What Supplements Can Do

So maybe you overheard someone talking about a killer new supplement they are taking, or maybe you once took Creatine and wonder what it even did for you. Well have no fear; here is a list of the best supplements to take if you are looking for a little extra advantage during your workouts. Now I’m not saying these supplements are the magic combination to get you ripped and jacked in no time. but taken the correct way and supplements can help you reach your goals quicker, bust out 2 more reps, and ultimately push yourself just a little harder than you normally can.

**Keep in mind** Most supplements are not approved by the FDA. Extensive research does goes into each supplement to determine the positive and negative side effects. Check with your doctor if you have any heart conditions or a history of illness before you start taking some supplements. Better safe than sorry!

6 Best Supplements 

1.Whey Protein

This supplement should be on top of every one’s fridge. If you are serious about wanting to build lean muscle and lose fat Whey is your friend. Protein is an important factor for lean muscle growth. Using a protein shake as a quick meal or snack can save you from making a bad choice at Whataburger.

Suggested Serving: 20g-30g

Some Whey proteins are packed with sugar which makes them tasty but adds extra carbs you don’t really need. Look for whey proteins that have less than 15g of carbs per serving.

Best Whey Protein Supplements:

1.  
   • Syntha-6
   • Optimum Nutrition Whey

2. Casein Protein

This supp is similar to whey except casein protein is digested slower. Use this mixed with a 1/2 serving of whey for a great protein shakes snack or meal replacement. Casein can be taken before you go to sleep that way you are still feeding your body while resting. Just b/c you are asleep doesn’t mean your body stops working. Taking in a bit of extra protein give your body something to consume and help repair your muscles resulting in better gains and faster recovery.

Suggested Serving: 25g-35g

Best Whey Protein Supplements:

1.  
   • Optimum Nutrition Casein

3. Creatine

Creatine is naturally made in the body and by supplementing more you increase the absorption of it. Creatine helps your body by allowing adequate water absorption and also increases the amount of energy our muscles have to use. Extensive research has been done on Creatine for years ultimately determining Creatine is a safe supplement to use. There are various different types of Creatine, from Creatine Phosphate, Creatine Monohydrate, to Creatine Ethyl Ester. Each is absorbed into the muscles in a different way. Through my own use I have found Ethyl Ester Creatine works the best. Since Creatine helps you muscles hold water often times people will feel like their muscles are “bloated”. I find the Ethyl Ester Creatine does not have the same “bloating” side effects yet still gives me a great pump. Most Creatine suggests a “loading phase”. This I feel is totally bogus, by taking the daily recommended amount you will build an adequate storage of Creatine for your muscles to use.

Suggested Serving: 3g-5g per day

Best Creatine Supplements:

1.  
   • Axis Labs Creatine Ethyl Ester
   • BSN Cell Mass

4. Glutamine

Glutamine is a naturally occurring amino acid in muscles. During hard workouts glutamine is released to aid in recovery and prevents catabolism. Catabolism is the muscle breaking itself down and using itself for energy. By supplementing glutamine there is more available for use to prevent muscle breakdown and aids in faster recovery. When starting glutamine start off with a small serving and slowly build your way up.

Suggested Serving: 3g-5g per day. Max 3 servings.

5. Multi Vitamin

A good multivitamin provides your body with any vitamins you may not be getting through a regular diet. Not getting the proper amount of daily vitamins can have a number of adverse affects, ranging from increased stress, low energy, inability to concentrate, poor immunity from disease and common viruses, and a number of other things. By taking a good multi vitamin you greatly enhance your health by allowing your body to use the vitamins it needs. When looking for a good multivitamin be sure to look for the most natural form of each vitamin possible. Also, a good multivitamin should have 100% of your daily needs of at least 10 vitamins.

6. Fish Oil

The benefits from fish oil could be an article all by themselves. By taking fish oil, or an omega-3 fatty acid you provide your body with a much needed healthy resource. Good fat. Healthy fats are necessary for your brain to function properly and also aid in hormone production. Your joints and lubricated and inflammation is less when you get the correct amount of omega-3 fatty acids. When looking for a fish oil make sure it contains more DHA than EPA fat. These are two types of fat your body uses. DHA can be converted to EPA but not vice versa. Make sure more than 25% comes from DHA. Here is a link to the best fish oil I’ve found. There are various other brands just make sure you are getting the purest form available.

There you go, 6 supplements you can add to a workout regime and a healthy diet. Keep in mind there is no magic supplement or pill, but by combining healthy eating habits with working out and by providing your body with the necessary things it needs you can increase your overall health and live a longer happier life.