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379
380 Performance Supplements
381
382
383
384 Performance supplements are products designed to help athletes and fitness enthusiasts achieve better results in training, competition,
385 and everyday activities. They come in various forms—powders,
386 capsules, drinks, and bars—and contain ingredients that support energy production, muscle function, recovery, or overall health.
387
388
389
390
391 ---
392
393
394
395
396 What Are Performance Supplements?
397
398
399
400
401 Definition: Nutritional products formulated to enhance
402 physical performance.
403
404
405 Common Forms: Protein powders, pre‑workout blends, recovery shakes,
406 electrolyte drinks, and meal replacement bars.
407
408
409
410 Typical Ingredients:
411
412
413 - Macronutrients: Proteins, carbohydrates, healthy fats.
414
415
416 - Micronutrients: Vitamins (B‑complex, vitamin D), minerals
417 (magnesium, zinc).
418 - Functional Additives: Creatine, caffeine, beta‑alanine, branched‑chain amino acids (BCAAs).
419
420
421
422
423 ---
424
425
426
427
428 Types of Performance Supplements
429
430
431
432 Category Typical Use Key Ingredients
433
434
435 Protein Muscle repair & growth Whey, casein, soy, pea protein
436
437
438 Carbohydrate Energy for endurance Maltodextrin, glucose, oats
439
440
441 Creatine Strength & power Creatine monohydrate
442
443
444 BCAAs Reduce muscle breakdown Leucine, isoleucine, valine
445
446
447
448 Pre‑Workout Stamina boost Caffeine, beta‑alanine, citrulline
449
450
451 Recovery Drinks Hydration & nutrient replenishment Electrolytes, vitamins
452
453
454 ---
455
456
457
458
459 4. How to Optimize Your Protein Intake
460
461
462
463 Goal Suggested Daily Protein (g) Example Meal Distribution
464
465
466 General Fitness 1.0–1.2 × Body weight in kg Breakfast: 20 g, Lunch: 30 g, Dinner:
467 40 g
468
469
470 Muscle Building / Strength 1.6–2.2 × Body weight in kg Breakfast:
471 25 g, Snack: 15 g, Lunch: 35 g, Snack: 20 g, Dinner: 45 g
472
473
474 Weight Loss / Satiety 1.5–2.0 × Body weight in kg
475 (higher for leaner individuals) Same distribution as muscle building, focus on protein-dense foods
476
477
478 > These values are derived from the International Society of Sports Nutrition position stand and the American College of Sports Medicine guidelines.
479
480
481
482
483 ---
484
485
486
487
488 3. How Much Protein Is "Enough" for Muscle Growth?
489
490
491
492
493 3.1 The Recommended Range
494
495
496
497
498 1.6–2.2 g protein per kg body weight per day is widely
499 accepted as optimal for resistance‑trained adults aiming to maximize muscle hypertrophy.
500
501
502
503
504 > Source: Phillips SM et al., 2017 – "The Role of Protein in Exercise and Athletic Performance."
505
506
507 3.2 Why 1.6–2.2 g?
508
509
510
511 Factor Reason
512
513
514 Protein Synthesis Threshold Each training session requires ~0.25–0.30 g/kg protein to fully stimulate muscle protein synthesis.
515
516
517
518 Avoiding Over‑ or Under‑Protein <1.6 g may lead to insufficient stimulation; >2.5 g yields diminishing returns and
519 unnecessary caloric load.
520
521
522 Body Composition Goals Supports lean mass accrual while minimizing
523 excess fat gain.
524
525
526
527 3.3 Practical Example
528
529
530
531
532
533
534 Goal: 70 kg male, wants 0.8–1.0 lb lean body mass per month.
535
536
537
538 Protein Intake: 1.5 g/kg → 105 g/day (≈420 kcal from protein).
539
540
541
542 Meal Distribution: 4–5 meals each ~25–30 g protein, with carbs + fats balanced to meet total calorie target (~2500 kcal).
543
544
545
546
547
548
549
550
551 4. Caloric Requirements for Muscle Gain
552
553
554
555 4.1 Baseline Energy Needs
556
557
558 Use the Harris‑Benedict or Mifflin‑St Jeor equations to estimate resting metabolic rate (RMR),
559 then multiply by an activity factor.
560
561
562
563
564 Factor Description Multiplier
565
566
567 Sedentary Little or no exercise 1.2
568
569
570 Lightly active Light exercise/sports 1–3 days/week
571 1.375
572
573
574 Moderately active Moderate exercise 3–5 days/week 1.55
575
576
577 Very active Hard exercise 6–7 days/week 1.725
578
579
580 Super active Very hard training + physical job 1.9
581
582
583 Total Daily Energy Expenditure (TDEE) = RMR × Activity Factor
584
585
586
587 Add a surplus of 250–500 kcal/day to promote weight gain.
588
589
590
591 ---
592
593
594
595
596 3. Macronutrient Targets
597
598
599
600 Nutrient Caloric % Calories Grams per day
601
602
603 Protein 20–25 % 0.9–1.2 g/kg → 72–96 g 288–384 kcal
604
605
606 Fat 30–35 % 0.8–1.0 g/kg → 64–80 g 576–720 kcal
607
608
609 Carbohydrate 45–55 % 2–3 g/kg → 160–240 g 640–960 kcal
610
611
612
613
614
615
616 Protein: ~1 g per kg body weight to support muscle protein synthesis.
617
618
619
620 Fat: Provides essential fatty acids and energy;
621 choose healthy oils, nuts, seeds, fish.
622
623
624 Carbohydrate: Sufficient for glycogen refilling; prioritize complex
625 carbs (whole grains, legumes) and avoid excess refined sugars.
626
627
628
629
630
631 3. Micronutrients & Supplements
632
633
634
635 Nutrient Role Sources / Supplements
636
637
638 Vitamin D Bone health, immune support Sunlight, fortified foods, 1000–2000 IU daily (if deficient)
639
640
641 Calcium Muscle contraction, bone strength Dairy, leafy greens, fortified plant milks
642
643
644 Magnesium Neuromuscular conduction, recovery Nuts, seeds,
645 dark chocolate, magnesium glycinate if low
646
647
648 B‑vitamins (esp. B12) Energy metabolism Meat, eggs, fortified cereals; 1000 µg
649 B12 sublingually if vegan
650
651
652 Omega‑3 fatty acids Anti‑inflammatory, joint health EPA/DHA supplements or high‑EPA algae oil
653
654
655
656 Vitamin D3 Bone health, immune support Sun exposure + 2000–4000 IU/day (or as directed)
657
658
659 ---
660
661
662
663
664 4. Practical Training & Recovery Schedule
665
666
667
668 Sample Weekly Plan
