Your season is in full swing! You are training 2,3,4+ times a week with games at the weekend (assuming your’e a team sports player). A quick think about overall stress and fatigue on your body week to week is pretty scary! Especially if you are holding down a full time job alongside sport. As such, you want to ensure you’re recovering effectively day to day. You’ve possibly spent hundreds on compression garments and mobility tools. So you’ve sorted the externals, but what about inside? Should you be using in-season supplementation to aid your performance?
Don’t Forget the Fundamentals
Carbohydrates, protein and fluids, make sure you’re getting this right before you even think about supplementation. There is no point in shelling out in search of the top 1% change when you’ve got 99% wrong!
Read our post on the essentials of nutrition and recovery HERE.
What Does the Research Say?
Whilst it is a common topic of research, results can often be varied. A recent review looked to investigate nutritional effects on muscle regeneration, glycogen restoration, fatigue, physical and immune health, and preparation for subsequent training bouts and competitions. There is fair evidence to suggest that certain supplements are beneficial to performance and recovery. The following have been shown to possibly aid in-season recovery in team sport athletes.
- Vitamin D
- Omega-3
- Creatine
- Vitamin C
Supplementation Is Only The Tip Of The Iceberg
As I mentioned earlier, I personally don’t see the need to shell out in search of that 1%. Especially if you haven’t got the previous 99% right yet. Because of this I think the best advise is to keep things simple.
Emphasis should be put on ensuring a well balanced diet is provided. The inclusion of fruits and vegetables mean that a variety of antioxidants and micronutrients are made available to the body. This may well be a better option than specific supplementation. The present research does suggest that whole foods with a balanced profile can provide everything you need.
Final Note
Personal Training in Richmond, London means I often come into contact with people searching for that extra 1%. I know I have mentioned it multiple times already, however, get the basics right. In order to get the most out of your sessions and performance you need to make sure you have build solid foundations. This spans from strength and endurance to food and fluid.