Though supplements aren’t a magic pill, they can add a significant element of convenience to your eating plan, which by now you know requires you to eat at frequent intervals. They can also provide a great sanctuary when cravings rear their ugly, uninvited heads. No matter what your training goals are, right supplements can help improve your health, performance and physique.
Of course, you should always know what you fuel you put in your tank. In other words, don’t use anything you don’t understand. These five mini-guides will help you build a solid supplement foundation.
Protein
After extensive study and testing, it’s commonly thought that 20-to-30 percent is an accurate intake, especially for hard-training athletes and weekend warriors. The first and most obvious step to getting enough daily protein is through food – preferably through animal sources, complete proteins. But eating very frequently isn’t possible for some people. That’s where protein supplementation factors in. Protein supplements act fast and enable you to comfortably and affordably meet your daily protein goals. Because whey protein is digested quickly and easily, it’s the ideal post-workout protein source.
Creatine
Creatine is one of the most-well-studied supplements on the market. It has been shown to improve sprint times and boost the performance of athletes engaged in high-intensity activity, such as weightlifting and strength training.
Creatine can boost maximal strength and energy output during exercise, allowing you to lift heavier, longer. It also acts as a “cell volumizer,” making muscles fuller. While there are multiple forms of creatine available, creatine monohydrate has been around longest and is the best-tested.
Branched Chain Amino Acids
The branched chain amino acids are leucine, isoleucine and valine. When taken during training, BCAAs can improve prolonged performance and promote recovery. BCAAs may also reduce muscle breakdown (catabolism), potentially leading to more total muscle growth.
BCAAs may:
- Increase energy
- Enhance protein synthesis
- Boost strength and power
- Improve muscle-building potential
Multivitamins
Soil today is much more cultivated than it was in years past, which has greatly depleted the minerals and vitamins you get from the foods that grow in the soil and the animals that live off the land. This is why taking a multivitamin formula morning and night to be sure your body is provided with all the nutrients it needs for good is highly recommended.
Fish Oil
Fish oil’s numerous benefits come from its high levels of omega-3 fatty acids, particularly EPA and DHA. Omega-3s are considered “essential fatty acids,” which means they’re necessary for human health, but aren’t made by the body.
Omega-3 fats are found most abundantly in oily fish, eggs, grass-fed beef and wild animals (deer, elk, etc.). Omega-3 fatty acids are also present in various non-animal products, such as Brazil nuts, walnuts and flaxseeds. Because of their rich EPA and DHA content, fish oil supplements are an ideal omega-3 source. Fish oil is an essential supplement, whether you’re trying to build muscle, burn fat, or boost overall health.