Now there’s a lot of different supplements out there, not all of them are needed, but I will give you an idea of which are the best ones for training and general health. If you do need more in-depth information, please feel free to contact Jade Kelsie Wolfenden (jadekelsie_ifbbpro – on Instagram).
Dietary supplements are substances you might use to add nutrients to your diet or to lower your risk of health problems, such as osteoporosis or arthritis. They can also aid with muscle gain/loss or strength. Dietary supplements come in the form of pills, capsules, powders, gel capsules and tablets, extracts, or liquids.
What are the best supplements for health?
Vitamin C – Best taken on a morning
- This is great for cell growth and tissue development
- Benefits heart health including reducing blood pressure
- Lowers risk of heart disease
- Prevents iron deficiency
- Boosts immune system (can keep you from getting unwell)
- Helps with memory
Magnesium – Best taken on an evening
- Helps strengthen bones
- Helps the feeling of depression and anxiety
- Perfect for helping you drift off into a deep sleep
- Ladies – can help PMS symptoms
Vitamin D – (we don’t get enough sunlight in the U.K so I’d say this is essential) Best taken on a morning
- Helps regulate calcium in our bodies (we need this to have strong bones)
- Keeps up our immune system
- Boosts mood
- Helps in skin regrowth and metabolism, so could help with clearing skin and helping the metabolism work more efficiently
Omega 3 fish oil – Best taken on a morning
- Perfect for brain function, heart health and overall health
- Reduces the risks of blood clotting
- Anti-inflammatory so will help after training with DOMS (Delayed Onset Muscle Soreness)
Iron – Best taken on a morning
- Improves energy
- May improve muscle strength
- Helps with sleep
- Helps fight infection
Vitamin B complex – Best taken on a morning
- Cell health
- Growth of red blood cells
- Energy levels
- Good eyesight
- Healthy brain function
- Aids good digestion
- Healthy appetite
- Proper nerve function
What supplements are best during training?
There are a few supplements that would be good to use during training, as these will help recovery and can aid in avoiding muscle wastage. This can be more apparent whilst training for long periods of time or at a high intensity.
EAAs – during training
These help increase protein synthesis, which creates a positive protein balance and results in a muscle building (anabolic) state that allows you to recover and build muscle more easily. They also help in muscle recovery, so those DOMS don’t kill you too much.
Glutamine – during training
Enhances muscle protein synthesis. Lots of micro-tears in the fibres of your muscle occur while working out. Taking glutamine can be beneficial by repairing the torn muscles and preventing further muscle damage. It also helps with water retention during training by aiding in hydration.
Creatine – during training
It is thought that creatine improves strength, increases lean muscle mass, helps the muscles recover quickly and helps with energy, especially in high intensity workouts.
Is it good to take supplements for weight loss?
Personally, NO! These supplements that are being sold on Amazon, eBay etc. are not healthy at all; they can ruin your metabolism for LIFE. Your metabolism helps your body burn calories by converting what you eat and drink into energy.
If you’re sticking to a good healthy diet (in deficit) so, eating less than you’re burning out, then you will lose weight regardless of what supplements you take.
Benefits of intra workouts?
Intra-workout supplements benefit the body and health during workouts in a variety of ways. They help increase energy, increase endurance, improve hydration and reduce muscle breakdown. This ensures that you are able to carry on training harder for longer without needing to rest.
Why would you use a protein supplement? (use of protein shakes etc.)
A protein supplement like protein powder will aid in making sure that you’re able to get your average daily intake of protein. It is very hard to do without the use of a supplement because you would have to eat a high amount of meat to hit this target. Protein itself is one of 3 major nutrients that you need to survive. Proteins are made up of chemical ‘building blocks’ called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source.
Using protein powder will help build muscle, repair tissue and help make the hormones and enzymes that help carry oxygen around your body. So, it’s essential! If you can’t get your protein intake from just meat/fish based sources, the use of protein powder will help MASSIVELY. You can use as much as needed. For example you need 1g of protein per pound of bodyweight so that just shows how much you actually need.