So you’ve decided you want to start working out and begin a supplement regimen, and that’s GREAT! I’ve compiled a list of supplements for working out that are great for anyone.
Protein Powder Supplement
Protein is essential to muscle building and recovery. Supplementing before or after a workout can significantly reduce muscle fatigue. Think of this as FUEL for your muscles. As you burn more, your body will need more so it’s a convenient way to make sure your protein intake for the day is where it needs to be to help you grow.
While they may not be the most promoted or obvious, multi-vitamins are important to take when you begin a muscle-building routine. Athletes need more nutrients due to the intense and frequent workouts. Multi-vitamins will keep you from getting sick and increase your energy levels.
Branch Chain Amino Acids are essential, meaning we must get them in our diet because our bodies do not produce them. They are the building blocks of your body. They include leucine, isoleucine, and valine. “Branched-chain” refers to the chemical structure of these amino acids. They make up 35% of your muscle mass and must be present for molecular growth and development to take place. People who engage in intense physical activity use branched-chain amino acids to improve exercise performance and reduce protein and muscle breakdown during vigorous exercise. The fact that leucine, isoleucine, and valine are metabolized within muscle tissue allows them to be a quick energy source when the body needs it. There is a significant increase in BCAA metabolism during prolonged exercise simply because the body requires more energy during periods of stress such as training. This makes BCAAs incredibly effective when taken around the time of your workout routine.
Glutamine is a non-essential amino acid that reduces protein catabolism, supports protein synthesis, and speeds up recovery time between workouts. Some studies even show that glutamine boosts your immune system and promotes human growth hormone.
Creatine is one of the most researched supplements for working out available; it is produced naturally by the body and found in small quantities in animal products. Creatine stored in muscle cells helps produce ATP which is the primary energy currency in the body. Creatine Monohydrate has been proven to help muscles build phospocreatine which gives you the ability to perform better at shorter, intense, strength-building exercises. It has also been proven to aid in the increase in muscle size. Who doesn’t want that!
Choosing supplements for working out
Do you have to get this entire list of supplements for working out? NO. Will these supplements be helpful in aiding in your success? YES! If you are on a budget, I would say protein and a multi-vitamin (if nutrition is not on point) are a must. You can slowly add supplements to help you along the way. There are a lot of supplements on the market, and the great thing is that you can get a pre or a post workout that has everything you need in it. Just be mindful of the ingredients, don’t get caught up on big name brands, try to go with non-proprietary supplements, and listen to your body. It will truly let you know what you need.
As always I hope this was helpful, and if you have any questions you can email Courtney here.
– Sports Nutrition: third edition by Dan Gastelu 2014
– Essentials of Sports Nutrition and Supplements: Jose Antonio Douglas
– Kalman Jeffrey R. Stout Mike Greenwood Darryn S. Willoughby G. Gregory Haff February 11, 2009