Disclaimer: This content has been produced purely for informational and educational purposes only and is never intended to be used as a substitute for professional medical guidelines including diagnosis, advice, and treatment.  

Supplements have gained enormous popularity in the athletes' community. People who are athletes or sportsmen require more nutrients such as proteins, vitamins, and minerals compared to others. Though individual choices may differ from one person to another depending on the health goals and specific requirements, there are certain supplements every athlete should take to improve their performance and overall health. Curious to know - what are they? Keep reading. 

In this article, we’ll be discussing some essential supplements every athlete should take. But before we get into what supplements can help athletes improve sports performance, we’ll need to know why athletes need supplements first. so, let's get started.  

Table of contents 

• Why athletes need supplements 
• What supplements every athlete should take 
• Precautions and side effects 
• Final words 

Why athletes need supplements

The nutritional needs of athletes are far higher than general people. Dietary supplements are used by athletes as ergogenic aids that can help enhance performance by increasing energy production, recovery, and endurance. They can help achieve an exercise or athletic performance goal faster, increase performance efficiency, and enhance tolerance during intense training. 

Supplements are also helpful for preparing the body for athletics or exercise, lowering the chance of injury during performance or training, and speeding up the process of recovery from injury or exercise. 

What supplements every athlete should take 

Although there are countless supplementation opportunities for athletes, one should be careful to choose the right one as individual needs vary from one person to another. Each supplement has a different mechanism of work on the body. 

Some supplements are great for muscle building and recovery, some are highly beneficial for increasing energy and performance, while others are tremendous for bone and joint health. 

Therefore, it’s important to choose the right one according to the body's needs when it comes to choosing sports nutrition supplements. Here’s a list of a few vital supplements every athlete should take.  

Protein Powders 

Protein powders are one of the most popular and probably the most used sports nutrition supplements in the world. They are best known for building muscles, maintaining muscle functions and health, and repairing damage in muscles. 

Supplementing with protein powders can help optimize muscle response during training or exercise and also help reduce the recovery period. You can choose either whey protein or any plant-based protein such as pea protein. 

Here you can see Vorst’s different types of Protein Powders

 

Caffeine 

Caffeine is one of the most famous energy-boosting beverages and is widely promoted for increasing energy levels and reducing symptoms of fatigue. It has been found to be hugely helpful in enhancing performance in both intermittent and long-duration activities such as soccer as well as endurance-type activities like running when consumed before the session. 

Here you can see Vorst’s pure and natural Caffeine 180 Mg Vegan Capsules 

Maca 

Maca or otherwise known as Peruvian ginseng is a herb commonly used as a food in mountainous areas of Peru. It has an incredible ability to balance hormone levels in both men and women by favorably increasing testosterone levels in men and estrogen levels in women. Therefore, it can help boost athletic performance in both men and women.

Here you can see Vorst’s pure and natural Maca 500 Mg Vegan Capsules  

Ashwagandha

Ashwagandha is an ancient herb that is botanically called Withania somnifera. It is one of the most used herbal adaptogens. It has the capacity to increase muscle strength and lean muscle mass and thereby, can be used as an adjuvant supplementation to improve resistance in athletic performance. 

Here you can see Vorst’s specially formulated Premium Ashwagandha with Black Pepper Capsules 

Quercetin 

Quercetin is a plant compound, typically a pigment flavonoid of polyphenols, which is naturally found in high in various vegetables and fruits. It has noticeable antioxidant properties. Quercetin can help protect cells and tissues from damage caused by oxidative stress, increase mitochondria in muscle cells, increase blood flow, and reduce inflammation.

Here you can see Vorst’s pure and natural Quercetin 500 Mg Vegan Capsules    

Iron 

Iron is an important element that supports many bodily functions. It makes myoglobin which supplies oxygen to muscle tissues and also forms hemoglobin which supplies oxygen to all body parts. Moreover, iron may also help reduce heart rate and lower lactate production during training or exercise for athletic performance. 

Here you can see Vorst’s Iron Supplement Max Strength 45 Mg Vegan Capsules  

Tribulus 

Tribulus or otherwise known as Gokshura is a medicinal herb that has been used in medicine for centuries. It can help promote healthy testosterone and luteinizing hormone (LH) levels in the blood. Testosterone and LH increase protein synthesis in the muscles and thereby, can promote skeletal muscle hypertrophy, which is vital for increasing sports and athletic performance. 

Here you can see Vorst’s Pre Workout Supplement Performance for Men which is enriched with Tribulus, Maca, Ashwagandha, and other essential herbs that can help promote athletic performance. 

Precautions and side effects 

Although supplements are likely safe and well-tolerable for most people when taken as recommended. But it doesn’t mean that one can use them arbitrarily. Proper dosing and safety precautions such as maintaining a considerable gap with other medications are vital especially when it comes to supplements for athletic performance as athletes require a bit higher doses than general people. 

Besides, one supplement doesn’t work for all athletes. Some athletes may get exceptional results from some supplements, while others may experience side effects or allergic reactions to the same supplements and may have to choose alternates. 

Therefore, it’s always essential to work with a professional nutritionist to determine what supplements are right for you and what would be the best possible doses.   

Final words 

An athlete requires extra nutritional support to fill up the nutritional gaps and inconsistencies caused by the body’s increased demand for nutrition due to intense exercise and athletic performance. Though individual choices vary depending on the specific goals and health status, there are supplements every athlete should take such as protein powders and caffeine. But it’s important to work with a qualified nutritionist to determine the safety and actual doses.

Important resources:

1. https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
2. https://www.medicalnewstoday.com/articles/327166#calcium-and-vitamin-d
3. https://www.outsideonline.com/health/nutrition/vitamins-and-minerals-every-athlete-needs-eat/
4. https://www.muscleandstrength.com/articles/9-best-vitamins-supplements-women
5. https://www.bodylogicmd.com/blog/what-are-the-best-supplements-for-athletes/
6. https://www.mdlinx.com/article/10-supplements-for-improved-athletic-performance/5edupBH6R8YwvQGrofdJbM
7. https://blog.nasm.org/vitamins-supplements-for-athletes
8. https://www.eatthis.com/best-supplements-for-athletes/
9. https://www.emersonecologics.com/blog/post/best-supplements-for-athletes