Performance and Recovery Supplements

Very few supplements are supported with strong evidence of human efficacy. The below short list of recommendations based on strength of data available.

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Protein Supplements

Supplementation with complete protein powders (containing all of and appropriate amounts of essential amino acids, EAAs) can be useful to help athletes meet higher protein intake requirements. Adequate protein intake benefits body composition/lean mass preservation, muscle hypertrophy combined with resistance training.

  • Whey protein isolate is a high quality, complete, and rapidly digested isolated milk protein, best used in drinks and shakes. (use code “modus20 for 20% off)
  • Whey-egg-casein protein blend is a high quality, complete protein source digested at a moderate rate. Excellent for drinks, shakes, and baking. (use code “modus20 for 20% off)
  • Micellar casein is a complete dairy protein, which is slightly slower to digest and absorb. The texture is excellent for pudding-type treats.
  • Soy protein isolate is a high quality, complete protein source and a recommended supplement for vegans.
  • Collagen protein supplementation may be beneficial if total protein intake is very low, if you are a masters athlete, and/or engaging in high impact endurance exercise. Primary benefits are more frequently noted in hair, skin, and nail strength. It may possible support tendon and ligament integrity.
  • An appropriate plant protein blend can closely match the essential amino acid profile of complete dairy protein. Another good source for those who are vegan or intolerant to milk protein.

Performance and Recovery

  • Creatine Monohydrate is a proven supplement to confer benefit in high intensity exercise capacity, strength performance, muscle endurance, and supporting lean mass.
  • Tart Cherry reduces biomarkers of muscle damage, reduces DOMS, and helps restore muscle force production.
  • Citrulline Malate can support high intensity efforts, glucose uptake into muscle cells, and muscle repair.
  • Beta-alanine improves high-intensity performance, delays onset of fatigue, (increase work volume).
  • Curcumin can attenuate muscle soreness, may help with DOMS. Higher efficacy combined with black pepper.

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