Unleash Your Inner Athlete: Natural Steroid Alternatives to Boost Performance and Recovery
When you’re transitioning to a more intense training regimen, your body needs extra support to recover faster, perform better, and build muscle efficiently. See these "natural Steroids"—all natural, evidence-based alternatives that can help you achieve your goals safely.
FOOD FACTSTRAINING TIPS
Lila Brooks
11/24/20243 min read
In this guide, we’ll explore five potent nutrients, their roles, natural food sources, and ideal amounts for an average man (1.80 m, 85 kg) and average woman (1.70 m, 65–70 kg) stepping up their training intensity - this can give you a picture of how to adjust compared to your own hight and weight
1. Creatine: The Power Booster
How It Helps
Creatine fuels explosive power and strength by increasing the availability of ATP—your muscles’ main energy source for short, intense activities.
Amount to Take
Man (85 kg): 3–5 grams daily.
Woman (65–70 kg): 2–4 grams daily.
Natural Sources
Non-Plant-Based: Red meat, fish (tuna, salmon, herring) – 3–5 grams per kg of meat.
Plant-Based: Creatine is absent in plants; supplementation is essential for vegetarians/vegans.
When to Prioritize
Focus on creatine for strength training, weightlifting, or sprint-based sports.
2. Protein: The Recovery Hero
How It Helps
Protein provides amino acids to repair muscle fibers damaged during intense workouts. Without enough protein, recovery is slower, and muscle growth is hindered.
Amount to Take
Man (85 kg): 120–170 grams of protein daily (1.6–2.0 g/kg body weight).
Woman (65–70 kg): 105–140 grams of protein daily (1.6–2.0 g/kg body weight).
Natural Sources
Non-Plant-Based: Lean meats (chicken, turkey, beef), fish, eggs, dairy (milk, yogurt, cheese).
Plant-Based: Soy products (tofu, tempeh, edamame), legumes (lentils, chickpeas, beans), quinoa, nuts, seeds.
When to Prioritize
Always prioritize protein to support recovery and muscle growth, especially after workouts.
3. Branched-Chain Amino Acids (BCAAs): The Fatigue Fighter
How It Helps
BCAAs—leucine, isoleucine, and valine—help build muscle, reduce fatigue, and minimize muscle breakdown during long or intense sessions.
Amount to Take
Man (85 kg): 5–10 grams before or during training.
Woman (65–70 kg): 3–6 grams before or during training.
Natural Sources
Non-Plant-Based: Eggs, chicken, turkey, dairy products.
Plant-Based: Soy (tofu, soy milk), nuts (almonds, cashews), seeds (sunflower, chia), legumes (lentils, beans).
When to Prioritize
Use BCAAs during prolonged training sessions or when transitioning to intense workouts.
4. Beta-Alanine: The Endurance Enhancer
How It Helps
Beta-alanine boosts endurance by reducing lactic acid build-up in your muscles, delaying fatigue during high-rep or sustained high-intensity exercises.
Amount to Take
Man (85 kg): 4–6 grams daily, split into 2 doses.
Woman (65–70 kg): 3–5 grams daily, split into 2 doses.
Natural Sources
Non-Plant-Based: Poultry (chicken, turkey), fish, pork.
Plant-Based: Not abundant in plant-based foods; supplementation is often needed for vegans/vegetarians.
When to Prioritize
Ideal for endurance sports, high-volume weight training, or any activity that causes muscle burn.
5. L-Glutamine: The Recovery and Immune Supporter
How It Helps
Glutamine supports recovery and immune function, particularly during intense physical stress or caloric deficits. It also replenishes glycogen stores.
Amount to Take
Man (85 kg): 5–10 grams post-workout or during periods of high stress.
Woman (65–70 kg): 5 grams post-workout or during periods of high stress.
Natural Sources
Non-Plant-Based: Meat, fish, eggs, dairy (milk, yogurt).
Plant-Based: Spinach, cabbage, parsley, legumes (chickpeas, lentils), nuts (almonds, pistachios).
When to Prioritize
Use L-glutamine if experiencing muscle soreness, prolonged fatigue, or during calorie restriction.
Summary: Prioritizing for Intense Training
Here’s how to stack these nutrients for maximum results:
Creatine: Strength and power athletes (daily use recommended).
Protein: Essential for recovery and muscle growth (daily and post-workout).
Beta-Alanine: For endurance and lactic acid buffering (daily for cumulative effects).
BCAAs: To combat fatigue and preserve muscle (use during workouts).
L-Glutamine: For recovery and immune health under heavy stress.
A Balanced Approach
Pair these supplements with a nutrient-dense diet, hydration, and adequate rest to fuel your performance sustainably. Adjust doses as needed to fit your personal goals, and consult with a professional for personalized advice.
Ready to train harder and smarter?
With these natural steroid alternatives, you’ll unlock your full potential while staying healthy and unstoppable!