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6 Performance Supplements
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10 Performance supplements are products designed to help athletes and fitness enthusiasts achieve better results in training, competition,
11 and everyday activities. They come in various forms—powders,
12 capsules, drinks, and bars—and contain ingredients that support energy production, muscle function, recovery, or overall health.
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22 What Are Performance Supplements?
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27 Definition: Nutritional products formulated to enhance
28 physical performance.
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31 Common Forms: Protein powders, pre‑workout blends, recovery shakes,
32 electrolyte drinks, and meal replacement bars.
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36 Typical Ingredients:
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39 - Macronutrients: Proteins, carbohydrates, healthy fats.
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42 - Micronutrients: Vitamins (B‑complex, vitamin D), minerals
43 (magnesium, zinc).
44 - Functional Additives: Creatine, caffeine, beta‑alanine, branched‑chain amino acids (BCAAs).
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54 Types of Performance Supplements
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58 Category Typical Use Key Ingredients
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61 Protein Muscle repair & growth Whey, casein, soy, pea protein
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64 Carbohydrate Energy for endurance Maltodextrin, glucose, oats
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67 Creatine Strength & power Creatine monohydrate
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70 BCAAs Reduce muscle breakdown Leucine, isoleucine, valine
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74 Pre‑Workout Stamina boost Caffeine, beta‑alanine, citrulline
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77 Recovery Drinks Hydration & nutrient replenishment Electrolytes, vitamins
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85 4. How to Optimize Your Protein Intake
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89 Goal Suggested Daily Protein (g) Example Meal Distribution
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92 General Fitness 1.0–1.2 × Body weight in kg Breakfast: 20 g, Lunch: 30 g, Dinner:
93 40 g
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96 Muscle Building / Strength 1.6–2.2 × Body weight in kg Breakfast:
97 25 g, Snack: 15 g, Lunch: 35 g, Snack: 20 g, Dinner: 45 g
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100 Weight Loss / Satiety 1.5–2.0 × Body weight in kg
101 (higher for leaner individuals) Same distribution as muscle building, focus on protein-dense foods
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104 > These values are derived from the International Society of Sports Nutrition position stand and the American College of Sports Medicine guidelines.
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114 3. How Much Protein Is "Enough" for Muscle Growth?
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119 3.1 The Recommended Range
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124 1.6–2.2 g protein per kg body weight per day is widely
125 accepted as optimal for resistance‑trained adults aiming to maximize muscle hypertrophy.
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130 > Source: Phillips SM et al., 2017 – "The Role of Protein in Exercise and Athletic Performance."
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133 3.2 Why 1.6–2.2 g?
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137 Factor Reason
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140 Protein Synthesis Threshold Each training session requires ~0.25–0.30 g/kg protein to fully stimulate muscle protein synthesis.
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144 Avoiding Over‑ or Under‑Protein <1.6 g may lead to insufficient stimulation; >2.5 g yields diminishing returns and
145 unnecessary caloric load.
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148 Body Composition Goals Supports lean mass accrual while minimizing
149 excess fat gain.
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153 3.3 Practical Example
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160 Goal: 70 kg male, wants 0.8–1.0 lb lean body mass per month.
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164 Protein Intake: 1.5 g/kg → 105 g/day (≈420 kcal from protein).
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168 Meal Distribution: 4–5 meals each ~25–30 g protein, with carbs + fats balanced to meet total calorie target (~2500 kcal).
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177 4. Caloric Requirements for Muscle Gain
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181 4.1 Baseline Energy Needs
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184 Use the Harris‑Benedict or Mifflin‑St Jeor equations to estimate resting metabolic rate (RMR),
185 then multiply by an activity factor.
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190 Factor Description Multiplier
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