Table of Contents
Amino Acids & BCAA’s
Amino Acids, essential for muscle building, recovery, and overall health, serve as the building blocks of protein. Among the 20 types, 9 are classified as essential, as the body cannot naturally produce them. Therefore, obtaining these crucial nutrients from our diet or through nutritional supplements is vital. Axe & Sledge The Grind is a popular EAAS B CAA’s & hydration supplement many use to get the amino acids they need for maximum muscle recovery & performance.
Creatine
This is quite possibly one of the most popular and important supplements in the industry second only to protein. Research has shown us that creatine can expand muscle mass bulk by around 10 pounds and muscle strength by over 10%. As you might have heard previously, creatine does indeed increase the water weight inside the muscles, maneuvering more liquid into the cells. However, this liquid puts a stretch on the muscle cells which helps increase muscle protein synthesis.
Creatine also provides the muscles with energy to help you power through your workouts. Additionally, while reducing inflammation is not the main use of creatine supplements, it is a beneficial side effect. There have been numerous studies with weightlifters, bodybuilders, and even triathlon athletes that have been conducted to test exactly how creatine supplements help with reducing inflammation. This supplement mostly comes in powder or pill form but you can occasionally find it in a liquid as well. They’re available in a large variety of flavors as well.
Casein Protein
Casein is a very slow-digesting protein compared to the other forms we have available. It can take six to eight hours to fully be digested by the body and absorbed into the muscles. For that reason, it’s generally taken later in the evening or right before bedtime. That way the muscles are continuously fed while you sleep. Milk is a great source of casein protein.
Fat Burners & Diet Supplements
There’s a variety of fat burners available and they work in different ways. Most of them will contain ingredients to give you more energy which will help you be more active and burn more calories throughout the day. Another popular type is those that help increase your metabolism. There’s also thermogenic which works by slightly increasing the body’s temperature to burn more calories. Appetite suppressors are another popular diet supplement that does just that, suppresses your appetite.
Glutamine
One supplement that’s often overlooked is glutamine. This amino acid is responsible for muscle growth, muscle recovery, gut health & a healthy immune system. You can generally find it in protein supplements, in a powder form all on its own, or as part of a pre/intra/post-workout blend. L-glutamine has recently been studied on multiple accounts for its impressive benefits for digestive health as well. L-Glutamine can assist in rebuilding and repairing the intestinal tract and lining of the gut by maintaining your body’s nitrogen balance. And since L-Glutamine decides where to place nitrogen atoms to be most efficient and effective in repairing the body, it’s extremely beneficial for individuals that have gastrointestinal issues such as leaky gut or inflammatory bowel diseases like Crohn’s disease, Ulcerative Colitis, and Irritable Bowel Syndrome.
Multi-Vitamin
This is a great way to get all the vitamins & minerals your body needs and may be lacking due to diet or deficiencies. Many are formulated for specific genders age groups & those who live particularly active lifestyles that include different ratios of vitamins, minerals & herbs, and are often priced better than if buying the ingredients individually. Studies have shown that taking a multivitamin may reduce your chance of cardiovascular disease & other heart complications. Additionally, they can help reduce the risk of some cancers developing. Another benefit is that most people when asked say they just generally feel better overall when taking them. This is a great place to start on your supplement journey.
Omega-3s & Fish Oil
There are dozens of benefits to taking fish oil supplements such as immune system health, joint support, heart health, focus support & more. Omega-3s are considered essential fatty acids which means they aren’t made by the body and must be consumed through what we eat or supplement form.
Pre-Workout
Pre-workout supplements are for the most part meant to give you energy for when you exercise. Some contain bCAA, creatine, and other ingredients for muscle recovery and pump. Most come in powder form and there are hundreds of different brands and flavors. There’s little consistency in terms of ingredients & ratios depending on the brand so it’s important to go with a safe & reputable product. Be sure to check reviews first just to be on the safe side.
Post-Workout
Post-recovery supplements are an often overlooked aspect of nutrition. Recovery is just important in healthy fitness and many choose supplements to recover quicker and get back to working out faster. By reducing your downtime, you can get faster results with muscle building and increasing stamina.
Whey Protein
This is one of the most popular types of protein supplements. It’s cheap, absorbed by the body quickly, and delivers quality protein and amino acids to the muscles that need it most. They’re generally taken near the end of the workout or right after to help the muscles with recovery and to build new muscle mass. There are hundreds of different brands and delicious flavors available so you have a lot of options. As with all products, I strongly recommend doing as much research as you can before trying out a product. You want to make sure it’s safe and doesn’t contain any unwanted fillers or added ingredients.
This general guide to nutritional supplements doesn’t cover everything, but it’s a great starting point for your journey into the world of supplements. I recommend doing as much research as you can before taking any new supplements and you should check with your doctor first especially if you have any health or medical conditions.
