People, especially athletes who don’t really pay to much attention to their diets usually have the same train of thought. They all think that if they take the right supplements that their diet and or exercises doesn’t matter. Its actually the other way around the better your diet and workout plans are the less supplements you will need, but if you do choose to use supplements they while have a greater effect in these situations. if you are someone who chooses to take supplements, you need to make sure that you are making good decisions. The best nutritional supplements an athletic person can take coming from http://www.crossfitinvictus.com/blog/top-7-supplements-for-athletes/ are fish oils, or omega 3 fatty acids, vitamin B, magnesium, vitamin , and Coenzyme Q10 (CoQ10). These are some great nutritional supplements to add into your diet if you are looking to get that extra bit out of your diet, and exercise. Fish oil, or omega 3 fatty acids, are a very good addition as they help to improve cardiovascular health and functions, as well as improve lipid function, improve brain functions, and mental acuity. Omega 3’s also serve as a strong anti inflammatory. It is recommended that athletes, or other active people should take about 2-3 servings of 3,000 mgs of fish oil a day, and try to build it up to about 6,000 mgs 2-3 times a day. B vitamins can help to give you more energy, and mood, and also helps in the bodies detoxification that it needs post workout. As the body repairs the muscles in your body the levels of B vitamins are used and become depleted. This is why supplements like extra B vitamins are important, as they can help to keep B vitamin levels healthy for those of you who are very active individuals, or involved in any athletics whatsoever. When looking to get B vitamins look for vitamins with Riboflavin-5’-Phosphate (B-2), methylcobalamin (B-12), Pyridoxal-5’-Phosphate (B-6), and Benfotiamine (B-1). These are easily absorbed, and beneficial, but stay away from any of the B Vitamins in the hydrochloride (HCL) form form as it is cheap and unabsorbable by your body. B vitamins should be taken in the morning because of the B12 effect causing you to have more energy and stay awake throughout the day. Another very beneficial vitamin/supplement to take would be vitamin D. Vitamin D is more of a hormone rather than a supplement or a vitamin. Vitamin D is absorbed through sunlight, but no one, and i really do mean NO one goes outside enough to receive the recommended amount of vitamin D,c(about 25,000 iu/a day), so taking vitamin D supplements are a really great idea. The recommended levels of vitamin D are about 35, but for active people and athletes a healthy vitamin D level should be around 75-90. Vitamin D also helps in improving bone density, reducing inflammation, reduces chances of colon, and breast cancer, helps fight off infection, virus, as well as other pathogens, improving upper respiratory health, helps to allow the brain to release melatonin which helps us fall asleep easier, and improves mood. Vitamin D is most effective and helpful if taken at night, about an hour before bed. As we all no protein is a valuable supplement. mostly used for meal replacement healthy shakes, and to help muscle recover faster allowing for mass muscle gains through physical activities such as weight lifting, and other vigorous exercise. Protein should be taken within 10 minutes of a workout,as it will help reduce stress hormones released by the body at these times.Protein is something that can easily be overdone. the suggested servings of protein are about 20-30 grams of protein per hour. 20-30 grams of protein per hour is about the most that a body can digest. Too much protein can lead to large amounts of acidity throughout the body. Proteins also help in the repairing of tissue, and reducing soreness throughout muscles. Vitamin C. CoQ10 a very important antioxidants known as ubiquinone antioxidants, which are only found within cells, and help to trigger the mitochondrias to create ATP, as well as helping to get rid of lactic acid and other wastes, while also being very heart healthy. Fatty acids help your heart to run as it should. in the past there have been events were athletes, mostly distance runners have collapsed, and even died due to a lack of CoQ10 running through their bodies, and ultimately not having enough getting to their hearts. Anyone involved in strenuous training should definitely take CoQ10, as you are probably very deficient in CoQ10. CoQ10 should not be taken at the same time as the consumption of fish oils, or other omega 3 because it will slow the absorption of both supplements. The recommended dosage of CoQ10 is about 100-200mgs a day. Higher doses of CoQ10 can be used to help heal or conceal hypertension, and certain heart arrhythmias. Athletes should try to raise their dosage of CoQ10 as you come close to events , as it will help to improve endurance, performance, etc. CoQ10 should be taken after workouts but not before bed time, and should not be mixed with fish oils, or any other oil based supplements.