4 Essential Supplements to Optimize Your Performance
By Luis Vidal – Personal Trainer
On the journey to better physical performance, nutrition plays a key role. And while a balanced diet is the foundation, there are certain supplements that can make a real difference in your progress and recovery. Here I present four essential supplements that I recommend as the foundation of any sports plan:
1. Creatine Monohydrate
Considered one of the most studied and effective supplements on the market, creatine monohydrate offers numerous benefits:
- – Increases muscle energy, both in endurance and strength sports.
- – Improves cognitive function and accelerates recovery.
- – Helps delay lactic acid buildup, allowing you to train harder and longer.
How to take it?
I recommend 1g for every 10 kg of body weight, ideally after training, along with a source of carbohydrates to aid its transport to muscle cells.
2. Isolated Whey Protein Shakes
If you’re looking for a clean source of protein, free of gluten and lactose, isolated whey protein is a great ally. It’s perfect both before and after training, supporting recovery and muscle development.
- – Contains all essential amino acids.
- – Its rapid absorption makes it ideal for key moments of the day.
How much to take?
The dose ranges between 25 and 65 grams, depending on your muscle mass and goals.
3. Omega-3 Fatty Acids
Omega-3 is essential for the body, but our body does not produce it naturally, so we must obtain it through diet or supplementation.
Its benefits include:
- – Cardiovascular protection
- – Improved brain function and eye health
- – Inflammation reduction
- – Enhanced mood, hair growth support, and aid during pregnancy
When and how much?
I recommend a daily dose of 3 to 5 grams, preferably during dinner, for better absorption.
4. Essential Amino Acids (EAA)
They are vital for multiple processes in the body:
- – Muscle repair and maintenance
- – Protein, hormone, and enzyme synthesis
- – Immune system and energy metabolism support
Just like Omega-3, the body does not produce them, so they must be ingested externally.
Why take them?
Because they are the foundation of everything. If your training is consistent and intense, EAAs can help you maintain good muscle balance and recover more efficiently.
Supplementation does not replace a good diet, but it can boost your performance, recovery, and overall well-being. Always consult a professional to adjust doses and personal needs.
4 Essential Supplements to Optimize Your Performance
By Luis Vidal – Personal Trainer
On the journey to better physical performance, nutrition plays a key role. And while a balanced diet is the foundation, there are certain supplements that can make a real difference in your progress and recovery. Here I present four essential supplements that I recommend as the foundation of any sports plan:
1. Creatine Monohydrate
Considered one of the most studied and effective supplements on the market, creatine monohydrate offers numerous benefits:
- – Increases muscle energy, both in endurance and strength sports.
- – Improves cognitive function and accelerates recovery.
- – Helps delay lactic acid buildup, allowing you to train harder and longer.
How to take it?
I recommend 1g for every 10 kg of body weight, ideally after training, along with a source of carbohydrates to aid its transport to muscle cells.
2. Isolated Whey Protein Shakes
If you’re looking for a clean source of protein, free of gluten and lactose, isolated whey protein is a great ally. It’s perfect both before and after training, supporting recovery and muscle development.
- – Contains all essential amino acids.
- – Its rapid absorption makes it ideal for key moments of the day.
How much to take?
The dose ranges between 25 and 65 grams, depending on your muscle mass and goals.
3. Omega-3 Fatty Acids
Omega-3 is essential for the body, but our body does not produce it naturally, so we must obtain it through diet or supplementation.
Its benefits include:
- – Cardiovascular protection
- – Improved brain function and eye health
- – Inflammation reduction
- – Enhanced mood, hair growth support, and aid during pregnancy
When and how much?
I recommend a daily dose of 3 to 5 grams, preferably during dinner, for better absorption.
4. Essential Amino Acids (EAA)
They are vital for multiple processes in the body:
- – Muscle repair and maintenance
- – Protein, hormone, and enzyme synthesis
- – Immune system and energy metabolism support
Just like Omega-3, the body does not produce them, so they must be ingested externally.
Why take them?
Because they are the foundation of everything. If your training is consistent and intense, EAAs can help you maintain good muscle balance and recover more efficiently.
Supplementation does not replace a good diet, but it can boost your performance, recovery, and overall well-being. Always consult a professional to adjust doses and personal needs.
