Evidence-based sports nutrition and supplementation: a quick reference for making wise choices


When people (professional athletes and the rest of us who are just professional) think about nutrition and food, we most often think of it as something we need to adjust or modify when it comes time to trying to improve our body composition. Nutrition most definitely plays a role in maximizing our body composition and there is no denying the fact that you cannot out-train a "bad diet", but the way we fuel and hydrate our body directly correlates to our mood, productivity, mental acuity, and overall health.

It is important to encourage people to fuel their health and their performance. When it comes to performance, we approach it as fueling movement and recovery. So, as you look to integrate sports nutrition products into your life it is important to ask yourself, "Will this product or ingredient help to fuel my (or my client's) movement and maximize recovery?" If the answer is "YES", then you know you are integrating something that will help you reach your goals.

Below you will find a few key Performance "complements". At Athletes' Performance we like to call supplements "complements" because they are key ingredients that will help you better fuel your movement and more efficiently reach your goals. This is not limited to supplements, but any nutrient that will help maximize performance or promote adaptation. Using this guide will help you to wade through the supplement world with more confidence in the products you are selecting. When choosing any supplement, especially if you are working with an elite or professional athlete, it is critical to ensure that supplement has gone through 3rd party testing to ensure quality and safety. NSF and Informed Choice are the best certifications to check for.

Nutrient

Performance Support

Dosing

Carbohydrate

Provides fuel for energy

3-7/kg/d General Training

7-10g/kg/d Endurance

10-12g/kg/d Ultra-endurance

Post – Workout Recovery: 0.8-1.2g / kg Lean Body Mass (base off goals/demands)

Protein

Stimulates muscle recovery

Helps keep you feeling full

Protects the immune system

0.8g/kg/d DRI

1.2-1.4g/kg/d Endurance

1.6-2.2.g/kg/d Strength

Post – Workout Recovery: 0.3-0.4g / kg Lean Body Mass

HMB

Improved efficiency in muscle protein protection

3g/d

1.5g 2x/d – Divided doses

Beta-Alanine

Improves buffering capacity during high intensity exercise resulting in the ability to maintain performance at high workloads

3-6.4g/d

Divided doses

Creatine

Improves ability to perform during repeated high intensity and explosive movements

Based on 0.075g/kg/day

5g/d ≤ 290lbs

10g/d ≥ 291lbs

Caffeine

Central Nervous System stimulation

Delays fatigue

1-3mg/kg 45 min pre-exercise

Omega-3 Fatty Acids

Decrease Inflammation

1-3g EPA/DHA per day

Glutamine

Maintenance of immune function, gut health and muscle function (especially in times of stress)

0.5-0.57g/kg

Sodium

When consumed with fluid helps to maximize hydration and prevent cramping

Just 8 ounces of sweat has 240 milligrams of sodium. Consume fluid with at least 200mg of sodium per 8oz to maximize hydration.

Abbreviations used in table: HMB=beta-hydroxy-beta-methylbutyrate; EPA=eicosapentaenoic acid; DHA=docosahexaenoic acid
EAS Products that Help to Complement Training

What

Performance Support

Timing

When

EAS® Recovery™ Protein

Maximizes recovery by refueling and rebuilding the muscle with the right blend of carbs and protein.

Post Workout

As quickly as possible post workout (ideally within the first 30 minutes)

EAS® 100% Whey Protein

Highly absorbable protein that helps us to reach our protein needs and serves as a great protein base for recovery.

Anytime or Post Workout

Can be used as a part of a snack (added to oatmeal or smoothies) or as the protein base for your recovery nutrition. If you use it as the base to your recovery nutrition, make sure to add carbohydrate so that you end up with a shake that has a 2:1 carbohydrate to protein ratio.

EAS® Myoplex® Original Ready-to-Drink

Convenient source of protein that combines revigor (HMB) to help boost the functionality of protein.

Anytime meal replacement

This is a great base for a meal replacement for people who weigh more than 200 pounds. Protein intake should be based on your actual weight, not the weight you want to be. 42g of protein is the same amount of protein found in a 6oz chicken breast. Make sure to round out your meal or snack with color coming from fruits and or veggies and healthy fats coming from nuts or nut butter.

EAS® Myoplex® Lite

Convenient source of protein (just a smaller serving size) that combines revigor (HMB) to help boost the functionality of protein.

Anytime meal replacement

This is a great base for a meal replacement, for people who weigh less than 200 pounds. Protein intake should be based on your actual weight, not the weight you want to be. 20g of protein is the same amount of protein found in a 3oz chicken breast. Make sure to round out your meal or snack with color coming from fruits and or veggies and healthy fats coming from nuts or nut butter.

EAS® Myoplex 30™ Bar

Convenient meal replacement bar that provides a higher amount of protein.

Anytime meal replacement

This is a great base for a meal replacement when you are on the go or as a post workout snack. Make sure to round out your meal or snack with color coming from fruits and or veggies and healthy fats coming from nuts or nut butter. If you use it as the base to your recovery nutrition, make sure to add carbohydrate so that you end up with a shake that has a 2:1 carbohydrate to protein ratio.

EAS® Phos HP™

Carbohydrate provides fuel, creatine supports capacity of high intensity and explosive exercise.

Pre-workout

The combination of carbohydrate and creatine make this a perfect pre-workout shooter.

EAS® Muscle Armor®

Blend of ingredients that helps to protect the muscle. A key ingredient, HMB, improves the efficiency of muscle protein protection.

Anytime

The ingredients in muscle armor don’t call for a specific time of day to take it, so take it when it makes the most sense for you. In the morning, around workouts, or in the evening are all acceptable times to take Muscle Armor.

EAS® Lean 15™ (Powder/Bar)

Convenient meal replacement bar and powder that provides a good blend of carbs, protein, and nutrients.

Anytime meal replacement or post workout

Ideally this should be used as a part of a snack or meal replacement (added to oatmeal or smoothies). Make sure to round out your meal or snack with color coming from fruits and or veggies and healthy fats coming from nuts or nut butter. If you use it as the base to your recovery nutrition, make sure to add carbohydrate so that you end up with a shake that has a 2:1 carbohydrate to protein ratio.

EAS® Soy Protein

Highly absorbable protein that helps us to reach our protein needs and serves as a great protein base for recovery.

Anytime meal replacement or post workout

Soy protein is a great alternative for people who cannot tolerate whey protein. This can be used as a part of a snack (added to oatmeal or smoothies) or as the protein base for your recovery nutrition. If you use it as the base to your recovery nutrition, make sure to add carbohydrate so that you end up with a shake that has a 2:1 carbohydrate to protein ratio.

EAS® Betagen®

Combination of creatine to improve capacity for high intensity and powerful exercise and revigor to maximize muscle recovery.

Anytime, but recommended to take as a part of your post workout recovery

This is a great alternative for people who need creatine and additional HMB and glutamine. On training days, add 1-2 scoops to your post-workout recovery nutrition. On days you don’t train, take it in the morning when you wake up.

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