The supplement industry is huge, from weight loss, strength building, muscle building, energy enhancing or even bone, hair and nails supplements, there’s something for everyone. With so many different choices that can be made, it’s sometimes hard to figure out which ones actually work or will provide any benefit at all. Here’s some great ones for different goals.
Supplements to boost energy/performance
Here’s a few supplements you could try to help improve your energy levels and overall performance during workouts.
Beta-Alanine: Can help improve both aerobic and anaerobic energy
Citrulline Malate: Greatly delays the onset of fatigue, boosting energy for longer
Creatine Monohydrate: Can improve muscular endurance and muscle strength (probably the most studied supplement in these lists).
Supplements to burn fat
Here’s a handful of supplements great for enhancing your fat burning.
Fish Oils: Protect muscle breakdown, improves skin, heart, joints
Multivitamin: Gives you your daily dose of vitamins to help your body work efficiently, keeping immune system high
CLA: Improve your metabolic rate to burn more calories
L-Carnitine: Transports fat into your cells to burn for energy
Supplements to build muscle
Here’s a handful of supplements great for building muscle.
Whey Protein: Builds and repairs muscle
BCAA’s: Builds muscle and protects muscle wasting during cutting
Creatine Monohydrate: Draws water into your muscle cells improving size and strength
Are supplements necessary?
No, not at all. Supplements are designed to ‘supplement‘ your diet and needs. So if you’re not intaking enough protein, vitamins, minerals etc. your body will not perform as efficiently as it could, hence the need to supplement on top of your diet. Protein for example is a prime example of a supplement that only really helps if you’re not eating enough protein in your diet daily. The same with food choices…so fish can provide omega 3 fish oils, red meat can give a little creatine etc… so if your diet is dialled in, full of healthy food then you won’t really need anything. If you struggle in any areas of your diet, then we’d probably recommend a good quality protein (whey isolate is good for those lactose intolerant), a good multivitamin to keep your immune system strong…and possible creatine if you’re looking to get a little stronger with more energy. Caffeine can also be a great supplement (pre-workouts are full of them) and will provide a big energy boost for workouts, just remember that caffeine can de-hydrate you, so drink adequate water throughout the day.
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