Sports Performance and Optimization


A holistic and natural approach may not have been something considered with sports performance and optimization. A holistic strategy that combines targeted supplements with a wholesome diet can make a significant difference. Here, we explore the benefits of key supplements and provide insights into incorporating nutrient-rich whole foods into your routine.

Supplements and Dietary Additions for Sports Performance and Recovery

Protein Supplements:

  • Supplement: Whey protein, pea protein, hemp protein.
  • Whole Food Sources: Lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein sources like tofu and tempeh.
  • When to Use: eat protein 1 hour before, or up to 1 hour after a workout for optimal recovery process. 

Branched-Chain Amino Acids (BCAAs):

  • Supplement: BCAA supplements.
  • Whole Food Sources: Meat, dairy products, eggs, and plant-based sources like soy and quinoa.
  • When to Use: use BCAA's 1 hour before, or up to 1 hour after a workout for optimal recovery process. 


  • Supplement: Creatine monohydrate.
  • Whole Food Sources: Red meat and fish are natural sources of creatine.
  • When to Use: use creatine 1 hour before, or up to 1 hour after a workout for optimal recovery process. 

Omega-3 Fatty Acids:

  • Supplement: Omega-3 supplements.
  • Whole Food Sources: Fatty fish (salmon, mackerel), chia seeds, flaxseeds, walnuts.
  • When to Use: consume omega 3 fatty acids as a regular part of your diet for reduced inflammatory markers overall. 

Vitamin D:

  • Supplement: Vitamin D supplements.
  • Whole Food Sources: Fatty fish, fortified dairy and plant-based milk, egg yolks.
  • When to Use: consume vitamin D or a supplement as a regular part of your diet for replete levels and adequate hormones. 


  • Supplement: Magnesium supplements.
  • Whole Food Sources: Nuts, seeds, whole grains, leafy green vegetables.
  • When to Use: consume magnesium following your workout for muscle relaxation and recovery. 


  • Supplement: Caffeine supplements or natural sources like coffee and tea.
  • Whole Food Sources: Coffee, tea, dark chocolate.
  • When to Use: consume caffeine 5 to 45 minutes before your workout for increased endurance and exercise output. 


  • Supplement: Curcumin supplements.
  • Whole Food Sources: Turmeric can be added to curries and other dishes.
  • When to Use: consume turmeric regularly to keep inflammation down or following strenuous exercise for improved recovery. 


  • Supplement: Phosphatidylserine supplements.
  • Whole Food Sources: Found in small amounts in various foods, but typically taken as a supplement.
  • When to Use: consume after exercise by a few hours to reduce increased cortisol observed with strenuous exercise. 

The Whole Picture

While supplements can provide targeted support, they should be part of a broader strategy that includes a well-balanced diet, proper hydration, and adequate rest. Individual needs vary, so it's advisable to consult with a healthcare professional or a nutritionist to tailor recommendations to specific requirements.

Remember, the body's ability to heal itself is influenced by the overall lifestyle. By combining the right supplements with nutrient-dense whole foods, individuals can enhance their athletic performance and promote faster recovery, aligning with the philosophy of natural healing.

As always, it's essential to approach health and wellness with an individualized perspective, considering the uniqueness of each person's body and circumstances.