A question asked by many of my clients is what supplements they should be taking to assist them in achieving their health and fitness goals. Now in general there are 3 key supplements I would always recommend:
So what are they?
- Whey Protein
Now Whey has a load of benefits from helping your muscles grow and recover, lowering blood pressure and may also help in achieving your fat loss goals. It is also a great way of supplementing your diet to achieve your daily protein goal (Between 0.8 and 1g of protein per pound of bodyweight is ideal)
This is one of the most tested supplements on the market and one of the only ones proven to work. The list of benefits is also extensive; Increases training quality and strength, improved recovery and increased endurance. Try and always go for Creapure branded Creatine monohydrate or Kre-Alkalyn, these two products are the best available meaning better absorption and shouldn’t cause stomach cramps which you will get with cheap creatine.
A good quality Multi Vit I feel is also an essential addition to your diet as it is near impossible to get all the vitamins and nutrients your body requires from your diet alone. Taking one a day to help maintain your healthand help prevent problems before they become significant is a very good idea.
Let’s talk Omega 3
Omega-3 fatty acids are polyunsaturated fats, a type of fat your body can’t make.
Since the human body can’t produce omega-3s, these fats are referred to as “essential fats,” meaning that you have to get them from your diet.
The World Health Organization (WHO) recommends eating at least two portions of oily fish per week, which is rich in the omega-3s EPA and DHA.
There are many types of omega 3 fats, which differ based on their chemical shape and size. Here are the three most common:
Eicosapentaenoic acid (EPA): Main function is to produce chemicals called eicosanoids, which help reduce inflammation. EPA also helps reduce symptoms of depression.
Docosahexaenoic acid (DHA): DHA makes up about 8% of brain weight and is extremely important for normal brain development and function.
Alpha-linolenic acid (ALA): This fatty acid can be converted into EPA and DHA, although the process is not very efficient. ALA is mainly used by the body for energy.
Omega-3 fats are a crucial part of human cell membranes. They also have a number of other important functions, including:
Improving heart health: Omega-3 fatty acids can increase “good” HDL cholesterol. They can also reduce triglycerides, blood pressure and the formation of arterial plaques.
Supporting mental health: Taking omega-3s can reduce symptoms of depression, schizophrenia and bipolar disorder. It can also reduce the risk of psychotic disorders for those who are at risk.
Reducing weight and waist size: Omega-3 fats play an important role in weight management and can help reduce waist circumference.
Decreasing liver fat: Consuming omega-3s in your diet can help decrease the amount of fat in your liver.
Fighting inflammation: Omega-3 fats are anti-inflammatory, meaning they can reduce the inflammation in your body that can contribute to a number of chronic diseases.
Preventing dementia: People who eat more fish, which is high in omega-3 fats, tend to have a slower decline in brain function in old age. Omega-3s may also help improve memory in older people.
Promoting bone health: People with higher omega-3 intake and blood levels tend to have better bone mineral density.
In general, we do not get enough omega-3s in our diet so it is important to either supplement it or ensure your diet contains some oily fish.
Glucosamine is vital for building cartilage. Cartilage is a flexible, tough connective tissue found in several parts of the body. This firm, rubbery tissue functions as padding at the ends of long bones where they meet joints.
As we age, cartilage can become less flexible and can steadily breakdown. There is some evidence that glucosamine might slow this process.
As people age, glucosamine levels fall. So, in time, this may play a role in joint deterioration. Also due to the impact put through our joints from lifting and exercise I feel there is no harm taking this in order to try and keep you lifting and training for years to come.
These products won’t necessarily get you bigger/fitter/leaner or stronger on their own without you putting in the work in and out of the gym however, they will hopefully help to keep you fit and healthy meaning you will train harder, recover better and see results more quickly.
Thanks again for reading!