The Fitness industry is packed with ridiculous products which claim to bring you amazing results. Lets cut through all the crap and take a look at 5 supplements which I would recommend!
1. Whey Protein - Protein is the nutrient most responsible for muscle growth and repair. Using protein supplements such as whey, egg, and casein powders isn’t necessary, but it is convenient. Make sure your protein includes whey components due to their high protein digestibility, corrected amino acid score and ability to increase muscle protein accretion (growth).
2. Creatine - Creatine is one of the most researched supplements out there with over 200 studies looking at the effects of creatine consumption. Unanimously the studies have agreed that creatine is safe to use and has positive effects on athletic performance. So lets see what they are; Creatine enhances the body's capacity to perform high intensity work (and assists greater muscle size and performance gains as a result), Creatine helps to promote complete recovery from intense exercise, Creatine improves Anaerobic capacity. Read the full benefits of creatine here.
3. Fish Oils - An omega-3 is one of the best single supplements you can buy. It can help increase muscle growth, reduce soreness and inflammation, improve insulin sensitivity, prevent weight gain and speed up fat loss, and more.
4. Multi Vitamin - Your body needs a wide spectrum of vitamins and minerals to carry out the millions of sophisticated functions it performs every day. Thus, it’s helpful to supplement our diets with vitamin and minerals, and the easiest way to get all of the essential vitamins and minerals we need is a good multi-vitamin product.
5. BCAA'S - Lastly, BCAA'S. Although not essential I find them a fantastic addition if my energy is depleted. They have also been shown to have a positive effect on a workout if training fasted. BCAA's are also a great whey protein substitute if you are trying to get down to a VERY low bf %.
I have tried not to mention brands in this post because some I prefer for different reasons.
The top 3 brands which I would go for and you can generally trust - Optimum Nutrition/Reflex Nutrition/Myprotein
