When it comes to sports nutrition we talk a lot about the macro side of things — specifically carbs and protein. These are essential for performance and in life and sport they’re your main sources of energy.

However, the full picture of performance and health also requires micros, or Micronutrients. These important compounds, minerals and vitamins are essential for the body's health, performance, and optimal function. They boost brain function, support metabolism, affect how we release energy, control our hearts, build bone density, control nerve function, ATP synthesis, reduce inflammation and keep our immune systems healthy.

Supplementation for Athletes

As an athlete, supplements can do more than keep you healthy and boost performance. Training wears on the body. Supplementation beyond what you get from food can ensure your body can handle the pressures of training and is ready to perform optimally.

The one way to get it all is with the Klean Athlete Sport Pack. It’s an all-in-one multivitamin/mineral, omega-3 supplement regimen. It takes the effort out of supplementation and makes it simple to stay on top of your nutrient needs. Best yet, everything in the pack is NSF certified.

Here’s a breakdown of our favorite supplements to boost your body, brain and recovery

Key Supplements

Magnesium: Magnesium is crucial in numerous bodily functions, but surprisingly, nearly half of the population in the USA is deficient in magnesium due to magnesium being lacking in the standard diet.

If the race is over a day (100+ miles): Anything goes..and she means ANYTHING.

As you can see, it’s more or less a simple plan that gives her fluid, electrolytes, and carbs with a variety of options. She mostly sticks to “real food” options and always gives herself the freedom to eat what feels good.

Plus, if you were running for more than a day, I don’t think you’d be too picky either.

Athletes require 20-25% more due to increased magnesium loss through sweat and intense exercise, stimulating the sympathetic nervous system and recovery needs, which deplete magnesium levels further.

Creatine: It’s the most studied and proven supplement out there. Creatine is not just for the big-lifters. Creatine is a vital energy carrier, it ensures ATP availability during high-intensity bouts of exercise. 3-5g of creatine daily can absolutely change how you build muscle and recover.

Between workouts and on rest days, creatine also helps muscles synthesize new protein, supporting those gains in muscle strength, power, and size.

Vitamin D: A major source is the sun, so you may only need to supplement Vitamin D in the winter. Vitamin D makes you better at absorbing calcium (which helps maintain bone health) and it’s crucial for your immune system.

Omega 3s: Omega-3 fatty acids are essential nutrients that counteract inflammation, support immune function, aid in cognitive health (your brain!), and so much more. Often, this is missed because of the lack of fish consumed in the standard diet.