The world of supplements can be confusing. Understanding which supplements could work well for you may be worthwhile if you want to maximise your health and fitness. Here are 10 supplements every gym-goer should get to know.
For those who participate in high-intensity workouts, creatine supplements may prove useful for boosting energy levels and neutralising acid in the body. Creatine is found naturally in meat, so if you’re a vegetarian, you might find creatine supplements beneficial.
- Omega-3 fatty acids
Naturally occurring in oily fish, omega-3 fatty acids come loaded with health benefits. They can reduce inflammation in the body, make joints suppler and diminish muscular aches and pains. For gym-goers, a liquid form is preferable to tablets.
- Casein-whey protein
Supplements containing casein-whey protein are often favoured by weight trainers looking to build bulk, as the high protein content creates an anabolic effect that translates as muscle growth.
- Recovery drinks
Recovery drinks consumed after a workout can replenish glycogen and assist with muscle growth and healing. Choose a drink specifically designed for post-workouts, including simple carbs and whey. When consumed prior to a workout, these drinks can also boost amino acid levels in muscles.
Foods often lack the vital nutrients we need to stay healthy, so supplementing with antioxidants can act as an insurance policy to ensure we get a wide range of vitamins and minerals. For keep fit fanatics, antioxidant supplements can tackle the free radicals produced from oxygen metabolism during exercise.
- Glucosamine and chondroitin
If you exercise down at the gym and you want to protect your joints from inflammation and damage, you might find glucosamine and chondroitin supplements beneficial. Bear in mind, these supplements take a while to kick in, so don’t expect to notice any differences overnight.
Multiminerals are often overlooked in favour of vitamins but the two need to go hand-in-hand in order to work effectively. Multiminerals are enzyme activators and provide a variety of essential functions. They also interact with anabolic hormones that promote growth.
- Estrogen blockers
Suitable for men only, over-the-counter estrogen blockers help to increase testosterone in the body, which can promote strength and bulk, whilst boosting muscle definition.
Fibre assists with the efficient digestion of food. It lowers inflammation and keeps blood pressure down. Soluble fibre also helps to stabilise blood sugar levels and keeps insulin levels on an even keel. Fibre is found in fruit and vegetables but you can also find supplements such as guar gum, psyllium or wheat bran products that can boost your fibre intake.
- Green tea
Hailed for its many health benefits, green tea is a powerful source of antioxidants that can also burn fat, protect joints and keep cardiovascular disease at bay. You’ll need to drink several cups daily to gain the most benefits or you can buy green tea capsules.
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