Supplement Your Game: How Creatine, Magnesium, and Tart Cherry Juice Can Boost Your Athletic Performance
As a coach, I'm always looking for ways to help my athletes improve their performance and recovery. Over the years, I've found that there are a few supplements that can make a real difference when it comes to getting the most out of your training. Here are three of my favorites: creatine, magnesium glycinate, and tart cherry juice.
First up is creatine monohydrate, one of the most extensively researched supplements. It has been proven to enhance muscle strength, power, and endurance, making it an excellent option for athletes across various sports. As a coach, I have personally witnessed the advantages of creatine supplementation in my athletes. They have exhibited the ability to lift more weight, run faster, and recover quicker between training sessions. In addition, creatine has recovery benefits by increasing intramuscular creatine stores, which helps replenish ATP levels, decreases muscle damage, and promotes faster recovery. However, it is crucial to ensure the use of high-quality creatine supplements and adhere to dosage guidelines.
Next, let's talk about magnesium glycinate. This particular form of magnesium is highly absorbable, making it an ideal option for athletes seeking to enhance muscle and nerve function. Magnesium is also crucial for energy production and can aid in improving the quality of sleep, which is vital for recovery. In my experience as a coach, both myself and my athletes who were struggling with muscle cramps and poor sleep quality saw significant improvements after adding magnesium glycinate to their nightly routine.
Finally, tart cherry juice. This might sound like an unusual choice, but tart cherries have been shown to have powerful anti-inflammatory and antioxidant properties, which can help athletes recover more quickly from intense training sessions and reduce the risk of injury. I've experienced athletes who were struggling with soreness and inflammation try tart cherry juice and report feeling noticeably better the next day. The most common way to supplement is to simply drink the juice itself. You can purchase tart cherry juice at most health food stores or online. It's important to make sure that you're getting pure tart cherry juice and not a juice blend that contains added sugars or other ingredients.
It is crucial to keep in mind that supplements are only a portion of the solution for enhancing performance and recovery. It is imperative to concentrate on proper nutrition, hydration, and sufficient sleep. When an athlete can incorporate these elements in addition to their already-existing, daily routine, the trio of creatine, magnesium glycinate, and tart cherry juice can be a game-changer for those seeking to elevate their training to new heights.
Sources:
Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
Cinar, V., Nizamlioglu, M., & Mogulkoc, R. (2015). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 7(9), 8199-8226.
Traustadóttir, T., Davies, S. S., & Stock, A. A. (2009). Tart cherry juice decreases oxidative stress in healthy older men and women. Journal of Nutrition, 139(10), 1896-1900.
Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of strength and conditioning research, 17(4), 822-831.
Setaro, L., Santos-Silva, P. R., Nakano, E. Y., Sales, C. H., & Nunes, N. (2014). Effects of oral magnesium supplementation on physical performance and blood magnesium status in athletes: a randomized, double-blind, placebo-controlled trial. Journal of the International Society of Sports Nutrition, 11(1), 1-10.
Bell, P. G., Walshe, I. H., Davison, G. W., Stevenson, E., & Howatson, G. (2014). Montmorency cherries reduce the oxidative stress and inflammatory responses to repeated days high-intensity stochastic cycling. Nutrients, 6(2), 829-843.
Disclaimer: Remember to always consult with your healthcare provider before starting any new supplement regimen. The information presented in this post is not intended to diagnose, treat, cure or prevent any disease.