You have signed up to the gym at the beginning of the year, and you are killing it when it comes to your exercise and nutritional plans. But you might start to wonder if you should add any supplements to your routine to help you get to your goals.
Supplements are just that a supplement to your already healthy diet and activities levels. They are not the miracle powder or pill that will solve your problems. You still have to work hard to get to where you want. Adding supplements will give you a helping hand.
So you are probably wondering where to start. There are so many products out in the market nowadays that you are probably confused which one to pick or which one you should add to your routine.
Here is a guide to 5 supplements that you can add to your daily routine to get you started for better results.
What is it: Whey protein is a mixture of proteins that is found in the watery portion of the milk. Whey is considered a complete protein because it contains all 9 essential amino acids, and it's easily digested. This is beneficial as once in the body, it breaks down fat, which will then send aminos to the muscle tissue. Other benefits to whey protein are the increase in blood flow to the muscles, which will help especially before workouts as the muscles receive nutrients, oxygen and hormones right when it's necessary.
When and how to take it: Protein powders can be taken any time of the day, whether you need before or after a workout or as a snack in between meals. The average serving size, depending on your goals, of course, is about 20 grams of whey protein. However, you can always check the nutritional panel on the back of your tub.
Need an alternative to whey protein? Here are some plant protein powders:
What is it: Fat burners are designed to give you energy before a workout as well as to give you a boost in the metabolic rate so you can burn more fat efficiently. They help to transport fatty acids so you can enhance the process of fat breakdown and transportation. On the other hand, pre-workouts are designed to give you a boost of energy so you can smash it out, especially when you are struggling to get to the gym first up. They also contain essential ingredients to help repair tissue breakdown while exercising as well as decreasing inflammation on a cellular level.
When and how to take it: Fat burners and pre-workouts are best taken before you hit the gym to potentialize its benefits. The average serving size will vary to each individual product. Read the label before you start taking it. You can always start with a half serve to make sure it's suitable for you.
What is it: Multis are a combination of vitamins and minerals that will help to fill all the nutritional gaps that you may miss in your healthy diet. It can also support possible vitamins and minerals deficiencies. Multi vitamins can help to strengthen bones, boost the immune system as well as repair cellular damage.
When and how to take it: Look for products that have a balanced amount of vitamins and minerals. Take one per day with a meal and read the label before you use it.
What is it: Fish oil is the oil or fat that has been extracted from fish tissue, mostly coming from tuna, anchovies, mackerel or herring. Adding fish oil to your routine will help to support overall health, and it can also help to stimulate fat burning. It also has other benefits including support heart health, eye health as well as reduce inflammation in the body.
When and how to take it: Each product will have different directions please read the label before taking it. Most supplements will require you to take it twice or three times daily.
What is it: Creatine is a natural supplement that has been used for many years to improve athletic performance. This compound will help to improve strength and power output when exercising. Creatine is very well-researched, and there are many benefits when using during resistance exercise.
When and how to take it: Creatine can be taken at any time of the day, and usually, the recommended dose is between 3 to 5 grams per day. Read the label before you start taking this product for a better guide on how to use it.