As the world prepares to watch the 2024 Summer Olympics, we’ve caught up with Registered Dietician (RD) at Innermost to detail some of the nutritional supplements they’ll rely on over the coming weeks and how we can all be incorporating them into our own training and fitness regime to take our performance up a gear.
What Supplements Do Olympians Take?
Dietician reveals the best supplements and adaptogens to boost athletic performance.
As the world prepares to watch the 2024 Summer Olympics in Paris, attention is not only on the athletes’ performances but also on the rigorous training and dietary regimens that fuel their success.
In-house Dietician Angelica Fardella at wellness brand Innermost has revealed the secret to these elite competitors’ strength and stamina often lies in the nutritional supplements they rely on and how we can all be incorporating them into our own training regimes to take our fitness up a level.
Whey Protein
The Strong Protein, £29.95
Renowned for its quick absorption and high protein content, whey protein isolate is a staple for muscle recovery and growth. Olympians rely on it post-workout to repair muscle tissue and enhance strength, and we should too.
The Strong Protein contains 34g of protein and under 150 calories per serving making it crucial for athletic performance because it provides a high protein-to-calorie ratio, facilitating muscle repair and growth without excess calorie intake. This helps athletes build lean muscle mass, enhance recovery post-exercise, and maintain optimal body composition. The quick absorption of whey protein ensures that essential amino acids are readily available to muscles, supporting immediate recovery and performance improvement.
Creatine Monohydrate
The Power Booster, £19.95
Creatine monohydrate is super important for athletic performance because it enhances the body’s ability to produce ATP, the primary energy currency used during high-intensity, short-duration activities like sprinting or weightlifting. This increase in available energy boosts strength, power, and overall workout performance. Additionally, creatine supports muscle growth and recovery, enabling athletes to train more effectively and consistently over time.
Each serving of The Power Booster contains 5g of Creatine monohydrate and can be taken with around 100ml or juice or water, or simply added to your pre or post-workout protein shake.
Maca
The Recover Capsules, £24.95
Recovery – something that is often overlooked when it comes to athletic performance – is crucial as it allows the body to repair, strengthen muscles, replenish energy stores and prevent injury. Maca in particular is fantastic thanks to its adaptogenic properties, which help the body manage stress and reduce fatigue.
The Recover capsules from Innermost are a daily nootropic that contain research-backed ingredients that support the recovery process, reduce inflammation and regulate hormone activity. As well as containing the aforementioned super-ingredient Maca, the capsules also contain a comprehensive blend of ingredients including ZMA that enhances muscle recovery and sleep quality alongside Chocamine that provides cognitive benefits and mild energy support. Ubiquinone CoQ10 improves cellular energy production and reduces oxidative stress, whilst Selenium acts as a superb antioxidant. Together with Vitamin D which is crucial for bone health and immune function, these components optimise recovery, enhance performance, and maintain overall health in athletes.
BCAA (Branched-Chain Amino Acids)
The Energy Booster, £29.95
Put simply, Olympians use Branched-Chain Amino Acids (BCAAs) to enhance endurance and delay fatigue. BCAAs are vital for athletic performance because they play a key role in muscle protein synthesis, helping to repair and build muscle tissues. They also reduce muscle soreness and fatigue, allowing athletes to train harder and recover faster. They can prevent muscle breakdown during intense workouts, providing sustained energy and endurance, which is essential for those of us who want to maximise training effectiveness.
The Energy Booster is one of the most effective pre-workouts on the market (and it’s won plenty of awards to prove it!).
Angelica Fardella, Registered Dietician (RD) at Innermost comments:
“Nutritional supplements aren’t just for elite athletes; they can benefit anyone looking to enhance their fitness regime. They help complement and boost a healthy diet, and support optimal nutritional intake by ensuring the body gets essential vitamins, minerals, and nutrients that might be missing from daily food consumption.
“Supplements can boost energy, improve recovery, and support overall health, making workouts more effective and sustainable. By incorporating them into a fitness regime, individuals at all fitness levels can optimise their performance, reduce the risk of injury, and maintain better long-term health and well-being.”