On this page, you’ll discover the best supplements of 2019 for your goals. It doesn’t matter if you’re new to training, or you’re a seasoned pro – these supplements will enhance your performance and recovery.
Why have I picked these supplements?
I’ve chosen these supplements because they’ve been tested and scientifically proven to work. In summary, they’re backed up by numerous institutions as the leading supplements for enhanced sports performance and recovery.
Furthermore, throughout my own years playing sports and using supplements, I find these sports ergogenics can deliver the best results. Especially when combined with the right diet and training program.
Best Supplements – Goal Specific:
If you’re into strength training, or even if you’re an endurance athlete. Or perhaps you want to increase weight loss or your cognitive abilities – these supplements are for you.
Strength Training
L-leucine is the most powerful amino acid where muscle growth and repair are concerned. It’s the number one amino acid that promotes muscle growth by increasing muscle protein synthesis. (I)
Furthermore, leucine will also enhance your ability to fuel the mind and working muscles when glucose isn’t available. This happens as it converts itself into ketones to feed the brain in a fat adapted state. Such as, when taking part in long-distance endurance runs/cycling/swimming, etc.
Boron is a powerful mineral that has the ability to increase the natural production of hormones that are responsible for muscle growth and repair.
Also, boron can increase your libido while helping to heal wounds at a quicker rate. And finally, boron has also been shown to act as a nootropic, stimulating brain activity – among many other very exciting benefits (see the full article). (II)
Creatine is by far one of the best supplements available for increasing strength and stamina. It’s been shown to improve strength by huge percentages. Better still, you can see great results with creatine even after short periods of supplementation. (III)
Creatine is best taken daily to see optimum results for a minimum of one week. This allows the body to saturate the muscles. It then helps the body to create more adenosine triphosphate. This is what allows you to lift heavier weights or train harder, for longer.
Citrulline has been shown to improve strength. It can increase growth hormone production while reducing muscle soreness. (IV) Furthermore, citrulline can also improve erections in men. This makes citrulline a versatile sports and libido supplement for muscle growth, recovery, and strength gains.
Cognitive Improvements
This amino acid has many benefits; from improving endurance, fat loss, and stamina. In this case, it can give the mind more energy. It does this by sending fats to be used as an energy source in the brain. (V)
You might know l-theanine as it’s one of the main components in tea, more so, green tea. This powerful amino acid has been shown to help reduce depression while calming the body and mind. It can also increase your focus for long periods of time – making it ideal for improving your work and study concentration. (VI)
Endurance
As mentioned in the section above, acetyl-l-carnitine can improve endurance and mental energy. However, one of the main benefits surrounding this supplement is the way it allows the body to tap into fat stores to be used as an energy source. This is great for endurance athletes, or anyone who wants to lose weight.
Acetyl-l-carnitine helps to release fatty acids to be turned into energy in the mitochondria. It also helps the body to retain more glucose in the muscles for when you might need them the most – such as the final sprint finish in a race. (VII)
Yet another amino acid on the list, but this one is slightly different to the rest. Carnosine has the ability to help your body transport more oxygen to the working muscles – thus improving your cardiovascular system. (VIII) This will ultimately allow you to work harder for longer without reaching fatigue so easily.
Another great benefit to using l-carnosine is that it helps the body to repair itself on a cellular level. This means, that when you take part in any type of training. The damage you do (whether that’s muscular or cellular) l-carnosine speeds up the healing process. This will allow you to get back out there sooner into your next training session.
Weight Loss
Piperine has the ability to increase the thermogenic within your body. This leads to a slight increase in your metabolism. This is one reason why piperine may be good for weight loss when in a calorie deficit. Piperine can also increase the absorption of the foods you eat.
This means, that when you’re in a calorie deficit, you’ll want to absorb as many nutrients from the foods you eat in order to keep you strong and healthy. (IX) This is especially important when dieting. As the more nutrients you can absorb when on a low-calorie diet, the better chance you’ll have at weight loss. And also, a maintained immune system.
Acetyl-l-carnitine is a powerful amino acid that can increase mental focus and physical energy, it can also help you to lose weight. And also, it can increase sports performance. (X)
This happens as acetyl-l-carnitine assists in the release of fatty acids to be used as an energy source (see: fat adapted). This will ultimately help you to lose weight at a slightly quicker rate. Furthermore, when taking part in fasted training, acetyl-l-carnitine leads to a retention of glucose in the muscles (ideal for when explosive energy is needed). All of this happens while simultaneously tapping into fat stores at lower intensities to fuel longer workouts.
Energy Support
Coenzyme Q10 (also referred to as CQ10) is a mineral that increases the efficiency of the mitochondria (the power generator of cells within your body). Therefore, as you can imagine, the more efficient the process is at creating energy, the more power, strength, and stamina you’re going to have.
Acetyl-l-carnitine is a big favorite of mine. It’s been shown to help with weight loss, and it can also increase your focus and mental clarity, among many other benefits. It works by releasing fats to be used as an energy source. Thus supplying your body and mind with a powerful, and natural boost of energy. You could say it switches on your body’s own ability to create more energy. (XI)
B vitamins are very important for energy production. They help your body to break down foods to be used as an energy source in the mitochondria. (XII) Often, when you eat, many of the nutrients aren’t used or sent around your body. In simple terms, B-vitamins allows for more of the nutrients you eat to be sent into areas where they are needed to most. Such as the brain, muscles, and organs – heart and lungs, etc.
Furthermore, B-vitamins have been shown to increase the metabolism, and improve hormone production, while boosting mood and well-being – thus making B-vitamins a good source of energy production.
Also referred to as the sunshine vitamin. Vitamin D has a powerful effect on your metabolism, your energy, your mood, and also, your sex drive. While it’s classed as a vitamin, it’s actually a hormone – that’s how powerful it is. (XIII) Therefore, vitamin D has many benefits. From the retention of calcium to form strong bones and teeth, and energy supply to the working muscles, while also, improving your mood and well-being.
Sport Nutrition Expert Recommendation
To quickly recap: Strength and Muscle: If you want to build muscle then leucine is the amino acid you’ve been looking for. Furthermore, if you want to increase strength by huge percentages, then take a closer look at creatine’s benefits.
Cognition: If you’re a student, a gamer, a professional – or even, if your sport requires intense mental concentration, taking acetyl-l-carnitine and theanine will boost your concentration for longer periods of time.
Endurance and Energy: As for endurance and energy support, CQ10, B Vitamins, and Vitamin D are good ones to look out for, as they help to create more energy within the mitochondria while using more of the foods you eat to be turned into energy, thus fueling your body efficiently.
Weight Loss: As for weight loss, piperine and acetyl-l-carnitine are good options. However, while these supplements will accelerate fat loss, you need to be in a calorie deficit for them to work, specifically for fat loss. Therefore, if you combine a healthy diet with exercise while using these supplements, you’ll be well on your way to hitting your goals.
For any more information on these supplements, please feel free to contact me or comment below. I’ll do my best to get back to any and all of your questions.
Resources:
(I) “Leucine.” Wikipedia, Wikimedia Foundation, 19 Feb. 2019. (source)
(Ⅱ) Effect of dietary boron on mineral, estrogen, and testosterone metabolism in postmenopausal women. (source)
(Ⅲ) Chilibeck, Philip D, et al. “Effect of Creatine Supplementation during Resistance Training on Lean Tissue Mass and Muscular Strength in Older Adults: a Meta-Analysis.” Open Access Journal of Sports Medicine, Dove Medical Press, 2 Nov. 2017. (source)
(IV) Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. (source)
(V)Pérez-Guisado, Joaquín, and Philip M Jakeman. “Citrulline Malate Enhances Athletic Anaerobic Performance and Relieves Muscle Soreness.” Journal of Strength and Conditioning Research, U.S. National Library of Medicine, May 2010. (source)
(VI)“Improving College Exam Performance with L-Theanine and Caffeine.” Improving College Exam Performance with L-Theanine and Caffeine | The People, Ideas, and Things (PIT) Journal. (source)
(VII) Fielding, Roger, et al. “l-Carnitine Supplementation in Recovery after Exercise.” Nutrients, MDPI, 13 Mar. 2018. (source)
(VIII) Hobson, R M, et al. “Effects of β-Alanine Supplementation on Exercise Performance: a Meta-Analysis.” Amino Acids, Springer Vienna, July 2012. (Source)
(IX) Kesarwani, Kritika, et al. “Bioavailability Enhancers of Herbal Origin: an Overview.” Asian Pacific Journal of Tropical Biomedicine, Asian Pacific Tropical Medicine Press, Apr. 2013. (source)
(X) “Acetyl-l-Carnitine.” Training 4 Endurance, 13 July 2013. (source)
(XI) Wall, Benjamin T, et al. “Chronic Oral Ingestion of L-Carnitine and Carbohydrate Increases Muscle Carnitine Content and Alters Muscle Fuel Metabolism during Exercise in Humans.” The Journal of Physiology, Blackwell Science Inc, 15 Feb. 2011. (source)
(XII) Williams, Melvin H. “Dietary Supplements and Sports Performance: Introduction and Vitamins.” Journal of the International Society of Sports Nutrition, BioMed Central, 31 Dec. 2004. (source)
(XIII) Shapses, Sue A, and JoAnn E Manson. “Vitamin D and Prevention of Cardiovascular Disease and Diabetes: Why the Evidence Falls Short.” JAMA, U.S. National Library of Medicine, 22 June 2011. (source)