a healthy lifestyle and balanced diet, especially if you are an athlete looking to get the most out of yourself. It is important to be knowledgeable about which products fit your needs and goals. Take the time to discover what works for you. With the right knowledge and a good plan, you can improve your performance, speed up your recovery and support your health. Find out what works best for your body, and take that extra step toward achieving your athletic goals!

Still have questions?

Still have questions after reading this blog? Then call us at (+31) (0)70 345-0290, or email us at info@kalahealth.eu.

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