Whether you are a weekend warrior squeezing in a workout between your kids’ soccer games or a competitive athlete aiming to optimize your performance, supplementing your diet with key nutrients and antioxidants can be a critical step toward achieving your unique fitness goals. 

But with so many supplement options to choose from, it can be challenging to identify which product or combination of products – often referred to as a “stack” – will most effectively support you in your pursuit of performance. And that confusion is amplified for the competitive athlete who also needs to ensure their supplements are free from the nearly 300 substances that have been banned by major athletic organizations.

This is precisely why Thorne offers an extensive line of nutritional supplements that are NSF Certified for Sport®, which is a rigorous third-party certification that ensures supplements that display this seal have been tested by NSF International to verify the supplement contains exactly what is on the label – nothing more and nothing less. NSF Certified for Sport is the only certification program recognized by Major League Baseball and the National Hockey League. The nutritional supplements with this seal provide the competitive athlete peace of mind in knowing their supplements have been tested and are free from substances banned by their athletic organization.

To help you make informed choices in supplementation, the Thorne supplements featured in this article are all available as NSF Certified for Sport. 

Building a “stack”

Although each Thorne supplement is carefully formulated to excel on its own, many can be taken together, or “stacked,” in a variety of ways to build a personalized protocol. 

From our newest formulation, Pre-Workout Elite, which is expertly crafted to promote physical and mental energy production, to the “tried and true” post-workout formula, RecoveryPro®, designed to support recovery while you sleep,* Thorne’s supplements complement one another and can be uniquely combined to help you reach new heights of performance.

So where to begin? 

1. Lay a solid foundation with nutrition

Although the focus of sports nutrition should be geared toward achieving the proper balance of macronutrients – protein, carbohydrates, and fats, ensuring adequate consumption of micronutrients – vitamins and minerals – is also integral to athletic performance and overall health. B vitamins, for example, are critical cofactors for the enzymes that convert foods into energy at a cellular level.* 

While you should always take a “food first” approach to nutrition, even a healthy diet rich in whole plant foods might be insufficient to meet your nutritional needs, leaving you with nutrient gaps.

Research shows that many of the vegetables, fruits, and grains in our food supply contain fewer vitamins and minerals than they once did.1,2 A 2004 study of 43 garden crops, grown in the United States between 1950 and 1999, revealed that during this 50-year period, the nutrient density of these foods suffered declines from 6-30 percent, riboflavin (vitamin B2) being among the most adversely impacted.1 A 2022 study from the United Kingdom found significantly decreased mineral content in most plant foods, including nearly a 50-percent decline in potassium, copper, and iron content.2

A multi-vitamin/mineral supplement, such as Thorne’s Basic Nutrients 2/Day, should be considered as part of the foundation of a supplement protocol for athletic performance, helping to address nutritional gaps in the diet and ensure adequate nutrients are available to fulfill vital functions.* Water-soluble nutrients, such as the B vitamins and vitamin C, must be constantly replenished via food or supplements, because a deficit can diminish energy levels and increase oxidative stress.*

For the elite athlete seeking a more comprehensive multi-, Thorne’s Multi-Vitamin Elite features a separate A.M. and P.M. formula with higher levels of key nutrients and antioxidants for supporting daytime performance and nighttime recovery.*

2. Mind your macros

There is no denying that a healthy balance of macronutrients is essential for supporting sports performance, recovery, and overall vitality. Because protein plays a critical role in muscle growth and repair, athletes generally have higher protein needs than the general population. Whereas daily protein recommendations are 0.8 grams per kilogram of body weight for the general population, the American College of Sports Medicine recommends that athletes consume 1.2-2.0 grams of protein per kilogram of body weight daily (about 82-136 grams of protein for a 150-pound athlete).3

As an athlete, it can be difficult to eat enough protein to meet this increased demand. This is why Thorne offers several protein formulations that can help you achieve your “macro” targets.

Thorne’s Whey Protein Isolate, available in chocolate or vanilla, features 21 grams of bioavailable protein per serving paired with bromelain and papain enzymes to support digestibility.* Whey Protein Isolate contains a balance of the essential amino acids, including branched chain amino acids (BCAAs) to support the growth of lean muscle mass.* 

Amino Complex is another option to boost your intake of essential amino acids, the building blocks of protein, and it is a great choice for individuals looking for a dairy-free option. Amino Complex is available in lemon and berry flavors.

Another critical consideration for athletes is the inclusion of omega-3 essential fatty acids, because they support a healthy inflammatory response in the body, as well as healthy brain and cardiovascular function.* These types of fats are called “essential” because the body doesn’t make them; therefore, we must rely on our diet to deliver adequate amounts. Although omega-3 fatty acids can be found in seeds and nuts, they are predominately sourced from fish, so if you aren’t a fan of these foods, then you might consider a fish oil supplement.

Data from the U.S. National Health and Nutrition Examination Survey indicate that the dietary intake by U.S. adults of these essential omegas falls far below the recommended amount for health, so many of us could likely benefit from additional intake.4

Super EPA features a concentrated source of omega-3s – EPA and DHA – to help maintain a healthy inflammatory response in muscles and joints, and to promote good circulation and blood flow.* 

For a deeper dive into dietary recommendations to support athletic performance, check out Thorne’s Sports Nutrition Guide, which is full of sample meal ideas and recipes.

3. Personalize your “stack”

Let’s dive into some guidelines to assist you in building your personalized protocol.

Identify what you hope to achieve

Consider both your short- and long-term goals so you can create a roadmap to reach them. For example, if you are training for a marathon and undergoing rigorous training, then your primary goal could be to increase your endurance during workouts. Or if this is your first marathon, then your goal could simply be to minimize your risk of injury by supporting the health of your joints.

Identify obstacles to those goals that need to be addressed 

Consider what challenges or obstacles are impediments to your performance goals. Do you have difficulty falling asleep or relaxing at night? Perhaps you struggle to consume enough protein daily to meet your needs, or you’re a vegan looking to increase your intake of essential amino acids and BCAAs.

Endurance athletes are more at risk for gastrointestinal challenges, so you might consider a stack to support your gut and microbiome.

Build your personalized “stack”

Consider which delivery you prefer for supplements – powders or capsules, and whether you would like a stack to take all at the same time or several supplements to take at different times during the day. Compliance is key!

Sample stacks from Thorne’s NSF Certified for Sport lineup

Want a foundational stack to cover the basics and address nutritional gaps?

Feeling out of shape and just now getting back into training?

  • Pre-Workout Elite + Glutathione-SR + Catalyte® 
  • Pre-Workout Elite provides a unique formula for promoting energy production during a workout, while Glutathione-SR provides antioxidant support to combat oxidative stress.* And don’t let dehydration hold you back! Thorne’s premier hydration formulation is Catalyte®, a lemon-lime flavored electrolyte powder that features a balance of minerals to replace those lost from sweat.*

Do you have a rigorous schedule (and maybe jet lag) and need support for nourishing sleep?

Looking for formulas to increase endurance and muscle power output during a workout?* 

  • Pre-Workout Elite + Creatine + Beta Alanine-SR
  • Thorne’s Sports Nutrition Guide features a delicious smoothie recipe with Pre-Workout Elite to jumpstart your workout, and Creatine powder can be easily added. Beta Alanine-SR is available in a sustained-release tablet and pairs excellently with these other two formulas for multi-tasking pre-workout support.
  • Note: You might also consider Thorne’s Training Bundle featuring Amino Complex in addition to Creatine and Beta-Alanine-SR.

Looking for a post-workout stack of supplements you can mix together?

Looking to maximize your recovery from training and competition?*

 Seeking support for joint and connective tissue health?*

 Want a stack for microbiome and gut health?*

 There are many ways to pair Thorne’s supplements together to create a “stack” that will help elevate your sports performance and support your wellness goals. You can download Thorne’s Sports Nutrition Guide for additional insights regarding dietary, supplement, and lifestyle considerations to help you achieve your athletic aspirations and optimize your recovery. 

You can also find Thorne’s NSF Certified for Sport product suite here.

References

  1. Davis DR, Epp MD, Riordan HD. Changes in USDA food composition data for 43 garden crops, 1950 to 1999. J Am Coll Nutr 2004;23(6). doi:10.1080/07315724.2004.10719409
  2. Mayer AB, Trenchard L, Rayns F. Historical changes in the mineral content of fruit and vegetables in the UK from 1940 to 2019: a concern for human nutrition and agriculture. Int J Food Sci Nutr 2022;73(3). doi:10.1080/09637486.2021.1981831
  3. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Acad Nutr Diet 2016;116(3):501-528. doi:10.1016/j.jand.2015.12.006
  4. Murphy RA, Devarshi PP, Ekimura S, et al. Original research: long-chain omega-3 fatty acid serum concentrations across life stages in the USA: an analysis of NHANES 2011–2012. BMJ Open 2021;11(5). doi:10.1136/bmjopen-2020-043301