What Does Every Athlete Need for Peak Performance?

As the Summer Olympic season kicks off, athletes worldwide are in the spotlight, showcasing their peak performance. Whether you’re a professional competing on the global stage or an enthusiast striving for your personal best, the right nutrients are crucial for optimizing your training and recovery. Here’s a comprehensive guide on what athletes and weekend warriors need to maintain top performance.

Paying attention to what you put into your body is vital, whether you’re just starting to work out, love exercising, or are an Olympic athlete. Consuming high-quality essential nutrients is imperative. Why, you ask? Just as you wouldn’t put unleaded gasoline in a sports car that requires premium fuel, you shouldn’t feed your body inferior products and foods.

When you work out, you exert more energy, so you need to prepare for different stages to achieve your best. Let’s explore how you can prepare for a productive workout.

Workout Essentials

If you are runner, sprinter or exert a lot of energy, you may want to consider some pre-workout nutrients, healthy proteins and carbs.  You want something that will support your cardiovascular system and support your body while you are burning calories.

Pre-Workout Enhancers

Before you hit the gym or field, you need the right fuel to perform your best. Here are some of my favorite products for the pre-workout stage.

CardioBeets

CardioBeets is one of my favorite pre-workout drinks. It doesn’t taste like beets! This superfood is perfect for athletes. It contains beets and VitaKelp™, which provide essential minerals like iodine to support a healthy metabolism. Olive leaf and tart cherry help combat free radicals, promoting a healthy heart and metabolism. African Mango improves blood flow, oxygen, and nitric oxide production. Research shows that beets and African Mango convert into nitric oxide, widening blood vessels and enhancing blood flow. This increased blood flow delivers more oxygen and nutrients to muscles, boosting health, physical activity, and performance. I drink it 30 minutes before all my training runs and half-marathons. When I run out, I notice the difference.

VitalSTART

A new product to me is VitalSTART.  Like CardioBeets, it contains beets but with a raspberry flavor. It may support muscle recovery, cognitive function, and overall health. What sets this product apart is its rich array of nutrients, including astaxanthin, AstraGen, and ViNitrox. Astaxanthin helps reduce inflammation, improve cognitive health, and support heart health by lowering blood pressure. AstraGen, a blend of micronized astragalus root, ginger rhizome powder, and cinnamon cortex powder, regulates gastrointestinal mobility and promotes healthy blood circulation. ViNitrox, with apple and grape polyphenols, boosts nitric oxide levels, improves muscle performance, and relieves fatigue. Like CardioBeets, you should take it 30 minutes before a workout.

Cardio STX

Another great drink to have before or during your workout is Cardio STX.   With its mango passion fruit flavor, it features Panax Ginseng  to support cardiovascular health, boost immunity, and improve exercise performance. It also contains B-vitamins, minerals, amino acids, and botanicals for a healthy energy boost.

AminoCharge

If you like a pre-workout shake to enhance muscle growth and performance, AminoCharge is perfect for you. It contains 30 grams of organic whey protein and 6.5 grams of BCAAs (branched-chain amino acids), making it ideal for bodybuilders. For easier digestion, it includes BioMate, an amino acid enzyme complex. Its vanilla flavor easily mixes with other products like CardioBeets. AminoCharge should be consumed 30 minutes before or after a workout and can be used as fuel or a snack.

Hydration

Staying properly hydrated before your workout is essential. Electrolyte-rich drinks or supplements help maintain fluid balance and support muscle function, reducing cramps and fatigue. I have several go-to products I love for hydration.

Rebound FX

Rebound Fx was developed for Theo Ratliff a NBA Basketball player.  He played for many teams including the Los Angeles Lakers.  Approved by the International Olympic Committee, it’s also a favorite among Olympic athletes like DeLisha Milton-Jones, a two-time Olympic gold medalist in women’s basketball.

Dr. Joel Wallach says. “Exercise without supplementation is like committing suicide.” When you sweat, you lose essential nutrients. Rebound FX, with 128 nutrients and electrolytes, helps restore your body. Like Theo Ratliff, who used it during and after games, I drink it during and after my half-marathons. I use it daily on running days and recommend it for anyone who sweats. Rebound FX comes in canisters, cans, and stick packs for convenience, with a mild orange flavor.

ElectroFuel

Another good electrolyte product is  ElectroFuel.. It contains fewer nutrients but offers a change from the light orange flavor with its mild raspberry taste. Available only in stick packs, ElectroFuel is a great option for rehydration.

A.C.T.

A. C. T. is an excellent choice for boosting your workout and staying hydrated throughout a busy day. It features Advanced Cellular Technology for extended energy, along with vitamins, minerals, amino acids, electrolytes, and 120 mg of natural caffeine from green tea and guarana. With beet, orange, and pineapple powders, it offers a great taste and includes Panax Ginseng for added energy, alertness, and memory support. Made with natural ingredients and no added sugar, A.C.T. comes in canisters and on-the-go packets.

Adaptogens

Adaptogens help your body adapt to physical and biological stress. Incorporating adaptogens like ginseng or ashwagandha can manage stress and boost endurance, helping you push through intense training. Here are some tasty ways to include adaptogens in your routine.

Panax Ginseng

I already mentioned that Panax Ginseng is in A. C. T. and Cardio STX. It is also in the Rebound FX cans and Smart Sticks that another great hydration drink for mental focus.

Ashwagandha

Ashwagandha is a key ingredient in Recharge Recovery, which supports muscle recovery, mental focus, and healthy energy. This product blends ayurvedic antioxidants, adaptogens, and nootropic compounds. Ashwagandha may enhance muscle strength and physical performance, reduce stress and inflammation, and improve attention, memory, and sleep.

Bacopa Monieri

Another great adaptogen, Bacopa Monieri, is included in Recharge Recovery. It may reduce inflammation and enhance memory and attention. Bacopa Monnieri is also found in SMART STX, a hydration drink that supports memory and concentration, and RenuIQ, isa brain-boosting product that improves cognition that I love.

Holy Basil

Holy Basil, an adaptogen known for easing inflammation and  joint pain, is another ingredient in Recharge Recovery. It’s also found in Beyond Tangy Tangerine 1.0, Beyond Tangy Tangerine 2.0, Beyond Tangerine Tablets 2.0, and several Good Herbs products like Adrenal Response, Circulatory Support, and Antioxidant Response. These products help with stress, cardiovascular issues, and inflammation, benefiting athletes as well.

Elderberry

Elderberry, an adaptogen, may enhance exercise performance by protecting cells from damage due to physical stress. It can reduce recovery time, alleviate muscle aches and inflammation, decrease fatigue, and improve circulatory functions, and supporting heart health. Elderberry is included in Recharge Recovery, Saxi (an antioxidant superfruit hydration drink), CoreAO (another antioxidant hydration drink), and Life Force Body Balance (a whole foods nutritional drink). It’s also found in Jule of the Orient, which supports immune system function, energy levels, and overall health.

Post-Workout Recovery

After exercise, your muscles need protein to repair and grow. Post-workout protein shakes or supplements can aid in muscle recovery and reduce soreness. Look for products with a good balance of whey or plant-based proteins and amino acids.

Protein Shakes

Amino Charge

I previously mentioned Amino Charge as a great pre- or post-workout shake and snack. It provides 30 grams of protein and is not a meal replacement

FitShake

Another excellent post-workout shake is FitShake, which I personally love for its banana nut bread flavor. It can be used as a meal replacement or a muscle-building protein supplement, providing 20 grams of protein. Its protein blend includes clean whey concentrate for muscle growth, organic flaxseed for heart health, and hydrolyzed beef protein for  collagen, supporting connective tissues and muscle strength.

FitShake is easy to digest thanks to its proprietary blend of digestive aids, including enzymes and probiotics. It also contains vitamin D and potassium, which support organ, muscle, and nerve function, and may help with  cramps and spasms.

Plant Based Shake

If you’re looking for a plant-based protein shake, Sta-Natural® Plant-Based Protein Shake is a great choice. This delicious shake offers 20 grams of protein and a complete amino acid profile to support muscle growth, recovery, and weight loss. Ideal for vegans, athletes, or anyone wanting more plant-based nutrition. It includes a proprietary Super Fruit Antioxidant Blend and has a great vanilla flavor. I can be a meal replacement or a snack.

Replenishment of Lost Nutrients

Sweating during workouts depletes vital nutrients. Replenishing these is essential. Consider supplements that restore electrolytes and minerals lost through sweat, like sodium, potassium, and magnesium.

Rebound FX

I’ve mentioned Rebound FX before. It’s designed to replenish what you sweat out and can be taken during and after workouts. I use it during my half-marathons and after my training runs.

Anti-Inflammatories

To aid recovery and reduce inflammation, use products with anti-inflammatory properties, such as turmeric or omega-3 fatty acids. These can help alleviate soreness and support joint health. I have a range of anti-inflammatory products, including those mentioned earlier. The best choice depends on your specific condition. Below are additional options.

Turmeric

Turmeric is well-known for its benefits in reducing inflammation and muscle soreness. In my toolbox, I have various turmeric products for cardiovascular, bone, and joint health. Purmeric™ is an advanced antioxidant supplement providing 95% curcuminoids from certified organic turmeric root to support overall health. For more details, refer to the downloadable document.

ProCardio FX™ is a soft-gel supplement with a diverse blend of cardiovascular-supporting nutrients. It promotes healthy blood vessels, optimal blood flow, circulation, and energy production. Its antioxidant properties come from selenium, turmeric, and  resveratrol, which help protect cells from free radical damage. The formula also includes Omega-3 fatty acids, shown to prevent blood clots and heart issues like arrhythmia. Quercetin supports immune function and heart health, while  CoQ10 helps reduce blood pressure, inflammation, and prevent recurring heart attacks.

ProJoint FX™ is formulated to support overall joint health with synergistic nutrients targeting all aspects of joint care. It includes vitamins, minerals, and antioxidant-rich botanicals like turmeric. Key ingredients are Glucosamine HCl, MSM, Chicken Collagen Type II, Turmacin®, Olive Leaf Extract, and Youngevity Trace & Ultra Trace Minerals. For more details, refer to the downloadable document.

There are additional turmeric products available—feel free to contact me for more information.

Essential Fatty Acids

Many omega supplements are on the market. You don’t know how fresh they are. I offer a collection of omegas tested for freshness by IFOS. Omegas provide numerous benefits, including combating free radical damage, optimizing brain function, supporting cardiovascular health, aiding bone and joint health, and assisting with blood sugar and hormone support.

My toolbox offers the following EFAs (Essential Fatty Acids)

Ultimate EFA Plus contains six essential fatty acids (EFAs) in one supplement:

• Alpha Linolenic Acid (ALA): An omega-3 from plant foods that supports cardiovascular health and combats inflammation.
• Eicosapentaenoic Acid (EPA): An omega-3 that supports various physiological functions and may reduce inflammation.
• Docosahexaenoic Acid (DHA): An omega-3 from seafood, crucial for brain health, making up to 90% of brain omega-3s.
• Linoleic Acid (LA): An omega-6 that supports brain function and development.
• Gamma Linoleic Acid (GLA): An omega-6 that may help reduce high blood pressure and inflammation.
• Oleic Acid (OA): An omega-9 linked to a lower risk of coronary heart disease.

Projoba Omega combines essential fatty acids from fish oil into one potent supplement, providing Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). It supports cardiovascular health and other health conditions.

S.M.A.R.T. FX™ stands for Sustained Memory and Retrieval Time. It contains concentrated DHA, an omega-3 fatty acid that supports optimal neural function and cardiovascular health. This supplement is available in a smaller capsule for easier swallowing.

Ultimate Multi-EFA™ is a plant-derived EFA in a small, easy-to-swallow soft-gel. It supports optimal health for adults and children, with Evening Primrose Oil (seed) as its main ingredient.

As mentioned earlier, ProCardio FX™ contains omega-3s. There are various other EFA options available in different configurations. Contact me for more details.

Fun fact, Beyond Tangy Tangerine Tablet 2.0 has over 160,000 antioxidants. Check it out.

Essential Minerals and Nutrients

Athlete Basic Needs

Athletes need various essential minerals and nutrients:

• Magnesium is crucial for muscle function and recovery, reducing cramps and improving sleep quality, which enhances performance.
• Calcium supports bone health, muscle contraction, and nerve function. Adequate intake is vital for bone density and fracture prevention. The right balance with magnesium is important—I can help with that.
• Sodium and Potassium maintain fluid balance and muscle function. Electrolyte supplements can replenish these minerals lost during intense workouts, with potassium also helping prevent muscle cramps.
• Iron is vital for endurance athletes as it aids oxygen transport, boosting energy levels and performance.
• Zinc supports immune function and muscle repair, essential for recovery and preventing training disruptions.

You Need the Foundation

For whole body health, you need more than basic minerals. 90 for Life offers a complete solution tailored to your needs, including options for athletes. These “whole body, whole food” products provide essential cofactors for optimal bioavailability and have been tested by third-party universities, including a study from the University of Manitoba available on PubMed.gov. Healthy Body Start Pak is a top-selling option, with other variations available at different price points. I can help you choose between liquids, capsules, or tablets based on your preferences.

Health Body Start Pak 2.0 is a comprehensive “whole body, whole food” solution with 60 minerals, 16 vitamins, 12 amino acids, and 3 powerful EFA blends, offering 98% bioavailability. I recommend the Beyond Tangy Tangerine Powder, Liquid Osteo FX (also available in powder), and Ultimate EFAs. It has a peach-citrus flavor and, when mixed with Beyond Osteo FX, tastes like an “Orange Julius” without the sweetness. The idea of co-factors comes into play. With the right balance of Magnesium, Calcium, and Vitamin D combined enhances absorption. EFAs help transport nutrients and support hormone production. Each pak is designed for 100 lbs. body weight and this veresion includes probiotics.

For those with MTHFR, there’s the Healthy Body Start Pak 2.5 with a sweeter tropical flavor.

Healthy Body Start Pak 1.0 is similar to 2.0 but contains fewer nutrients and lacks probiotics.

What Athletes Need

Healthy Body Athletic Pak™ 2.0 builds on the Start Pak 2.0 and includes Beyond Tangy Tangerine, Beyond Osteo FX, Ultimate EFA Plus, Gluco-Gel Plus, and Rebound FX. There are also 1.0 and 2.5 versions tailored for athletes.

Though not included in the Athletic Pak, I recommend Ultimate Selenium for athletes to support heart health and nutrient absorption, as it helps replenish minerals lost through sweat. Athletes do exert a lot on their cardiovascular system.

I also encourage you to take the quiz to find the best pak for your specific health needs.

Summer Olympic season is exciting. Remember that whether you’re aiming for gold or just striving to improve, balancing pre and post-workout nutrition and replenishing lost nutrients are essential for peak performance and recovery. By focusing on the right combination of fuel, hydration, protein, and essential minerals, you can optimize your training, enhance recovery, and achieve your goals with confidence. Prioritize your nutrition and supplementation to support your body through the demands of intense physical activity.

Any Questions?

As a Certified Wholistic Health Coach, my approach extends beyond physical health to encompass the transformation of your mindset as well. I can offer a customized wholistic natural strategy to optimize your health including guiding you to a clean toxic-free diet and environment. You will be healthier, more productive. and enjoyable life. Contact me for coaching via email or schedule a complimentary consultation appointment today.