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28 Nov 2025

5 Essential Nutrients Your Body Need For Better Workouts

Navigating the world of sports nutrition may seem confusing and daunting, especially if you’re new to it, but fret not! We’ve listed 5 important nutrients necessary while working out and some of LAC’s popular supplements that can support your overall performance and smash your fitness goals!

1. https://www.nata.org/sites/default/files/2025-08/hydration-guidelines_handout.pdf

2. Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, Landis J, Lopez H, Antonio J. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007 Sep 26;4:8. doi: 10.1186/1550-2783-4-8. PMID: 17908291; PMCID: PMC2117006.

3. Gaine PC, Pikosky MA, Martin WF, Bolster DR, Maresh CM, Rodriguez NR. Level of dietary protein impacts whole body protein turnover in trained males at rest. Metabolism. 2006 Apr;55(4):501-7. doi: 10.1016/j.metabol.2005.10.012. PMID: 16546481.

4. Tarnopolsky M. Protein requirements for endurance athletes. Nutrition. 2004 Jul-Aug;20(7-8):662-8. doi: 10.1016/j.nut.2004.04.008. PMID: 15212749.

5. Lemon PW. Protein and amino acid needs of the strength athlete. Int J Sport Nutr. 1991 Jun;1(2):127-45. doi: 10.1123/ijsn.1.2.127. PMID: 1844991.

6. Kanter M. High-Quality Carbohydrates and Physical Performance: Expert Panel Report. Nutr Today. 2018 Jan;53(1):35-39. doi: 10.1097/NT.0000000000000238. Epub 2017 Oct 21. PMID: 29449746; PMCID: PMC5794245.

7. Kanter M. High-Quality Carbohydrates and Physical Performance: Expert Panel Report. Nutr Today. 2018 Jan;53(1):35-39. doi: 10.1097/NT.0000000000000238. Epub 2017 Oct 21. PMID: 29449746; PMCID: PMC5794245.

8. Amawi A, AlKasasbeh W, Jaradat M, Almasri A, Alobaidi S, Hammad AA, Bishtawi T, Fataftah B, Turk N, Saoud HA, Jarrar A, Ghazzawi H. Athletes' nutritional demands: a narrative review of nutritional requirements. Front Nutr. 2024 Jan 18;10:1331854. doi: 10.3389/fnut.2023.1331854. PMID: 38328685; PMCID: PMC10848936.

9. Pengelly M, Pumpa K, Pyne DB, Etxebarria N. Iron deficiency, supplementation, and sports performance in female athletes: A systematic review. J Sport Health Sci. 2024 Nov 12;14:101009. doi: 10.1016/j.jshs.2024.101009. Epub ahead of print. PMID: 39536912; PMCID: PMC11863318.

10. Skolmowska D, Głąbska D. Effectiveness of Dietary Intervention with Iron and Vitamin C Administered Separately in Improving Iron Status in Young Women. Int J Environ Res Public Health. 2022 Sep 20;19(19):11877. doi: 10.3390/ijerph191911877. PMID: 36231177; PMCID: PMC9564482.

11. Kapoor MP, Sugita M, Kawaguchi M, Timm D, Kawamura A, Abe A, Okubo T. Influence of iron supplementation on fatigue, mood states and sweating profiles of healthy non-anemic athletes during a training exercise: A double-blind, randomized, placebo-controlled, parallel-group study. Contemp Clin Trials Commun. 2023 Feb 3;32:101084. doi: 10.1016/j.conctc.2023.101084. PMID: 36817736; PMCID: PMC9932653.

12. Kaufman MW, Roche M, Fredericson M. The Impact of Supplements on Sports Performance for the Trained Athlete: A Critical Analysis. Curr Sports Med Rep. 2022 Jul 1;21(7):232-238. doi: 10.1249/JSR.0000000000000972. PMID: 35801724.

13. Culbertson JY, Kreider RB, Greenwood M, Cooke M. Effects of beta-alanine on muscle carnosine and exercise performance: a review of the current literature. Nutrients. 2010 Jan;2(1):75-98. doi: 10.3390/nu2010075. Epub 2010 Jan 25. PMID: 22253993; PMCID: PMC3257613.

14. Kim D, Kim J. Effects of β-hydroxy-β-methylbutyrate supplementation on recovery from exercise-induced muscle damage: a mini-review. Phys Act Nutr. 2022 Dec;26(4):41-45. doi: 10.20463/pan.2022.0023. Epub 2022 Dec 31. PMID: 36775650; PMCID: PMC9925108.

15. Fernández-Landa J, Todorovic N, Santibañez-Gutierrez A, Ostojic SM, Calleja-González J, Sekulic D, Mielgo-Ayuso J. Effects of HMB on Endurance Performance in a Healthy Population: A Systematic Review and Meta-Analysis. J Strength Cond Res. 2024 Apr 1;38(4):e202-e210. doi: 10.1519/JSC.0000000000004690. Epub 2023 Dec 13. PMID: 38090973.

16. Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, Gálvez-Martín P. Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients. 2023 Mar 8;15(6):1332. doi: 10.3390/nu15061332. PMID: 36986062; PMCID: PMC10058045.

17. Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021 Oct;53(10):1493-1506. doi: 10.1007/s00726-021-03072-x. Epub 2021 Sep 7. PMID: 34491424; PMCID: PMC8521576.

18. Schunck, M., & Oesser, S. (2013). Specific collagen peptides benefit the biosynthesis of matrix molecules of tendons and ligaments. Journal of the International Society of Sports Nutrition, 10(sup1). https://doi.org/10.1186/1550-2783-10-S1-P23

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