8 Performance-Enhancing Superfoods + Supplements

There are countless supplements and superfoods available for us to use to enhance performance and gain an edge. 

From elevating energy and recovery to supporting hormonal health and mental clarity, these eight powerhouse options: collagen, butea superba, colostrum, shilajit, beef protein powder, pine pollen, black ginger, and coffee - all offer unique benefits backed by both modern science and ancient tradition. 

Let’s dive into how these can supercharge your performance and wellness.

1. Collagen

Collagen, the most abundant protein in the body, provides structure to skin, bones, joints, and connective tissues. As we age, collagen production declines, leading to joint discomfort and reduced skin elasticity.

Supplementing with collagen powder or consuming collagen-rich foods (like bone broth) can support recovery and resilience.

• Performance Benefits: Collagen contains amino acids like glycine and proline, which aid muscle repair, joint health, and mobility. A 2019 study found that collagen supplementation improved joint pain and function in athletes.

• How to Use: Add 10-20g of collagen powder into smoothies, clean coffee, or post-workout shakes for easy absorption.

• Why It’s Great: Collagen is relatively tasteless and easy to integrate into different foods and drinks. Collagen supports overall recovery and longevity, making it ideal for active lifestyles.
  
  

2. Butea Superba

Butea superba is a Thai herb, traditionally used to enhance male vitality, libido, and performance. Its flavonoids are believed to support androgen activity and energy.

• Performance Benefits: Butea superba may increase DHT (dihydrotestosterone) and androgen receptor sensitivity, supporting strength and libido. A 2003 study showed it improved sexual performance in men.

• How to Use: Take 500-1000mg daily in the morning or before high-intensity activities like lifting or sports.

• Why It’s Great: Its targeted support for male performance and energy makes it a go-to for athletes and active men.
  
  
  

3. Colostrum

Colostrum, the nutrient-rich fluid produced by mammals post-birth, is packed with growth factors, antibodies, and bioactive compounds. Colostrum supplements are gaining popularity for its powerful ability to support immunity and recovery in athletes.

• Performance Benefits: Colostrum enhances immune function, reduces exercise-induced gut permeability, and promotes muscle repair. A 2016 study showed colostrum improved recovery and performance in cyclists.

• How to Use: Take 1-2g of colostrum daily or mix colostrum powder into shakes. Look for grass-fed sources for maximum purity.

• Why It’s Great: Its immune-supporting properties help athletes stay consistent, especially during intense training periods.
  
  
  

4. Shilajit

Shilajit, a mineral-rich resin from the Himalayas, is a staple in Ayurvedic medicine. Packed with over 80 minerals and fulvic acid, it’s revered for its adaptogenic and energy-boosting properties.

• Performance Benefits: Shilajit supports testosterone production, mitochondrial energy (ATP), and cognitive function. A 2015 study showed 250mg daily increased total testosterone and luteinizing hormone in men. It also reduces oxidative stress, enhancing endurance.

• How to Use: Dissolve 500-1000mg of shilajit resin or shilajit tablets in warm water or coffee daily. At Based Supplements, we lab-test ours to ensure purity.

• Why It’s Great: Its broad-spectrum benefits—energy, hormones, and brain health—make it a versatile performance booster.
  
  
  

5. Beef Protein Powder

Beef protein powder is a high-quality, complete protein made from collagenous cuts of beef, offering a dairy-free alternative to whey. Rich in amino acids and collagen, it supports muscle growth and recovery without the bloating some experience with lower quality protein powders.

• Performance Benefits: Beef protein provides essential amino acids for muscle protein synthesis. A 2020 study on triathletes found that 25g daily improved the testosterone-to-cortisol ratio, supporting an anabolic state. Its glycine content also aids recovery and sleep quality.

• How to Use: Mix 25-30g into a post-workout shake or smoothie. Pair with carbs for optimal muscle glycogen replenishment.

• Why It’s Great: Beef protein delivers muscle-building benefits with added collagen for joint and skin health. Source from a company that test for contamination to ensure you are consuming clean protein powder. 
  
  
  

6. Pine Pollen

Pine pollen, harvested from pine trees, is anabolic and full of phytoandrogens - traditionally used to support hormonal balance and vitality.

• Performance Benefits: Pine pollen’s phytoandrogens (plant-based testosterone-like compounds) may support testosterone levels and libido. While human studies are limited, animal research suggests it enhances endurance and hormonal health.

• How to Use: Take 2 dropperfuls of our pine pollen tincture daily. Start with a small dose, assess tolerance, and dose up from there.

• Why It’s Great: Its natural hormonal support makes it a unique addition for men and women seeking vitality.
  
  
  

7. Black Ginger

Black ginger is a Thai herb rich in methoxyflavones, and is celebrated for its effects on energy, circulation, and performance. It’s a favorite among athletes for its pre-workout benefits.

• Performance Benefits: Black ginger improves blood flow, metabolism, and endurance. A 2018 study found it enhanced physical performance and reduced fatigue.

• How to Use: Take 500-1000mg of black ginger extract pre-workout to access an extra boost during your training sessions.

• Why It’s Great: Its ability to boost energy and circulation makes it a natural pre-workout alternative to caffeinated options.
  
  
  

8. Coffee

Coffee contains caffeine, phytonutrients, and antioxidants - making it a powerful superfood for physical and cognitive performance.

• Performance Benefits: Caffeine (100-200mg per cup) enhances alertness, endurance, and fat metabolism. A 2019 meta-analysis confirmed coffee improves exercise performance by reducing perceived exertion.

• How to Use: Drink 1-2 cups of black coffee (or espresso) 30-60 minutes before workouts or mental tasks. Minimize coffee use after noon to avoid negatively effective sleep quality.

• Why It’s Great: Coffee’s accessibility, cognitive enhancement, make it a daily performance staple. Best to source regenerative mold-free coffee that has been tested for mycotoxins, mold, pesticides, and herbicides like glyphosate.
  
  
  

How to Incorporate These Into Your Routine