I found 3 Supplements to Boost Performance from Stanford.
Muhammad Anas
Photo by Supliful — Supplements On Demand on Unsplash
You know that feeling. You hit the gym like a champ and I bet, you feel even stronger after that last set of heavier weights.
But when you stood in front of a barbell and tried hard to grind those extra reps. Your body felt completely exhausted and your usual inner motivation dropped.
You followed the strict diet plan, but your progress slowed down, and you were feeling discouraged and getting frustrated.
That is exactly what happened to me a few months ago. I had been careful about my workouts, eating clean, and getting enough rest, but I felt weak during workouts. However, it didn’t seem like the improvement I sought.
Then, I researched and heard Dr. Andrew Huberman, a neuroscientist at Stanford University.
In his research, Huberman presented three supplements that justified why and how I needed them.
I was optimistic about their potential, but I tried them out. And guess what? They actually worked.
1. Omega-3 Fatty Acids:
First, omega-3 fatty acids are typically found in fatty fish, such as salmon and tuna. Studies show that their function is necessary for maintaining a healthy and powerful state of mind.
Low omega-3 levels result in depressed feelings, which affect the person’s ability to stay motivated and focused during workouts.
So, when you have eaten enough fish, your mood is still positive and you can keep going.
That’s not all. Omega-3 oils also help lower body-wide inflammation, which speeds up recovery from intense training sessions.
Many people cannot get the right amounts of this nutrient from the foods they eat, so supplements are necessary.
Aim to get 1–2 grams of EPA per day
You want to know more about Omega-3s:
Fatigue-reducing: Omega-3s may indirectly reduce fatigue during workouts by improving mood and focus.
Recovery-enhancing: Omega-3s can add to faster recovery after exercise by reducing inflammation.
Vegan Omega-3 Supplements: If you follow a vegan diet, algae-based omega-3s can be an outstanding backup for regular omega-3s.
Top-rated Omega-3s: Look for prominent brands that offer high-quality fish oil capsules or liquid fish oil.
2. Creatine:
Creatine is an organic compound found naturally in muscles, red meat, and other foods.
It allows your body to create ATP, the primary fuel used by the muscles, which pays off with the ability to exercise harder and longer.
Research has revealed that creatine consumption is associated with increased strength, strengthened muscles and improved workout performance.
Forget the days when you had to load up on creatine to make it work. Now, a simple daily dose is all you need, and the amount you need depends on your body weight.
If you weigh 220 lbs or more, you need 10 grams a day, while weigh below 150 lbs could take 5 grams.
More about creatine:
Muscle-building: Creatine is a prominent supplement among people seeking to increase their muscle mass and strength.
Creatine Supplements for Women: Creatine benefits women as much as men, as it works fairly well for all genders.
Best Creatine Supplement: Creatine monohydrate is the most researched and cost-effective form, so look for it.
Bulk Supplements Creatine: Many reputable companies offer creatine monohydrate in bulk quantities, which can be cost-effective.
Creatine vs Pre-Workout Supplement: Creatine offers long-term muscle-building and recovery benefits, while pre-workout supplements temporarily boost energy.
Is Bulk Supplements Creatine Good? Bulk Supplements offers quality creatine monohydrate at a competitive price. Do your research before purchasing.
Vegan Creatine Supplement: Creatine is a natural component of animal-based foods. While some synthetic sources of creatine are available through certain manufacturers, there is no completely vegan alternative to this compound.
3. Rhodiola Rosea:
Have you ever heard of this new supplement? This “cool” branded product might sound fancier, but it’s gaining popularity.
Rhodiola rosea is an adaptogen herb that helps the body manage stress.
High-intensity workouts can be stressful, both mentally and physically. Rhodiola rosea performs as a teammate, which helps manage fatigue and may improve focus during intensive workout sessions.
We need more scientific evidence to establish the effectiveness of this supplement because its impact varies among individuals. Some think it helps them work harder and recover faster, while others do not notice it.
The good news is that it’s safe and well-tolerated.
Start with a low dose (around 100mg), 10–15 minutes before your workout, and see how you feel.
Bonus Tip: Don’t get confused by all the different brands and options out there. Do your research, choose reputable companies, and start with a basic dosage.
Final thoughts:
Remember that a healthy diet, good sleep, and regular exercise are still essential. These supplements may provide the extra boost you need to achieve your full potential.
Here is a quick recap of the three supplements:
Omega-3 fatty acids: For focus and faster recovery
Creatine: Muscle fuel for more power and gains
Rhodiola Rosea: Your fatigue-fighting partner
Think of your supplement routine as something like trying on clothes. Just because it fits your friend doesn’t mean it fits you. But experimenting is key.
The world is full of infinite moments waiting to be travelled. It is crucial to fuel your body with knowledge, listen to your body’s clues and take risks to discover what unleashes your inner fitness beast.
Remember, progress over perfection. Now, get out there and hit those workouts.
About me:
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Posted Apr 24, 2024
Dr. Andrew Huberman, a neuroscientist, suggests using scientifically proven 3 supplements to support your workouts.
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