Creatine

If you are not taking creatine, already, you are doing yourself a disservice. Creatine is a supplement that is amazingly easy to take for just about anyone. It is virtually tasteless, can be added to any liquid and is very affordable. There is a lot of research that has been done, showing the benefits of creatine, particularly regarding muscle strength in high-intensity interval training and weight training. Because creatine helps to produce more ATP for the body, which gives the body more energy, the supplement helps you to get stronger faster and recover more quickly.

Sleep

While, yes, sleep itself it's not a direct supplement, like taking a pill or powder, sleep supplements your training more than anything. Without adequate sleep, your body and your mind will quickly start to deteriorate. This will make it harder to focus, both in and out of your sport. It will make muscle recovery near impossible after training, and it will also affect your brain's chemical and hormonal processes. If you are one of those people that has trouble sleeping, however, don't feel the need to simply pop a sleeping pill. There are some fantastic natural supplements that can help. The first of which is an herb called Ashwagandha that is packed with adaptogens. It can be taken in powder or gummy form and has many benefits, including helping to lessen your levels of stress and promoting better sleep quality.

Another fantastic supplement to help with sleep is magnesium, in particular, magnesium glycinate. Glycinate is a sleep-promoting amino acid and taking it about an hour before bedtime reduces stress levels and helps your body relax. You do not need to take much, either, to quickly see the benefits.

Hopefully, with or without supplements you are still getting the seven to nine hours of sleep recommended for muscle and brain health. If not, however, taking hormone balance supplements can also help. It does not help you with a better quality of sleep directly, in the same way that Ashwagandha and magnesium do, but it helps with the balancing of your hormones. Hormones control every process in your body, so if they are not as balanced as possible it can be incredibly difficult to hit all of your fitness goals and lead as optimally healthy a life as possible.

Whey Protein

Without enough protein your muscles will not grow and, therefore, they will not become stronger. In fact, the opposite will happen and they will atrophy over time, especially if you are putting a lot of strain on them through your training. While most of the protein you ingest should come from real and natural food sources, whey protein provides a great amount of benefit for muscle growth and repair. Taking a whey protein shake with you to the gym and drinking it after your session helps repair your muscles faster and reduce inflammation.

Remember, the goal is to be the best athlete that you can be. Getting stressed out and trying to take five thousand supplements a day is not necessary. Keep it simple and just try a couple mentioned above. It won't take long to see the results.

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