top of page

Power Your Performance With Choline

Written by: Gilbert Ansah, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.

Executive Contributor Gilbert Ansah

Each year the science of coaching and the level of athletics improves significantly. Nutrition has become a critical component of the sports paradigm model. Failure to adhere to a sound balanced nutritional, sleep, and hydration regimen is almost always a guarantee to derail progress.

gingko serum and molecule

Regardless of how gifted the athlete is the rigours and stress of competition and training over time may create nutrient deficiencies adversely affecting performance, without careful attention to nutrients catered to performance and recovery. Let us consider Choline, This is a vital nutrient that is often veiled in nutrition circles and not often the topic of wellness and health discussion but warrants mention. Choline is not naturally synthesized by the body and must be extracted via nutrition this is one of the common deficiencies that may manifest itself over time but can hinder athletic performance.

What is Choline? Choline is an essential macronutrient that enables liver, metabolism, brain and nerves, to function optimally. It is related to the Vitamin B folate family. Choline has a major role in nerve signalling, creating DNA and detoxification.

Choline improves muscle function, helps to reduce fatigue, and boosts endurance. Choline also plays a pivotal role in maintaining a healthy central nervous system, as well as increasing the efficacy of training.

Choline is also excellent for brain health and forming DNA.

Choline also known as( B4 )has also been linked to its ability to protect Nitric Oxide, it is also converted to betaine which improves the buffering capacity of muscles enabling more stamina during high-intensity competition or workouts. A diet rich in Choline increases communication between brain and muscle fiber hence more efficient movement.

A very desirable nutritional sports performance benefit of Choline is its wonderful affinity to increase focus and sport-related accuracy and coordination, by sending messages to muscles with more velocity.

Choline also has a positive role in sleep quality as it is involved in the production of melatonin.

Our bodies produce SOME Choline but not enough to make up the shortfall. However, this can be remedied with sound balanced nutrition.

  1. Eggs yolks

  2. Broccoli

  3. Salmon

  4. Liver

  5. Chicken breast

  6. Brussel Sprouts

  7. Dairy

  8. Beef

  9. Soy

  10. Wheat germ

Nature has provided everything for us to thrive, be well and live our best life. Stay after it!

Follow me on Twitter, Instagram, and LinkedIn for more info!

Gilbert Ansah Brainz Magazine

Gilbert Ansah, Executive Contributor Brainz Magazine

Gilbert Ansah is a CEO of J11_PERFORMANCE. He has been a staple in the fitness industry for over 25 years. His unique strategies have led hundreds of clients to new heights using a wholistic health approach encompassing body, mind, and spirit leading to personal mastery.



  • linkedin-brainz
  • facebook-brainz
  • instagram-04


bottom of page