Performance & Recovery | Elite Nutrition Serv

Performance & Recovery Support

Many dietary supplements have been popularly marketed to improve sports performance; however, only a few key ingredients have strong evidence to support these claims.

The ingredients included in this protocol may be beneficial for improved exercise performance and body composition outcomes. For example, beta-alanine helps to buffer acid buildup, helping to prevent fatigue (1). Caffeine acts as a nervous system stimulant, reducing inhibition and ratings of perceived exertion (2). Creatine helps to provide additional short-duration energy reserves and muscle hydration (3). HMB may help to stimulate lipolysis, and in certain populations, may help to stimulate muscle protein synthesis (4). Finally, whey protein may help consumers with satiety, ensure adequate protein intake, and help preserve lean muscle mass under energy restriction (5).

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About the Protocol

Caffeine

Recommended Dose: 3-6mg/kg of body weight about 60 minutes before exercise (6-9)

Improves focus and energy
Increases circulating epinephrine (adrenaline), which can increase performance
Improve muscle performance
Increases body temperature and may help you burn more calories
May also spare muscle carb stores which can enhance endurance performance

Creatine Monohydrate

Recommended Dose for loading phase*: 0.3g/kg body weight OR about 5 grams 4x/day for 5-7 days

Maintenance Dose: 3-5 grams per day ongoing

Creatine is an amino acid found mostly in your muscles and in the brain. It’s naturally produced in the body from other amino acids.

It can also be found in meat, eggs, and fish.

Benefits:

Promotes physical endurance, power output, and increased work capacity of muscle
Enhances strength and promotes lean body mass
Supports cognitive function and a healthy body composition, especially in the aging population
Helps the cells of the body more efficiently create energy, thus benefiting exercise capacity
Promotes a reduction in the frequency of dehydration, muscle cramps, and injuries to the muscles, bones, ligaments, tendons, and nerves

Omega-3 Fatty Acids (EPA/DHA)

Recommended Dose: 3 g of EPA+DHA in 2:1 ratio for 8 weeks (10)

Omega-3 Fatty Acids Support:

A strong and healthy heart
Eye health
Immune health
Musculoskeletal health
Brain health

HMB (β-Hydroxy-β-methylbutyrate)

Recommended Dose: 3 g per day for 3-12 weeks (4)

HMB is a by product of leucine that supports lean muscle mass through two unique mechanisms: decreased muscle degradation and increased protein synthesis.

Supports healthy muscle mass and muscle function
Provides anabolic muscle-building support
Attenuates muscle protein breakdown and preserves lean muscle mass in both young and older adults

Whey Protein

Recommended Dose: 20-75g per day for 2 weeks-15 months (5)

Promote muscle growth
Reduce body fat

References

1.Ojeda, Á. H., Cerda, C. T., Salvatierra, M. F. P., Barahona-Fuentes, G., & Aguilera, C. J. (2020). Effects of Beta-Alanine Supplementation on Physical Performance in Aerobic-Anaerobic Transition Zones: A Systematic Review and Meta-Analysis. Nutrients, 12(9), 2490. https://doi.org/10.3390/nu12092490 2. Doherty, M., & Smith, P. M. (2005). Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis. Scandinavian Journal of Medicine & Science in Sports, 15(2), 69–78. https://doi.org/10.1111/j.1600-0838.2005.00445.x 3. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & 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, 18. https://doi.org/10.1186/s12970-017-0173-z 4. Kerksick, C. M., Wilborn, C. D., Roberts, M. D., Smith-Ryan, A., Kleiner, S. M., Jäger, R., Collins, R., Cooke, M., Davis, J. N., Galvan, E., Greenwood, M., Lowery, L. M., Wildman, R., Antonio, J., & Kreider, R. B. (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(1), 38. https://doi.org/10.1186/s12970-018-0242-y 5. Wirunsawanya, K., Upala, S., Jaruvongvanich, V., & Sanguankeo, A. (2018). Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis. Journal of the American College of Nutrition, 37(1), 60–70. https://doi.org/10.1080/07315724.2017.1344591 6. Ganio, M. S., Klau, J. F., Casa, D. J., Armstrong, L. E., & Maresh, C. M. (2009). Effect of caffeine on sport-specific endurance performance: a systematic review. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, 23(1), 315–324. https://doi.org/10.1519/JSC.0b013e31818b979a 7. Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4 8. Polito, Souza, D. B., Casonatto, J., & Farinatti, P. (2016). Acute effect of caffeine consumption on isotonic muscular strength and endurance: A systematic review and meta-analysis. Science & Sports, 31(3), 119–128. https://doi.org/10.1016/j.scispo.2016.01.006 9. Southward, K., Rutherfurd-Markwick, K. J., & Ali, A. (2018). The Effect of Acute Caffeine Ingestion on Endurance Performance: A Systematic Review and Meta-Analysis. Sports Medicine , 48(8), 1913–1928. https://doi.org/10.1007/s40279-018-0939-8 10. Ochi E, Tsuchiya Y. Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) in Muscle Damage and Function. Nutrients. 2018;10(5):552. Published 2018 Apr 29. doi:10.3390/nu10050552 11.