Essential Supplements for Peak Performance & Recovery

After over 13 years of competing in CrossFit, supplements have become a key part of my journey toward optimal performance. From energy, recovery, and endurance to overall well-being, supplements have helped me fine-tune my performance and stay on top of my game. But here's the thing—choosing the right supplements can be overwhelming. There are endless options out there, and it's easy to get caught up in the latest trends.

What I’ve learned over the years is that you don’t need every supplement under the sun. You need a solid foundation built on whole foods, proper hydration, and enough rest. Once those basics are mastered, that’s where the right supplements come in, helping you fine-tune your performance and improve recovery. In this post, I’m going to break down some of the key supplements I use in my daily routine that have truly made a difference in my training and overall well-being. And if you’re an athlete or even just someone looking to boost your health and wellness these could be game-changers for you too.

The Essentials: Whole Foods, Hydration, and Rest

Before diving into supplements, it’s important to understand that they should complement a solid foundation. The best results come from building strong habits around whole food nutrition, staying hydrated, and prioritizing rest.

For me, focusing on nutrient-dense foods, staying hydrated throughout my training sessions, and ensuring I get quality sleep are my top priorities. Supplements, when added into this balanced routine, can then help you unlock that next level of performance. So, if you’re just starting out, make sure your diet and recovery are on point before introducing supplements into the mix.

The Supplements I Trust for Optimal Performance

When it comes to supplements, I look for ones that have a strong scientific backing, proven efficacy, and support my active lifestyle. These are the ones I trust and personally use in my routine, particularly liposomal supplements from Rho Nutrition. Liposomal supplements offer superior absorption compared to traditional forms, which means you're getting more of the nutrients you need, making each dose more impactful and efficient for optimizing performance and recovery.

Let’s dive into some of the key supplements I use to optimize my performance:

1. NAD+ for Cellular Energy and Recovery

NAD+ (Nicotinamide Adenine Dinucleotide) is a coenzyme that plays a critical role in cellular energy production. It’s naturally produced by the body and is essential for converting the food we eat into energy for our cells to function optimally. NAD+ also supports ATP production—the molecule that powers all cellular activities—making it a vital factor in your body’s energy metabolism.

But here’s the catch: NAD+ levels naturally decline with age, which can lead to reduced energy, slower recovery times, and decreased athletic performance. For athletes, this decline can become a limiting factor in our ability to perform and recover efficiently.

By supplementing with NAD+, I can help restore these levels, allowing my body to recover from intense workouts faster and sustain endurance during long training sessions. For athletes looking to improve stamina and speed up recovery, NAD+ supplementation is a game-changer. Boosting NAD+ levels supports cellular repair and overall energy metabolism, giving you that extra push during tough training days.

2. Glutathione for Detox and Immune Support

Glutathione is often referred to as the “master antioxidant” due to its powerful ability to protect cells from oxidative stress, support liver detoxification, and strengthen the immune system. High-intensity training can produce free radicals, which can damage cells over time. This is where antioxidants like glutathione come into play, helping neutralize the effects of free radicals and reducing oxidative stress.

For athletes, supporting the body's natural detoxification and immune systems is crucial. Personally, after getting my blood panels tested, I found elevated ALT and AST levels, indicating that my liver was working harder than it should be. That’s why glutathione is now a staple in my routine—it plays a vital role in detoxifying the liver and supporting my overall recovery.

Glutathione can help your body process and eliminate toxins more efficiently, ensuring that your body stays in peak condition, especially during intense training blocks. For anyone looking to improve recovery, detoxify, and support immune function, glutathione is a must-have in your supplement arsenal.

3. Resveratrol + Curcumin for Anti-Inflammation and Recovery

Inflammation is the body’s natural response to physical stress, but chronic inflammation can hinder your performance and recovery. That’s where Resveratrol and Curcumin come in—two of the most potent anti-inflammatory compounds available.

Resveratrol is commonly found in red wine and is well-known for its heart health benefits, but it also plays a role in cellular repair and reducing oxidative stress. On the other hand, Curcumin, the active compound in turmeric, has been widely studied for its powerful anti-inflammatory effects. It helps reduce muscle soreness and joint pain, which are common issues for athletes after high-intensity workouts.

For me, the combination of Resveratrol and Curcumin helps keep inflammation down, allowing me to recover faster and get back to training sooner. Whether you’re dealing with joint pain, muscle soreness, or overall inflammation, these two supplements work synergistically to support faster recovery and improve overall resilience.

4. Creatine for Strength and Power

Creatine is one of the most researched supplements out there, and while it’s often associated with male athletes looking to “bulk up,” it’s incredibly effective for female athletes too. Creatine helps your muscles produce more energy during high-intensity, short-duration activities, such as lifting weights or sprinting. This extra energy allows you to push harder during your workouts and recover faster afterward.

But creatine isn’t just for building muscle. Studies have shown that it can also support cognitive function, helping you stay sharp and focused throughout your training and daily life. In addition, creatine has been linked to increased bone density, which is particularly important for women looking to maintain long-term bone health.

For anyone serious about improving strength, power, and overall athletic performance, creatine should definitely be on your radar.

5. Magnesium for Muscle Relaxation and Sleep

Magnesium is another vital mineral for athletes, as it helps regulate muscle and nerve function, supports energy production, and promotes relaxation. One of the reasons I rely on magnesium glycinate is because it’s one of the most bioavailable forms, meaning it’s more easily absorbed by the body.

For me, this is particularly important because I have the MTHFR gene mutation, which affects how my body processes certain nutrients. The glycinate form of magnesium ensures that I’m absorbing it effectively, which helps prevent muscle cramps, promotes relaxation, and improves sleep quality. If you’re pushing your body to the limit during workouts, proper magnesium supplementation can be the key to preventing fatigue and ensuring your muscles and nervous system are performing at their best.

How to Incorporate Supplements into Your Routine

Supplements are most effective when they compliment a strong foundation built on whole foods, hydration, and quality sleep. Once those are in place, the right supplements can enhance your training, boost recovery, and optimize performance.

However, remember that supplements aren’t magic pills—they work best when combined with consistent training, balanced nutrition, and proper recovery. The goal is to optimize your performance and support your energy needs, but supplements should always be the cherry on top, not the foundation of your health routine.

At the end of the day, it’s all about finding the right combination of supplements that works best for your unique body and training goals. For me, Rho Nutrition’s liposomal supplements have been a game-changer in enhancing recovery, boosting energy, and supporting my overall performance.

Ready to take your training to the next level? Click below to check out Rho Nutrition’s full liposomal line. Make sure to use my code LAURENFISHER so you can save yourself 15% across their site.