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Nutrition for Peak Athletic Performance
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Protein
Aids muscle repair, supports immune function, helps in hormone production
Antioxidants
Prevents oxidative stress, protects against free radicals, supports overall health
Electrolytes
Maintains fluid balance, helps with nerve and muscle function, prevents cramping
Magnesium
Regulates muscle and nerve function, supports immune system, aids in energy production
Creatine
Increases muscle mass, enhances strength, improves high-intensity workout performance
Caffeine
Enhances alertness, improves concentration, can increase endurance
Flavonoids
Reduces inflammation, supports heart health, provides antioxidant benefits
Fats
Supplies energy, supports cell growth, helps absorb vitamins
Vitamin A
Improves vision, supports immune health, aids in bone growth
L-Carnitine
Aids in fat metabolism, may increase endurance, supports recovery
Water
Maintains hydration, regulates body temperature, lubricates joints
Vitamin C
Promotes collagen formation, enhances iron absorption, boosts immune function
Iron
Crucial for oxygen transport, supports energy production, important for immune function
Carbohydrates
Provides energy, supports muscle gains, aids recovery
Potassium
Maintains fluid balance, helps with muscle contractions, supports heart function
Vitamin E
Acts as an antioxidant, protects cell membranes, supports immune function
Sodium
Maintains fluid balance, helps with nerve signals, necessary for muscle contractions
Calcium
Strengthens bones, enables muscle contractions, helps with nerve signaling
Beta-Alanine
Increases muscle endurance, buffers lactic acid, may improve high-intensity performance
Vitamin B12
Essential for red blood cell formation, supports nerve function, helps in DNA synthesis
Zinc
Supports immune system, aids in wound healing, necessary for sense of taste and smell
Omega-3 Fatty Acids
Reduces inflammation, enhances brain function, supports heart health
Glutamine
Supports immune system, aids in gut health, helps with muscle recovery
Choline
Supports brain function, aids in fat metabolism, improves endurance
Phosphorus
Strengthens bones, helps with energy production, involved in muscle contractions
Vitamin D
Increases calcium absorption, aids in bone health, supports muscle function
Branched-Chain Amino Acids (BCAAs)
Promotes muscle synthesis, reduces muscle soreness, supports recovery
Nitrates
Improves oxygen use, enhances endurance, may lower blood pressure
Fiber
Aids digestion, promotes satiety, can help with weight management
HMB (Beta-Hydroxy Beta-Methylbutyrate)
Aids in muscle recovery, decreases muscle breakdown, may enhance strength
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