Creatin, BCAAS, EAAS, Zinc, Magnesium, Omegas, Vitamins, …
If you work out, chances are that you’ve encountered the term “supplements” – you may have overheard it at gym, or you may have come across it while searching for activities to add to your routine, whether as recommendation or in ads. The question is, should you take them? Well, while they do help you gain results, it is important to note that they are not some magic formula that will guarantee great results.
Even if you take them, if you are not consistent with your routine, you’re not having a proper diet or you don’t know how to take the supplements – well, it won’t help a bit. That’s why they’re called supplements, they were created to assist, not replace hard work, discipline and healthy eating.
So depending on your goals and your usage they may help more or less.
The best workout supplements – The Big Three
Now, when it comes to your workout routine, they are not required, but they can be helpful in achieving results, like for example, if you’re goal requires a lot of protein, those found in food may not be enough, so a little help would be fine. That said, among the tons of supplements out there, there are the three best workout supplements which are the most commonly used, endorsed and recommended by people:
One of the most commonly used supplements, this substance occurs naturally, so it can also be found in food like meat, eggs and such. People take creatine supplements to help increase energy. This is because creatine is needed to produce adenosine triphosphate (ATP), which is the body’s energy currency. Simply put, more creatine = more ATP, more ATP = more energy, and more energy means better workout performance and efficiency, which ultimately leads to better results in building muscles. So if your goal is more toward powerlifting, athletics, weightlifting and such, you may consider taking creatine supplements. the most recommended form is the creatine monohydrate.
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For building muscles, protein is a requirement. Found in every cell in the body, protein is made up of amino acids that help grow, maintain, and repair body tissues – muscle included. It’s no wonder people often refer to it as the building blocks of muscles. Now, the protein needed by the body can be obtained from food like meat, nuts, eggs and such. However, if your building muscle, the protein requirement increases and most people with a busy schedule or a bad/wrong diet simply can’t get enough protein to make the most of their results. This is where protein powders help. There are many types, but these three are the most common and popular in the market:
- Whey protein – this one is a mixture of proteins isolated from whey, the liquid part which remains after curdling and straining milk. It’s the most popular and cheapest option. It has lactose though, so if you are lactose intolerant, best search for alternatives.
- Egg protein – protein found in eggs processed into powdered form, a great alternative to whey protein powders if you’re lactose intolerant.
- Soy protein – the other popular one, often found in shakes and soy milk.
BCAA (Branched Chain Amino Acids)
these are composed of three amino acids: leucine, isoleucine, and valine. They help preserve muscle glycogen stores and reduce protein breakdown, which should be encouraged in muscle building. They are naturally found in protein, and thus you can get them form food. So, what does BCAA supplement do? In supplement form, BCAAs aren’t bound to other amino acids, meaning they can be absorbed and digested more quickly, thus allowing them to be available faster to impact protein synthesis. Especially during heavy workouts, it can help preventing your body from burning muscles.
And honestly – they also taste amazing.
So those are the most common and popular workout supplements. as stated earlier, only take the recommended amount. Keep in mind that even the best workout supplements will only work if coupled with proper diet, nutrition and training. They are not replacements for hard work, consistency and discipline.
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