Peak Performance Nutrition and Supplementation

NO SUPPLEMENT is a substitute for hard work, proper eating and hydration. Falsely relying on any one supplement to get you where you need to be is the quickest road to dashed hopes. Instead, treat the supplement as just that…a supplement to the other things you are doing to prepare yourself physically.

Whey Protein Powder

Whey protein is a key supplement mainly because it’s a convenient way to add some protein in your diet when you’re on the go or cannot plan ahead of time accordingly. Whey protein is suggested because it has the most optimal amino acid profile.


Creatine has been studied and proven to work well, time and time again. Creatine will help muscle saturation/hydration, recovery time, performance, and even possible cognitive enhancement. It’s cheap and effective; take 5g daily at any time.


Vitamin-D is a hormonal precursor that we don’t get from the diet but rather from exposure to sunlight. This encourages the body to naturally produce more vitamin D, which in turn has a large number of important benefits for our health.

The issue is that many of us just don’t get the vitamin D we need. Vitamin D is an essential component to bone strength, neurological and cognitive health, cardiovascular health, and healthy blood sugar metabolism. The dosage that has been shown to have benefits is around 4,000- 5,000 IU’s.

Fish Oil

The dosage that has been shown to have the highest benefits for joint health, insulin sensitivity, metabolism, heart health, and more is 2-3g of combined EPA/DHA daily.

Magnesium and Zinc

Again, something that we’re almost all deficient in, that holds so many benefits when it comes to higher levels of performance. Magnesium and zinc provide numerous neurological, cognitive, and muscular benefits when taken at the proper dose.

Shoot for 300 to 500 mg daily of magnesium in the form of glycinate, aspartate, malate, and/or citrate. The suggested daily dosage of zinc is going to be between 35-50mg daily.


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About the author

Dr. Dale Bartek PT, DPT, FRCms

Dale Bartek is a physical therapist and performance enhancement specialist with nearly a decade of elite-level training experience and advanced skills in manual therapy and functional dry needling.

Dale practices in Las Vegas, Nevada where he has helped treat some of the world's top athletes including MLB All-Stars, Olympic Gold Medalists, and top NCAA athletes from around the country.

Dale is committed to continued learning and helping people achieve their physical therapy, fitness, performance and personal goals. He has a strong passion and a vision of combining high performance strength training principles, elite sports performance physical therapy, and pain free training approaches to revolutionize the way athletes look, feel, function and perform.