Top 3 Suppllements For An Athlete's Diet

By Yuri Elkaim, BPHE, CK, RHN

As an athlete, you expect only the best from your performance. You should have the same expectations from your supplements. Proper supplementation can be helpful to maximize the results of your workouts and aid in muscle recovery.  However, these will NEVER replace a healthy whole foods diet.

Nonetheless, I’ve put together a list of 3 supplements for any athlete who trains beyond that of a casual lifter:
BCAAs
Beta-alanine
ZMAs

BCAAs
Branch chain amino acids, or BCAAs, are one of the most effective supplements for an athlete. More than 35% of your muscle mass consists of BCAAs, and molecular growth is dependent upon their existence in your body.

Your body needs more than 20 amino acids to build lean muscle, red blood cells, and hundreds of other life sustaining molecules. 8 amino acids are essential, meaning your body cannot natural manufacture them. The other 12 are non-essential, meaning with proper nutrition your body can manufacture them.

Amino acids also form antibodies, and make up part of the enzyme and hormone system. You also need amino acids to build RNA and DNA that carries oxygen through your body.

BCAAs acts as nitrogen vehicles that assist your muscles in amino acid synthesis needed for anabolic growth. This action stimulates insulin production, allowing your muscles cells to take up blood sugar and convert it into a valuable energy source. In turn, insulin product promotes uptake of amino acids by your muscle tissue.

Beta-alanine
Beta-alanine is a non-essential amino acid naturally occurring in your body, and also found in protein sources such as chicken. As beta-alanine enters your muscle cells, it aids your body in the production of carnosine. Carnosine is a dipeptide found in fast twitch muscles and its primary function is to buffer hydrogen ions.

This prevents a drop in your pH levels, or that incredible burn you feel when training, thus diminishes muscle fatigue and failure. The higher your level of carnosine, the more reps you can push through, the heavier you can lift, and the faster you can run.

Beta-alanine is so important to this process because you body does not effectively absorb carnosine. It does not stay intact upon ingestion, and the only value gained is the beta-alanine formed when ingested. Since beta-alanine essentially remakes carnosine, you’re better off taking beta-alanine by itself.

ZMAs
ZMA, a scientific anabolic mineral formula, contains Zinc Monomethionine Aspartate, Magnesium Aspartate, and vitamin B-6. Studies show that nearly 70% of the population has a deficiency in Zinc and Magnesium. Athletes are at a greater risk of deficiency due to loss of minerals during intense exercise.

Low levels of Zinc and Magnesium suggest an adverse effect on muscle growth. Zinc in particular plays an important role in testosterone production, and is essential for protein synthesis and cellular energy. Magnesium is important for heart function, and transporting neurochemicals essential for muscle function and mood regulation.

START BURNING FAT LIKE AN ATHLETE TODAY!