Supplements are heavily pushed throughout the fitness industry but do you really need them? If yes… What? When? How?
Supplement
1. a thing added to something else in order to complete or enhance it.
Before even thinking about taking any supplements are you doing the fundamentals correctly?
Are you:
- Sleeping 7 – 9 hours every night
- Eating 3 – 4 nutrient dense meals somewhat evenly spaced throughout the day (don’t be arobot)
- Hitting your protein goals (1.8g – 2.2g per Kg of body weight per day)
- Training 3 – 4 times a week
- Drinking 3 litres of water a day
If you are doing the list above then let’s talk about supplements.
- Protein powders: Protein is an essential macronutrient that helps build muscle, repair tissue, and make enzymes and hormones. (1.8g – 2.2g per Kg of your body weight should be your daily intake)
- Creatine monohydrate: Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise. Taking creatine as a supplement is very popular among athletes and bodybuilders in order to enhance strength, improve exercise performance and recovery.
- BCAA’s: Branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine and valine. BCAA supplements are commonly taken in order to boost muscle growth and enhance exercise performance. Also they reduce fatigue after exercise.
- Vitamins and minerals: depending on how hard you train, training can be very taxing on the body. Taking glucosamine for joints, magnesium for muscle repair, fish oil as an anti- inflammatory and vitamin D general overall health and well-being.
- Pre workouts: can be used as a TOOL to stimulant the nervous system before a intense session. Providing added energy to help you get through a tough workout.
- Fat Burners: no study’s show that they actually reduce fat cells within the body. 🤷
The average person who just wants to train for good health shouldn’t need many supplements. If you don’t have the basics in place or have some particular health issues then talk to me or your PT, a nutritionist or dietitian or your GP.