Supplements are a common addition to fitness routines, but which ones truly support performance and recovery? At AthLife Performance, we base our guidance on scientific research to ensure our members in Manila use effective, safe supplements. Here’s what the science says about protein, creatine, and BCAAs.
Protein: Essential for Muscle Repair and Growth
Protein is a staple in recovery due to its role in muscle protein synthesis. The Journal of the International Society of Sports Nutrition recommends consuming 20-30 grams of high-quality protein after workouts. Whey protein is quickly absorbed, ideal for immediate post-exercise recovery, while casein protein offers a slower release, perfect for overnight muscle repair.
Creatine: Power and Strength Enhancement
Creatine is one of the most researched supplements, widely shown to improve power and strength. Studies in Sports Medicine reveal that creatine enhances performance in high-intensity, short-duration activities like weightlifting and sprinting. Taking 3-5 grams daily can support strength gains and endurance, making it a popular choice for athletes across sports.
BCAAs: Reducing Soreness and Supporting Endurance
Branched-chain amino acids (BCAAs) are linked to reduced muscle soreness and improved endurance, especially during extended exercise sessions. According to Nutrients, BCAAs help decrease exercise-induced muscle damage and may improve workout consistency by reducing recovery time.
At AthLife Performance, we guide members on incorporating supplements into their nutrition plans, ensuring safe and effective use.
