I am not a big fan of herbs, since they can get athletes off of a food mindset and into the world of potions and magic elixirs. Ashwagandha is one of the supplements I caved on because I had a few athletes in pro sport that finished a season strong statistically, but needed a break mentally and physically.

We supplemented with a sport product that had small amounts of ashwagandha and literally had to triple the dose to match what the scientific literature used.

The result was that a few weeks later they all were all notably fresher, happier, and sleeping like teenagers. A few months afterwards, every one of them hit records in their offseason training, even though some of their ages were approaching the other side of In the next few years, I expect an NSF adaptogen product that is affordable and has an efficacy supported by research.

Last, but not least, is the most talked-about supplement in the last year, for good reason. Gelatin has promise with joint repair, and most of the sports medicine and sports performance market is rushing to it as a savior for tendon injuries.

Keith Barr, an expert on molecular science, has been promoting gelatin recently and some skepticism exists as to how much it can really do for athletes. I am a little cautious, as tendons are more about total nutrients than gelatin and vitamin C.

What is great about gelatin is that you can add juices to it and, while most of the nutrients are lost in the mix, some athletes have found that tart cherry and other health juices make great-tasting desserts.

Again, the supplement is a little early in my opinion, and we need more studies to be really sure it does the trick. This list will likely be the same for next year unless something shows up on one or two of the supplements above that proves that they are not worth including. Anything you suggest your athletes take, or if you are an athlete and take supplements, make sure they are certified safe.

The problem is not that bad with this supplement list, as they are mostly nutrients, and the likelihood that there will be a banned substance found in vitamin D or magnesium is super low. Most of the issues we see with contamination are athletes not knowing what is on a label, rather than what is not listed on the label causing a problem.

The supplement industry is improving, but it still has a long way to go. In the meantime, several companies are committed to helping athletes and have been doing a great job with their products for years.

More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics.

Carl Valle has coached for twenty years and has expertise in the speed and power events, along with experience in endurance monitoring.

He is a freelance consultant for human performance companies interested in innovation and design. In addition to sport, he is a supporter of environmental protection as well as the arts. I enjoyed reading this excellent and informative article.

might I add that in addition to the benefits of omega 3 is that of being anti inflammatory and really soothes those aching muscles. I really enjoyed reading this article, as I was sitting in Vons Suplement department looking for something to give me strength, special in the morning.

I am so tired all the time like a lazy person. I do have diabetes,and faty liver problem Is there anything out there that you recommend for me. I am 65 and need boost my energy. Thank you for replying. I am sorry about m u grammar, I am Polish. English is my 3rd language.

What type of supplement can I find a source of Ashwagandha in? Good read, appreciate the article! Swanson Health Products. Ashwagandha is not expensive.

I take it every day: one capsule in the AM on rising and one capsule late PM right before bed. I often sleep 8 hours straight, with no soreness in the AM Before using it, sleep was often intermittent and interrupted with bouts of insomnia. Suggest reading Swanson information on the use of adaptogens.

Korean Panax Ginseng is also worth considering but its more stimulating, should not be taken in the evening or it can interfere with sleep. Korean Panax Ginseng is like slow sipping on two cups of coffee. Panax Ginseng is associated with a decreased risk of several diseases including cancer.

I use Panax Ginseng from noon to 8 pm. Gelatin is simply hydrolized collagen. Your digestive system breaks it down into amino acids. You can get those same amino acids from meat, protein powder, etc. In addition, those who are taking collagen supplements for wrinkle prevention anti-aging are really just taking capsules of gelatin at a much higher price point… and the collagen — whether hydrolized or not — is no longer collagen once it is digested.

Note — One would have to consume huge amounts of collagen or gelatin to get the general protein effects.. Ingestion of collagen kind of gained popularity after the success of collagen injections except the common allergic reactions.

However, injecting collagen WAS much different than eating collagen due to the processes involved in digesting it. On another note, the same applies for ingesting hyaluronic acid for anti-wrinkles.

Nice blog post… Some good info here on supplements for speed training supplementation, but collagen? Come on man! Exceeding 2. Research has shown that tart cherry juice can speed up recovery from both strength training and cardio including reduced muscle damage, soreness and inflammation.

Taken before exercise, it has also been shown to help with endurance exercise. Additional research has shown tart cherry juice helps reduce post-workout pain, which would be a safer alternative to non-steroidal anti-inflammatory medications.

Caffeine found in coffee , espresso, tea and energy drinks has been shown to improve exercise performance by reducing the perception of fatigue, and is also linked to adrenaline stimulation, fat mobilization and muscle contractility.

Although caffeine has a mild diuretic effect, adequate intake of water and electrolytes will offset any such effect. Tolerance to caffeine is very personal, with excessive intake likely to cause increased heart rate and jitteriness.

Always start with a smaller amount and stick to coffee or tea rather than energy drinks. Creatine supplementation in strength or resistance training can have positive effects on lean body mass , strength and overall power.

The typical recommended regimen consists of two phases: firstly the loading phase and secondly the maintenance phase, each with different recommended dosages.

During the loading phase it is recommended that the athlete consumes 20 grams of creatine daily for four to five days. Protein is the building block of strong muscles and a healthy body.

This macronutrient is essential for your stamina, strength, and energy levels. Active individuals should be looking to take in 1. High-performance athletes require even more protein to ensure their bodies have the building blocks for strength, muscle repair, and effective recovery from a workout.

However, getting enough protein through diet alone can be a challenge. The best supplements for performance should give you the foundation you need to up your game. Why Ours Buy Now. Why Champions Choose Thorne The choice of more than professional sports teams and U. National Teams.

At Thorne, we help athletes perform at their best by addressing performance issues through testing, data-based solutions, and premium nutritional supplements. Shop Now. Athletic Performance Shop NSF Certified for Sport Get the edge you need with NSF-tested supplements.

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