When it comes to getting on the road to becoming healthier, fitter and enjoying the benefits that dedicated training can bring, it is sometimes confusing where to start with regards to supplements.
First and foremost it is important to remember that all supplements are not created equally. The supplements that a reputable retailer buys in are 100% genuine and contain only top quality ingredients therefore you truly do only get what it says on the tin. When it comes to buying off Ebay or from a less than reputable source you might save a few pounds here are there on the initial price however you could be taking anything, and these poor quality supplements, even if you are lucky enough not to fall ill, are simply not going to be effective.
That important warning aside, here are the top five essential supplements for new starters.
Protein is the king of all sports supplements as far as many are concerned. Protein helps you shed fat as part of a controlled and clean diet, will facilitate healing which is essential when you consider the strain that your muscles are put under when training and will, again if used alongside a suitable training regime, result in increasing both strength and muscle mass. A popular protein product for those in training is whey protein as it digests quickly, which is great for snatched extra training sessions.
2. Greens Supplements
Be clear here, greens supplements will not replace everything you get from fruits and vegetables however they will eliminate much of the damage done to your body when enough fresh food such as this isn’t ingested. Obviously fruits and vegetables here are the best option however for those who are in training and don’t manage to get through the green they should; this supplement will help reduce some of the side effects of not ingesting enough vitamins and minerals.
3. Fish Oil Supplements
These are a fabulous alternative (and infinitely better for you) to popping handfuls of ibuprofen each day. Fish oils act as a natural ant-inflammatory so for many in training who need this, fish oils would be the better option. Anti-inflammation properties aside fish oil supplements are well known to help with a variety of things such as fat loss, concentration and even cardiovascular disease. Provided you are taking quality fish oil supplements the benefits here are undeniable.
Creatine is a well-known nutrient for boosting both strength and power, especially useful as a pre-workout supplement. When training with added creatine there is often a significant improvement in muscle size too. Well researched by many, creatine is a popular supplement for obvious reasons. Creatine, as well as all supplements needs to be taking in a controlled way therefore to ensure that you are getting the right amount, read the labels and ask those in the know.
Carbohydrates work to quickly and efficiently facilitate protein and glycogen synthesis / re-synthesis during and immediately after training this will help with muscle building and replenshing energy and will aid a faster recovery (during and after training use simple carbohydrates)
Carbohydrates are very important in a bodybuilders and sports enthusiasts diet. Having the knowledge when to use simple carbs and complex carbs is crucial.
If you are just starting out then this guide is a great resource for getting going with nutritional supplements.