Back when I first started my website, I had a blog post that recommended some great supplements that would help all referees increase performance and recovery. Fast forward 4 years and I have some new recommendations that you can add into your current routine!
Running Performance Pre-Workout - Cardio Igniter by Top Secret Nutrition - I first tried this product back in 2012/2013. I then had trouble finding it, as I heard the company was having manufacturing issues. After not being able to find it for a number of years, I magically found it. Best place to find this product is Hi-Tech Pharmaceuticals, www.hitechpharma.com.
I currently have been talking this product over the last 6 weeks and it has now become my go to pre-run supplement. I have noticed extra energy that doesn’t fade during my run/matches and it also doesn’t feel like my heart is racing either, it is a smooth clean energy. I have also noticed an increase in endurance, lower perceived exertion, a longer time before fatigue or exhaustion occurs, better anaerobic capacity and feeling fresher, and fast energy replenishment in-between high speed running/sprint reps. The main key ingredients are
-Beta-alanine - clinically researched ingredient that is great for hydrogen ion buffering - which helps delay the onset of muscle fatigue.
-Choline Bitartrate -helps with cognitive focus, mood, and muscle control.
-L-Carnitine L-Tartrate -helps transport long-chain fatty acids into the cell mitochondria so they can be oxidized (burned) for ATP energy production, also aid in reducing muscle soreness post workout.
-L-Tyrosine -for focus and mood elevation.
-Caffeine Anhydrous -150mg per scoop, also great for sparring muscle glycogen, when needed later in the match for those high intensity runs!
-Beet Root Extract -good for blood flow and increased vasodilation.
Post Workout Recovery - Re-Con by Musclepharm - This is another product I tried years ago. Since Musclepharm’s ownership has changed, they have discontinued this item in their current product line. However, you can still find this product through re-sellers on Amazon or eBay. I recommend checking out Ebay as it seems to be the most consistent to find it.
Now to the good part - I purchased this product about 6 weeks and since I have been taking it again, I have had reduced soreness after weight training and running workouts. I feel fresher the next day and I definitely have come back stronger in the workout. Main key ingredients for this product are
-Dextrose -for muscle glycogen replenishment)
-GroPlex which is a combination of partially Hydrolyzed Whey Protein Powder, Micellar Casein Protein, Lecithin, and Whey Protein Concentrate to help with muscle recovery
-Carb10 - Pea Starch -helps with glycogen replenishment carbohydrate with the Dextrose)
-Creatine Monohydrate 5g - saturates the muscle fibers post workout, to replenish creatine stores that were depleted during workout - also side note, best time to take creatine is post workout.
-L-Leucine 3g - acts as a primary trigger that activates the mTOR pathway, signaling the body to build and repair skeletal muscle tissue; It also helps reduce muscle breakdown and supports recovery after resistance or high-intensity exercise.
-L-Glutamine 3g - helps muscle recovery by reducing delayed-onset muscle soreness (DOMS) and accelerating strength restoration after intense or eccentric exercise.
VitaCherry Sport - a concentrated whole-fruit extract derived from U.S.-grown Montmorency tart cherries designed to support athletic recovery and performance by reducing muscle soreness after a hard training.
N-Acetyl-L-Cysteine (NAC) acts as a precursor to glutathione, the body’s top antioxidant — to combat exercise-induced oxidative stress, buffer fatigue, and support recovery.
Amino Acid Supplement for Protein Synthesis to aid in recovery - HumaPro by ALRI Nutrition - another great product with a twist, this isn’t your normal amino acid supplement, but its also not your traditional protein supplement either. The following is taken from the Hi-Tech Pharmaceuticals website
“HumaPro® is formulated differently. Rather than relying on traditional protein sources, HumaPro® delivers a scientifically structured blend of essential amino acids in ratios designed specifically for human protein utilization. The goal is simple: support efficient protein use in the body with minimal excess.
Unlike standard protein powders that may digest and release amino acids at varying times, HumaPro® is designed with a targeted delivery approach so essential amino acids are available when muscle tissue needs them most. This synchronized amino delivery is part of what makes HumaPro® distinct in the protein category.
Years of research have gone into refining the amino ratios and delivery design behind HumaPro®. While other products may attempt to imitate the concept, not all protein formulas are created equally. If protein efficiency and smart amino delivery matter to you, choose the original.
One gram of protein = 4 calories.
One gram of HumaPro® = 0.004 calories
One serving of HumaPro® = 0.02 calories
A Net Nitrogen Utilization study has determined the percentage of Anabolized Amino Acids (UAA), also known as Net Nitrogen Utilization (NNU) and of Catabolized Amino Acids (UCA) in HumaPro® provides a 99:1 NNU:UCA ratio so caloric value, based upon a clinical study, is believed to be 0.004 calories per gram, thus 0.02 calories per 5 gm serving.
The prescribing conversion ratio for HumaPro® to averaged whole food proteins (WFP…like meat, fish, poultry, whey and soy proteins etc.) is:
1g HumaPro® = 5g WFP
A 5g HumaPro® serving (1 scoop/5 tabs) therefore = Whole Protein Equivalent of 25g averaged, at less than 1 calorie (0.02 to be exact)!
Why? Because HumaPro® is nearly fully utilized as protein should be (as the source for a positive nitrogen balance resulting in greater protein synthesis rather than as raw materials the body makes into glucose). It quickly reaches lean tissue to be used at the cellular level, without interruption for digestive processes.
How? Say you are currently having 4 scoops of a whey protein supplement per day and each scoop has 25g of whey protein in it. That would be 100g of whey protein or 400-600 calories (depending on brand, flavor, etc.). To match this you would need just 4 scoops of HumaPro® (the equivalent of 100g whole protein). At just 0.02 calories per serving, the 4 scoops of HumaPro® would yield less than ONE calorie.
That is a difference of up to approximately 599 calories. Putting yourself in a 599 calorie deficit, all the while getting all the valuable muscle building nutrition you need that sets you up for losing body fat!”
My experience with this product has been great - I also like that this product also has other ingredients that help with nutrient partitioning which helps with absorption of other nutrients. Any time I have taken this product, I have always been much leaning, less sore after workouts, and able to maintain a proper healthy diet without the cravings of sugary/salty foods. I high recommend this product to all athletes.
Creatine Monohydrate Gummies for Women by Ardoracon - If you are someone who struggles with taking creating consistently or just doesn’t like the chalkiness of creatine monohydrate, these are definitely for you. What I love about these gummies especially for women is that they also contain Bovine Collagen, Iron, Calcium, and Vitamin D3 a must for any female athlete. Each serving consists of 5 grams and each container has 30 serving. You can get these through Amazon.
Creatine has been around a long time but its also been misunderstood - however, it has had more than 2,000 clinical studies and each come back with the same findings. Here are some of the benefits of creatine supplementation and findings of those studies.
Increases phosphocreatine stores in muscles, improving performance in short-duration, high-intensity exercises like weightlifting and sprinting.
Supports greater training capacity and volume over time, leading to increases in lean tissue mass and strength.
Faster Recovery: Helps reduce muscle cell damage, inflammation, and post-workout soreness.
Taking standard doses do not cause kidney damage in healthy individuals, dehydration, hair loss, or muscle cramps.
All of these products can help any referee looking to increase performance or aid in recovery to come back stronger for their next workout. I would recommend giving them a try and see if they work for you by adding to your daily routine.