When further developing your athleticism during the offseason, supplementation is imperative to optimize your performance and recovery. The following supplements will help you get the most out of your offseason to be season ready:
- Protein Powder
- Creatine Monohydrate
Skipping breakfast and hitting below your daily protein intake target will prevent you from recovering optimally from your practices and games. Protein supplementation is a great strategy to solve this problem; you can make a smoothie with fruits & fats, and you are good to go.
New Zealand Whey Protein Isolate is a quality source of protein that you can consume after your practices & games;
- It has a high nutritional value
- It has a high bioavailability: your body can rapidly absorb the nutrients
- It is free of added hormones and antibiotics
An excellent alternative for an athlete with dairy intolerance is a beef protein primarily made of beef collagen. Compared to whey protein isolate, some studies have shown that consuming beef protein isolate resulted in:
- A slightly higher increase in muscle hypertrophy & strength
- Slightly more fat loss
- Higher source of creatine
- A better source of iron and vitamin B12
- Three times higher collagen content
You can choose a plant-based protein, but keep in mind that animal proteins have a complete amino acid profile compared to plant proteins. In other words, to compensate for the lower amount of amino acid, you need to increase your total protein intake slightly to build muscle effectively.
Electrolytes have multiple functions in the body: one of them is regulating fluid levels to contract your muscles and fire your nervous system optimally. It is imperative to replenish the minerals lost in your sweat because you will be dehydrated, making you susceptible to muscle cramps that negatively affect your athletic development.
Drinking an electrolyte mix 60 to 105 minutes before training keeps you hydrated during your workout and helps you perform up to 20 minutes longer with consistent power output. Elemental Labs & ATP Lab (Electrolytes XL) are two products we usually recommend to our athletes. They are:
- Formulated for elite performance
- All-Natural Ingredients
I went a little more in depth with regards to proper hydration in my previous blog “Hydrate to Dominate”, as well as on our Instagram page.
Creatine Monohydrate is one of the most researched and efficient supplements to build muscle; It fuels energy to your muscles so you can perform longer during high-intensity exercises. If you consume creatine in conjunction with an athletic development program, within 4 to 12 weeks, you could:
- Improve your maximal strength & power by 5-15%
- Improve your repetitive sprint performance by 5-15%
- Increase your lean body mass by 2-5 lbs
You can find dietary sources of creatine in red meat & fish. However, to get the daily recommended intake of 3 to 5 grams per day, it is more cost-effective to buy a creatine supplement, like ATP Lab Myoprime or a quality Creatine Monohydrate, otherwise you will have to eat an impractically large amount of red meat & fish.
In incorporating these essential supplements, you will see a noticeable change in your athletic performance leading into training camp. Summer is a few months away – reach out to inquire about our Summer Athletic Development Program. Make sure you have the proper building blocks to dominate next season!