SEND (Performance)

Supplements specifically for performance. Take these for the SEND! These supplements are formulated to give you the edge during the excursion, whatever it may be. These supplements are formulated to fill the gaps to improve energy, nutrient absorption, and immunity so that you can push the limits and perform your very best!

Supplements for performance enhancement aim to improve energy, endurance, strength, focus, and recovery. Here’s a breakdown of the most effective supplements to maximize performance:

1. Creatine Monohydrate

  • Why: Boosts strength, power, and high-intensity performance by increasing ATP production.
  • How to Use: Take 3-5 grams daily. Optional loading phase: 20g/day for 5-7 days.

2. Caffeine

  • Why: Increases focus, energy, and endurance while reducing perceived exertion.
  • How to Use: 100-300 mg 30 minutes before exercise. Avoid late consumption to prevent sleep disruption.

3. Beta-Alanine

  • Why: Improves endurance by buffering lactic acid buildup, delaying fatigue.
  • How to Use: 2-5 grams daily. It may cause a harmless tingling sensation (paresthesia).

4. Citrulline Malate

  • Why: Enhances blood flow, oxygen delivery, and nutrient uptake, improving endurance and reducing fatigue.
  • How to Use: 6-8 grams 30-60 minutes before exercise.

5. Nitrates (Beetroot or Spinach Extract)

  • Why: Boosts nitric oxide production, improving blood flow, oxygen efficiency, and endurance.
  • How to Use: 300-600 mg of nitrate 2-3 hours before exercise.

6. Electrolytes

  • Why: Prevents dehydration and maintains muscle function during prolonged or intense exercise.
  • How to Use: Mix electrolyte tablets or powders into water and drink during workouts.

7. Protein Powders

  • Why: Supports muscle recovery and repair post-workout. Essential for maintaining and building muscle.
  • Types:
    • Whey protein (fast-digesting)
    • Casein (slow-digesting)
    • Plant-based options (e.g., pea or rice protein)
  • How to Use: 20-40 grams post-workout or between meals.

8. BCAAs (Branched-Chain Amino Acids)

  • Why: Helps reduce muscle soreness and promotes recovery during endurance or high-intensity sessions.
  • How to Use: 5-10 grams before or during workouts.

9. Omega-3 Fatty Acids (Fish Oil)

  • Why: Reduces inflammation, supports joint health, and enhances recovery.
  • How to Use: 1-3 grams of EPA/DHA daily.

10. L-Carnitine

  • Why: Improves fat metabolism and may aid in endurance by promoting energy production.
  • How to Use: 1-3 grams daily.

11. Pre-Workout Supplements

  • Why: Combines ingredients like caffeine, beta-alanine, citrulline malate, and more to boost energy, endurance, and focus.
  • How to Use: Take 20-30 minutes before training.

12. Adaptogens (Ashwagandha, Rhodiola Rosea)

  • Why: Helps manage stress, improve endurance, and enhance recovery.
  • How to Use: Ashwagandha: 300-600 mg daily; Rhodiola: 200-400 mg daily.

13. Glutamine

  • Why: Supports muscle recovery, immune function, and gut health, especially during intense training periods.
  • How to Use: 5-10 grams post-workout.

14. Vitamin D

  • Why: Critical for muscle function, bone health, and overall performance.
  • How to Use: 1,000-5,000 IU daily, depending on your needs.

15. HMB (Beta-Hydroxy Beta-Methylbutyrate)

  • Why: May reduce muscle breakdown, improve recovery, and support strength gains.
  • How to Use: 1-3 grams daily.

Notes:

  • Lifestyle is critical: Supplements enhance performance only when paired with proper training, nutrition, hydration, and sleep.
  • Start with the basics: Focus on foundational supplements like protein, creatine, caffeine, and electrolytes before adding advanced options.
  • Quality matters: Choose trusted brands with third-party testing (e.g., NSF Certified, Informed-Sport).
  • Consult a professional: If you’re competing, ensure all supplements comply with your sport’s anti-doping regulations.