VITAMIN D
Some very smart people describe as the “#1 Athlete’s Supplement” for its ability to serve as a building block for sex hormones like testosterone, human growth hormone, and estrogen. Additionally, Vitamin D promotes calcium absorption and helps the mineralization of bone. Your bones pulling on muscles makes those muscles stronger, and if you want to grow bigger muscles, then you need to have stronger bones; so, it’s a reciprocal relationship. Vitamin D is also shown to improve mood, so it’s frequently recommended to up your supplementation of it in the winter months when we’re less exposed to natural sunlight…. Oh, by the way, Vitamin D is naturally produced in our bodies when we’re exposed to sunlight. Hopefully you already knew that.
I’ve read articles touting a Vitamin D deficiency as a reason for restless nights, but that doesn’t mean you want to take your Vitamin D at night. It just means that if you’re deficient, that you may have issues getting a restful night of sleep. Overall, you’re better off taking your Vitamin D in the morning as it temporarily pauses the production of melatonin, which is your sleep hormone.
Bonus: The fish oil we provide at Derby City has Vitamin D included. Pick some up!
Athlete’s Dose: 1000 IU / 25lbs of body weight, in the morning
MAGNESIUM
Magnesium is used in ATP production, which is the source of energy for every cell in your body. If you belong to Derby City and want to get stronger, workout harder, and look sexier as a result, then you should be supplementing with Magnesium. As you place more demands on your muscles, they look for more and more ATP to consume, and for you to continue making improvements, you need to continue supplying ample ATP to the body. You can do so by making sure you’re not deficient in Magnesium.
Also, Magnesium regulates heart rhythm, allows muscles to contract and relax properly, and reduces blood pressure. Now, here’s the downside to Magnesium… it relaxes the muscles of your intestines while attracting water to the area to soften your stool, so if you’re ever taken a super-high dose of Magnesium, you know the risk of “Sudden Shits”. But, since it’s so useful for helping muscle relaxation, while reducing headaches, cramps, tightness and stress, we’ll let it get away with that.
Athlete’s Dose: 500-800mg daily, typically before bed
VITAMIN C
I recently came onto Vitamin C as a recovery tool, and I’m not sure how it missed it. C aids the growth and repair of tissues while reducing cortisol. Cortisol has many positive benefits, but left too high for too long, it can result in catabolism of muscles and tissues in our body. Vitamin C can help lower cortisol levels after a workout so that your muscles can grow. Remember, your muscles aren’t built during a workout, but after when your body is recovering. Like Magnesium, Vitamin C aids the production of ATP, and it also aids in the removal of lactic acid and reduces oxidative stress (damage created by strenuous exercise), which is thought to underlie fatigue.
One word of advice… take your Vitamin C with a meal that has carbs to increase its absorption. Vitamin C can cause cramping and bloating if taken in too high of doses on its own.
Athlete’s Dose: 4-8 grams daily, especially after your workout
Note: See your doctor to get tested for deficiencies and an individualized dosage prescription.