{"id":19024,"date":"2018-06-11T15:04:48","date_gmt":"2018-06-11T19:04:48","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=19024"},"modified":"2019-02-05T10:50:11","modified_gmt":"2019-02-05T15:50:11","slug":"sports-supplement-upgrades","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/sports-supplement-upgrades\/","title":{"rendered":"8 Upgrades Your Sports Nutrition Stack Is Calling For"},"content":{"rendered":"<p><em>This article was originally published by\u00a0<\/em><a href=\"https:\/\/www.muscleandperformance.com\/\" target=\"_blank\" rel=\"noopener\">Muscle &amp; Performance<\/a>.<\/p>\n<p>Many of the tried-and-true sports supplements out there can not only boost your workouts, but support your progress and results over time. And as the research on these specific nutrients\u2014and the other nutrients they tag-team with\u2014has evolved, so have the supplements on the market, ensuring you get the biggest bang for your buck. Here are eight of the most popular supplements in fitness enthusiasts&#8217; regimens\u2014and how you can upgrade them to make the most of your routine.<\/p>\n<h2><strong>1. Vitamin D<\/strong><\/h2>\n<p>This fat-soluble <a href=\"https:\/\/www.vitaminshoppe.com\/c\/letter-vitamins\/N-cp99hy\" target=\"_blank\" rel=\"noopener\">vitamin<\/a> is known for supporting health in many different ways. Research shows that diabetics often have low levels of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-d\/N-cp99i2\" target=\"_blank\" rel=\"noopener\">vitamin D<\/a>, which can support insulin function. \u201cIt also helps <a href=\"https:\/\/www.vitaminshoppe.com\/c\/calcium\/N-cp99i5\" target=\"_blank\" rel=\"noopener\">calcium<\/a> concentrations in muscle for strong contractions,\u201d says Luke R. Bucci, Ph.D. C.C.N., C.N.S., author of <em>Nutrients as Ergogenic Aids for Sports and Exercise<\/em>.<\/p>\n<p><strong>Upgrade:<\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-d\/N-cp99i2\" target=\"_blank\" rel=\"noopener\"> Vitamin D3<\/a> (<a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-d\/N-cp99i2\" target=\"_blank\" rel=\"noopener\">cholecalciferol<\/a>) in softgel form<\/p>\n<p>Vitamin D3 is particularly beneficial for supporting strength, testosterone levels, immunity, and recovery.\u00a0 \u201cVitamin D3 controls calcium, which is used as an intracellular messenger, and makes sure there is enough to go around for what cells normally do,\u201d Bucci says. This includes making sure that calcium is available for muscle-contraction cycles. D3 has been shown to be somewhat more effective than D2, and taking it in softgel form helps with absorption.<\/p>\n<p><strong>Dosing:<\/strong>\u00a0Doses up to 10,000 IU of vitamin D3 per day are safe, but higher doses aren&#8217;t necessarily any better than doses between 4,000 and 5,000 IU. \u201cYou can check your body status by getting a doctor to order a 25(OH)D blood test,\u201d Bucci says. \u201cYou want high-normal ranges to keep vitamin D3 and calcium working for you.\u201d<\/p>\n<p><strong>Try:\u00a0<\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/p\/nordic-naturals-vitamin-d-3-1000-120-softgels\/ye-1038\" target=\"_blank\" rel=\"noopener\">Nordic Naturals Vitamin D3<\/a> is cholecalciferol, the natural, most easily-absorbed and used form of vitamin D. Each softgel provides 1,000 IU of vitamin D3 in organic, extra-virgin olive oil.<\/p>\n<h2><strong>2. Whey Protein<\/strong><\/h2>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/c\/whey-protein\/N-cp99j5\" target=\"_blank\" rel=\"noopener\">Whey protein<\/a> is a fast-digesting protein source that gets to work almost immediately and provides your body with the<a href=\"https:\/\/www.vitaminshoppe.com\/c\/amino-acids\/N-cp99ic\" target=\"_blank\" rel=\"noopener\"> amino acids<\/a> it needs to perform physiological processes and maintain the muscle tissue you\u2019re training. After workouts, whey quickly supplies aminos to start the muscle repair process triggered by intense training.<\/p>\n<p><strong>Upgrade: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/c\/casein-protein\/N-cp99j8\" target=\"_blank\" rel=\"noopener\">Casein protein<\/a><\/p>\n<p>Your body needs <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-cp99j4\" target=\"_blank\" rel=\"noopener\">protein<\/a> before and after workouts, and science has long supported whey\u2019s effectiveness in this regard. Recent research, though, shows that casein, the slow-digesting fraction of milk protein, delivers results equivalent to whey when taken after workouts.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>Because casein releases amino acids for longer than whey, it continues to stimulate the muscle growth process for longer. Research also shows that a combination of whey and casein consumed after workouts is better than either alone, because it offers the benefits of both immediate and sustained delivery.<\/p>\n<p><strong>Dosing:<\/strong>\u00a0 Take a mix of whey and casein proteins before and after workouts in an amount that serves your protein needs based on what you\u2019ve recently ingested, the intensity of your training, and your body weight. As a rule of thumb, aim for about 0.25 grams of protein for every pound of body weight before and after working out, split evenly between whey and casein. In other words, a 180-pound person would take about 45 grams of protein before and after training, which works out to about one scoop of whey and one scoop of casein.<\/p>\n<p><strong>Try:<\/strong>\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/p\/dymatize-nutrition-elite-casein-rich-chocolate-2-lb-powder\/d4-1118\" target=\"_blank\" rel=\"noopener\">Dymatize Elite Casein<\/a> delivers 25 grams of sustained-release protein, with more than 10 grams of critical <a href=\"https:\/\/www.vitaminshoppe.com\/c\/bcaas\/N-cp99jf\" target=\"_blank\" rel=\"noopener\">branched-chain amino acids<\/a> per serving.<\/p>\n<h2><strong>3. Whey Protein Concentrate <\/strong><\/h2>\n<p>Among the least expensive forms of whey protein, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/whey-protein\/N-cp99j5\" target=\"_blank\" rel=\"noopener\">whey protein concentrate<\/a> is processed so that of the carbs and fats remain in the supplement. (Generally, concentrated forms of whey are about 70 percent protein.) In addition, the protein molecules in concentrates tend to retain their longer amino configurations, so they must be broken down and reconfigured to be utilized for muscle-building.<\/p>\n<p><strong>Upgrade:<\/strong> <a href=\"https:\/\/www.vitaminshoppe.com\/c\/whey-protein\/N-cp99j5\" target=\"_blank\" rel=\"noopener\">Whey hydrolysate<\/a><\/p>\n<p>\u201cHydrolysates are proteins broken down into much smaller units of two to three amino acids,\u201d Bucci says. (About 90 percent of the calories in whey hydrolysates come from protein.) These small molecules are able to be transferred directly into your intestinal cells\u2014more quickly even than single, free-form amino acids\u2014so they&#8217;re available to support muscle tissue and recovery as quickly as possible. Plus, hydrolysates spur a stronger insulin response, an effect many athletes seek to help shuttle nutrients into the muscles post-workout, but may want to avoid at other times of day.<\/p>\n<p><strong>Dosing:<\/strong>\u00a0 Use whey hydrolysate around your workouts and other forms of whey at other times of day.<\/p>\n<p><strong>Try:<\/strong>\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/p\/optimum-nutrition-platinum-hydro-whey-chocolate-3-5-lb-powder\/op-1058\" target=\"_blank\" rel=\"noopener\">Optimum Nutrition Platinum Hydro Whey<\/a> is made with hydrolyzed whey protein isolates for fast delivery. Each scoop contains 30 grams of protein with just 1 gram of fat and 2 grams of carbs.<\/p>\n<h2><strong>4. Multivitamin And Multi-Mineral<\/strong><\/h2>\n<p>A daily <a href=\"https:\/\/www.vitaminshoppe.com\/c\/multivitamins\/N-cp99ig\" target=\"_blank\" rel=\"noopener\">multivitamin<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/multivitamins\/N-cp99ig\" target=\"_blank\" rel=\"noopener\">multi-mineral<\/a> provides a range of nutrients to help make sure you don\u2019t have any deficits in your nutrition program. In doing so, it supports immunity, helps you recover from training, and supports muscle growth.<\/p>\n<p><strong>Upgrade :<\/strong> <a href=\"https:\/\/www.vitaminshoppe.com\/c\/intra-post-workout-recovery\/N-cp99jc\" target=\"_blank\" rel=\"noopener\">ZMA<\/a> (<a href=\"https:\/\/www.vitaminshoppe.com\/c\/intra-post-workout-recovery\/N-cp99jc\" target=\"_blank\" rel=\"noopener\">zinc magnesium aspartate<\/a>)<\/p>\n<p>Many athletes and bodybuilders have low levels of some <a href=\"https:\/\/www.vitaminshoppe.com\/c\/minerals\/N-cp99i4\" target=\"_blank\" rel=\"noopener\">minerals<\/a>, like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/zinc\/N-cp99i9\" target=\"_blank\" rel=\"noopener\">zinc<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/magnesium\/N-cp99i6\" target=\"_blank\" rel=\"noopener\">magnesium<\/a>, even if they take a multi, because those minerals are used during intense exercise. So, while you may take a multivitamin and multi-mineral, it may not necessarily help boost the levels of these minerals\u2014especially if it contains calcium. \u201cYour body preferentially takes in calcium over magnesium and zinc, reducing your absorption of these other minerals,\u201d Bucci says. (Even when you\u2019re already low in them!) ZMA was designed to help you overcome this physiological quirk, while also supporting better sleep, exercise recovery, and performance.<\/p>\n<p><strong>Dosing:<\/strong> Take your multivitamin and multi-mineral in the morning or earlier in the day with a meal, and take a dose of ZMA (usually about 450 milligrams of magnesium and 30 milligrams of zinc) on an empty stomach before bed. If you&#8217;re having a bedtime snack, take your ZMA about 30 minutes before eating or drinking your <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-drinks\/N-cp99lp\" target=\"_blank\" rel=\"noopener\">protein shake<\/a> (which may be high in calcium), so the zinc and magnesium have time to absorb.<\/p>\n<p><strong>Try:<\/strong>\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/p\/bodytech-zma-tech-180-capsules\/vs-1859\" target=\"_blank\" rel=\"noopener\">BodyTech ZMA Tech<\/a> contains 30 milligrams of zinc, 450 milligrams of magnesium, and 10 milligrams of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-b\/N-cp99i0\" target=\"_blank\" rel=\"noopener\">vitamin B6<\/a>, which has been shown to support muscle strength, size, and recovery when used in conjunction with intense weight training.<\/p>\n<h2><strong>5. Fish oil<\/strong><\/h2>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/c\/omegas\/N-cp99ib\" target=\"_blank\" rel=\"noopener\">Fish oil<\/a> is one of the best sources of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/omegas\/N-cp99ib\" target=\"_blank\" rel=\"noopener\">omega-3 fatty acids<\/a>, healthy fats that are scarce in the diets of most Americans, since many of the foods we eat are high in omega-6s. (Omega-3s help support heart health, brain health, and provide numerous athletic and physique benefits, such as supporting muscle and joint health.) Because our omega-6 intake is so high, eating foods high in healthy omega-3s often isn&#8217;t enough to correct our imbalance, which is where supplements come in.<\/p>\n<p><strong>Upgrade:<\/strong> <a href=\"https:\/\/www.vitaminshoppe.com\/c\/omegas\/N-cp99ib\" target=\"_blank\" rel=\"noopener\">Krill oil<\/a><\/p>\n<p>Krill oil is derived from tiny crustaceans that reside at the bottom of the food chain, which is important for ecological and health reasons. You see, the krill harvested from Antarctic waters contain fewer contaminants because their food supply and environment are far less tainted than those of other aquatic sources of omega-3s. In addition, \u201ckrill oil is more bioavailable, allowing your body to absorb more omega-3s because krill oil mixes easily with water,\u201d Bucci says. \u201cThe phosphatidyl form of omega-3s, which is more plentiful in krill than other fish sources, is the precise type of omega-3 molecules our bodies use in cell membranes.\u201d<\/p>\n<p><strong>Dosing:<\/strong>\u00a0Take up to one gram of krill oil at meals throughout the day, aiming for a total of up to two grams per day.<\/p>\n<p><strong>Try:<\/strong>\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/p\/krill-oil-1000-mg-30-softgels\/no-0001\" target=\"_blank\" rel=\"noopener\">Natrol Omega-3 Krill Oil<\/a> is a unique source of cardio-protective omega-3 fatty acids that supports heart, joint, and brain health.<\/p>\n<h2><strong>6. Creatine Monohydrate<\/strong><\/h2>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/c\/creatine\/N-cp99jg\" target=\"_blank\" rel=\"noopener\">Creatine monohydrate<\/a> has long been the most popular sports supplement for those seeking increases in strength, performance, and muscle mass, and works in a few different ways. First, it donates phosphate to the process that produces ATP, the form of energy that helps your muscles fire. Second, it pulls fluid into muscle cells, which helps them function properly so they can grow stronger. And third, it supports our production of insulin-like growth factor-1, a hormone that supports anabolism, the state in which the body grows and builds.<\/p>\n<p><strong>Upgrade:<\/strong> <a href=\"https:\/\/www.vitaminshoppe.com\/c\/performance-supplements\/N-cp99ja\" target=\"_blank\" rel=\"noopener\">Beta-alanine<\/a><\/p>\n<p>Beta-alanine is an amino acid-like compound that enhances creatine\u2019s benefits. Beta-alanine combines with the amino acid histidine to form <a href=\"https:\/\/www.vitaminshoppe.com\/c\/performance-supplements\/N-cp99ja\" target=\"_blank\" rel=\"noopener\">carnosine<\/a>, which reduces the buildup of hydrogen ions in cells to ward of muscle fatigue and boost performance and endurance. \u201cCarnosine is a reservoir for zinc and also a buffer to soak up excess acid produced during intense exercise,\u201d Bucci states.\u00a0 Research shows the combination of creatine and beta-alanine is more effective than either alone.<\/p>\n<p><strong>Dosing:<\/strong>\u00a0Take three to five grams of creatine monohydrate before and after workouts for a total of up to 10 grams per day. Combine these doses with one to two grams of beta-alanine for a total of up to four grams per day.<\/p>\n<p><strong>Try:<\/strong>\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/p\/beta-alanine-100-g-powder\/xq-1100\" target=\"_blank\" rel=\"noopener\">AllMax Nutrition Beta Alanine<\/a> helps ward off muscular fatigue, so you can increase your performance output.<\/p>\n<h2><strong>7. Arginine<\/strong><\/h2>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/c\/nitric-oxide\/N-cp99jh\" target=\"_blank\" rel=\"noopener\">Arginine<\/a> is an amino acid that\u2019s necessary for the production of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nitric-oxide\/N-cp99jh\" target=\"_blank\" rel=\"noopener\">nitric oxide<\/a>, a gas molecule that allows blood vessels to relax so more blood, oxygen, and nutrients can be delivered to working muscle tissue. Arginine also supports growth hormone levels and the release of insulin, both of which also support your results.<\/p>\n<p><strong>Upgrade:<\/strong> <a href=\"https:\/\/www.vitaminshoppe.com\/c\/nitric-oxide\/N-cp99jh\" target=\"_blank\" rel=\"noopener\">Citrulline<\/a><\/p>\n<p>You <em>do<\/em> need arginine to support nitric oxide production, but the amino acid citrulline may be even more crucial because it converts into arginine. In fact, recent research indicates that citrulline supplementation actually boosts arginine and nitric oxide levels <em>more<\/em> effectively than arginine supplementation. However, research also shows that taking a combination of arginine and citrulline may be even more effective in boosting nitric oxide levels than taking either on its own.<\/p>\n<p><strong>Dosing:<\/strong> To enhance muscle pumps, take three to five grams of arginine and three grams of citrulline about 30 minutes before strength training to support arginine production and nitric oxide conversion.<\/p>\n<p><strong>Try:<\/strong>\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/p\/citrulline-unflavored-7-oz-powder\/kgm1013\" target=\"_blank\" rel=\"noopener\">Kaged Muscle Citrulline<\/a> powder is designed to support muscle pumps and growth. Each serving contains two grams of pure L-citrulline, which has been shown to be more effective than the commonly used L-citrulline malate.<\/p>\n<h2><strong>8. Caffeine<\/strong><\/h2>\n<p>This <a href=\"https:\/\/www.vitaminshoppe.com\/c\/thermogenics\/N-cp99kb\" target=\"_blank\" rel=\"noopener\">stimulant<\/a> heightens your central nervous system response (think faster heart rate and higher blood pressure) to support mental and physical performance, and support your metabolism.<\/p>\n<p><strong>Upgrade:<\/strong> <a href=\"https:\/\/www.vitaminshoppe.com\/c\/metabolism-support\/N-cp99k8\" target=\"_blank\" rel=\"noopener\">Green tea extract<\/a><\/p>\n<p>Green tea extract is another option for supporting your metabolism. \u201cIt does so because it contains <a href=\"https:\/\/www.vitaminshoppe.com\/c\/metabolism-support\/N-cp99k8\" target=\"_blank\" rel=\"noopener\">epigallocatechin gallate<\/a> (<a href=\"https:\/\/www.vitaminshoppe.com\/c\/metabolism-support\/N-cp99k8\" target=\"_blank\" rel=\"noopener\">EGCG<\/a>), a thermogenic catechin that helps prevent norepinephrine\u2014a stimulating brain hormone that signals cells to utilize fat\u2014from being broken down,\u201d Bucci says. While caffeine encourages the release of fat from storage, green tea extract helps assure that the fat will be utilized as fuel.<\/p>\n<p><strong>Dosing<\/strong><strong>:<\/strong> Take up to 200 to 400 milligrams of caffeine, whether by drinking coffee, strong tea, or a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/pre-workout\/N-cp99jb\" target=\"_blank\" rel=\"noopener\">pre-workout supplement<\/a>, along with 500 milligrams of green-tea extract standardized for EGCG within two hours of your workouts. \u201cNote that caffeine blocks and reduces creatine uptake into muscles,\u201d Bucci says, so separate your caffeine and creatine intake by an hour to dodge this effect.<\/p>\n<p><strong>Try:<\/strong>\u00a0<a href=\"https:\/\/www.vitaminshoppe.com\/p\/green-tea-extract-470-mg-300-capsules\/vs-1679\" target=\"_blank\" rel=\"noopener\">The Vitamin Shoppe Green Tea Extract <\/a>contains 250 milligrams of green tea extract (from 30 percent EGCG) per capsule.<\/p>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook communities,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener\">Eating Healthy<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/StayingFitVitaminShoppe\/\" target=\"_blank\" rel=\"noopener\">Staying Fit<\/a>, today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This article was originally published by\u00a0Muscle &amp; Performance. Many of the tried-and-true sports supplements out there can not only boost your workouts, but support your progress and results over time. And as the research on these specific nutrients\u2014and the other nutrients they tag-team with\u2014has evolved, so have the supplements on the market, ensuring you get<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/sports-supplement-upgrades\/\">Read More <span class=\"screen-reader-text\">8 Upgrades Your Sports Nutrition Stack Is Calling For<\/span><\/a><\/p>\n","protected":false},"author":195,"featured_media":19029,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,7,9],"tags":[1062,1064,39,42,1063,52,64,1360,325,83,326,165,172,1051,184,1182,1338,352,798,259,1361],"class_list":["post-19024","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-nutrition","category-the-latest","tag-arginine","tag-beta-alanine","tag-build-muscle","tag-caffeine","tag-carnosine","tag-citrulline","tag-creatine","tag-creatine-monohydrate","tag-egcg","tag-endurance","tag-green-tea-extract","tag-metabolism","tag-muscle","tag-nitric-oxide","tag-performance","tag-stimulant","tag-thermogenic","tag-vitamin-d","tag-vitamin-d3","tag-whey-protein","tag-whey-protein-hydrolysate"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 Upgrades Your Sports Nutrition Stack Is Calling For | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"This article was originally published by\u00a0Muscle &amp; Performance. 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