Top 5 Marching Band Supplements

Whether you're a seasoned marcher or just starting out, optimizing your performance is crucial for success on the field. Beyond regular training and a well-balanced diet, incorporating supplements can enhance your stamina, recovery, and overall well-being. Here are the top 5 supplements every marching band member should know about:

1. Creatine: Fueling Muscular Endurance

Creatine is a well-known supplement that enhances your body's ability to produce energy, making it an excellent choice for activities requiring bursts of intense effort, like marching band performances. It can also help built muscle.

Creatine is naturally abundant in protein rich foods like meats, fish, and dairy products.

Be cautious if considering a creatine supplement, the long term effects of creatine supplement use have not been well studied in adolescent athletes. That is why the American Academy of Pediatrics and American Society of Sports Medicine do not recommend creatine use for athletes under age 18.

Creatine can also have some negative side effects to be aware of. Because it causes muscles to retain water, long-term use may cause muscle cramps, dehydration, diarrhea, nausea and seizures.

2. Vitamin E: Immunity Defender

Vitamin E is an antioxidant that acts like a shield for your cells, protecting them the damage intense marching activities can cause. It can support your immune system and promote recovery after strenuous performances. You can get plenty of vitamin E from sunflower seeds, almonds, peanut butter, and avocado.

Using vitamin E oil can be especially helpful for brass players. Massaging the lips with vitamin E oil before bed can help your chops feel like new the next day. But NEVER add oil to the skin when you are going to be the sun, it cause very bad burns!

3. Collagen: Supporting Joint Health

The physical demands of marching band can take a toll on your joints. Collagen, a

protein that forms the structural foundation of your skin, bones, and connective

tissues, becomes essential for maintaining joint health.

Supplementing with collagen can help reduce the risk of joint injuries and provide the necessary support for maintaining flexibility and mobility during those intricate marching routines.

4. Magnesium: Preventing Muscle Cramps

Magnesium is a vital mineral that plays a key role in muscle function. For marching

band members, preventing muscle cramps is crucial for maintaining peak performance during rehearsals and performances.

Supplementing with magnesium can aid in muscle relaxation and contribute to overall muscle health, ensuring you can give your best on the field. There are several different types of magnesium supplements. For muscle recovery you will want to look for magnesium glycinate. Foods rich in magnesium include nuts, seeds, beans, greens, and fish.

Fun fact: Your skin can absorb magnesium too! Enjoy a warm Epsom salt bath after a rough rehearsal and soak your soreness away.

5. Tart Cherry: Natural Anti-Inflammatory

Tart cherry juice is gaining popularity due to it’s natural anti-inflammatory properties which have been linked to reducing muscle soreness.

Adding tart cherry juice into your routine can contribute to faster recovery after intense rehearsals or performances, allowing you to bounce back and perform at your best more consistently. It has also been shown to improve sleep! Try sipping on 8-12oz of tart

cherry juice after your next show so you can rise and shine.

IMPORTANT:

Before incorporating any new supplement into your routine, it's essential to consult with a healthcare professional, especially if you have pre-existing health conditions or are taking other medications. Taking the wrong supplement or the wrong amount can cause serious, permanent bodily damage. Better to be safe than sorry!

Also, be very careful about which products you purchase. Supplements are not regulated by the FDA like food and medicine so companies don’t have to follow the same rules. Look for products that have been “third party tested” and USP verified to minimize the risk of taking a harmful product. And remember, no supplement can replace a well-balanced diet, proper hydration, and adequate training.