Whether it is your first day at the gym or 100th supplements are either going to or or already are an integral part of your workout routine. Now I would not recommend you replace your healthy diet by supplements but the combo of the right supplements and diet can help you reach fitness goals faster and efficiently but it is important you know what supplements are right. So here are a few supplements I usually recommend all.
Studies and guides will tell you we need about 20-25% of protein each day. Now for that the best source is your food but that won’t always be enough. You cannot be eating every couple of hours and that’s where supplements are so helpful.
Whey protein is the most commonly used protein supplement. It’s easily available and is digested quickly. Other protein supplements include casein protein, soy protein and egg protein.
Why fish oil? Fish oil has omega 3 fatty acids, specifically EPA and DHA which makes it so important whether your aim is to lose weight or gain muscles. Fish oil also supports better skin and immunity, a healthy heart and good vision.
Natural sources of omega 3 are eggs, fish, beef etc. Even omega 3 capsules are easily available in food and health stores.
BCAA or as it stands branched chain amino acids are ideal supplements if you want to enhance your training and recover faster and it boosts energy and strength. They are also responsible for better protein synthesis in the body, muscle building and maintaining body mass.
BCAA is available in most high protein foods and is more likely already part of your diet. This is one supplement I sip while working out since it helps me workout better and longer.
The most common supplement is creatine. Ideal for runners as it has proven to better running times and also for weightlifter as it improves overall strength and performance allowing you to lift heavier and workout longer.
Creatine is found in the human body in mostly the muscles and also other parts like the kidney, lover, brain and testes and thus is the ideal supplement for bodybuilding. You will come across many creatine forms but my recommendation would be only creatine monohydrate.
Glutamine is the most common of amino acids found in the human body and is responsible for proper functioning of the immune system and overall fitness of the body. In its supplement state glutamine aids muscle growth, lowers muscle catabolism etc.
Take glutamine post workout as it produces muscle glycogen and glutamine. This in turn fastens recovery and is ideal for people on low carb diet.