The Ultimate Guide to Gym Supplements
This is our beginners guide to supplements to fuel your gains in and out of the gym.
You’ve got your training plan sorted, your fridge is full of all the right foods, and now it’s time to take a look at what supplements you can add to ensure you are getting the most from your hard work.
The sports nutrition market can be a misleading place with new products popping up every month promising you the world. So what products are tried, tested and most importantly research-backed to get you real results?
Take a look at out Top 5 supplements to build your best body ever.Whey protein
Whey protein is the king of supplements. Ideal for muscle repair, building new muscle and improving athletic performance. Whey is created from the liquid that remains when dairy is processed to produce yoghurt, milk and cheese. This high-protein byproduct is filtered to remove any unwanted carbohydrates and fats and then turned into powders, bars and drinks.
Whey protein is particularly good for muscle building and recovery because it is fast-digesting and has a very high protein content containing all the amino acids your body needs.
When to take it: Morning, Post-workout
How much to take: 20-40g mixed with water or milk
Creatine monohydrate has repeatedly been shown to increase strength and muscle mass in numerous studies. It is a form of energy as it is converted to ATP in the body - an energy source that usually runs out after a few seconds of intense exercise. Taking creatine pre-workout will allow you to lift more reps of a given weight due to more available ATP.
It also increases water retention in the muscle cell keeping them hydrated and stretching the membrane, signalling Muscle Protein Synthesis resulting in muscle growth.
It’s also incredibly cheap
When to take it: 5g Pre-workout, 5g Post-workout (10g per day is the absorbable limit)
How to take it: Mixed with water on in your pre/post-workout drinks
There are many benefits to Vitamin D including boosting your immune system, a healthy nervous system, brain function and even fighting heart disease. To be in the gym regularly you need to be fit, healthy and strong and this supplement is one that shouldn't be overlooked.
Vitamin D is produced by the skin in response to sunlight, so if you live in the UK, you’re probably deficient in this for obvious reasons. Taking a supplement that provides you with D3 will improve your overall health and performance and keep you fit for years to come.
Dosage: Take 50micrograms daily (equivalent to 2000iU)