It is believed by many that a single supplement will be the cause for rapid results on it’s own. This misconception allows supplement companies to sell you one product after another as a ‘magical supplement’ which in reality you do not need. The secret behind muscle gain and weight loss is in fact behind your hard work and proper nutrition tactics – with supplements only being a small percentage of your journey, as an extra push. There are only a couple of supplements which will actually prove effective for you.
The first supplement we’ll be going into is Creatine. There are many different types of Creatine with different results making the supplement suitable for the vast majority of people.
One type of Creatine is Monohydrate – the cheapest and most studied type of Creatine. Creatine Monohydrate has been tested numerous times and has proven itself in each and every study, the scientific evidence behind Monohydrate proves the supplement to be reliable.
The next supplement I’ll be discussing is widely used across the globe and this is Protein Powder. It may be difficult for some to reach their protein goals within their meals so protein powder can definitely be helpful when it comes to hitting your macros. This is perfect to have after a workout or on the go to fit in the extra protein you need. Fortunately, there are many different types of protein, however Whey Protein in specific can come with many benefits. Whey protein is indeed relatively cheap, tastes good and is very efficiently absorbed by your body. Therefore making Whey Protein a vital part of your diet.
The next two supplements we’ll be talking about are specifically for burning fat while minimising muscle loss. BCAA’s (branched chain amino acids) and L-Glutamine
will help to keep muscle tissue during a calorie deficit. These supplements are often found in most protein powders so they should only be taken in addition to the powder when you’re cutting calories. It can be argued that fat burning supplements are in fact unhealthy for you and can cause a number of different problems. However, green tea and EGCG are scientifically proven to be healthy and effective for burning fats.
There are also stimulants and supplements that can provide you with energy such as Nitric Oxide, Caffeine, Vitamin B and Beta Alanine.
Nitric Oxide can give you a pump throughout your workouts and provide you with huge amounts of energy – helping you get through those reps.
Beta Alanine can decrease lactic acid buildup in your muscles during your sets – allowing you to recover faster between your sets and reduce fatigue. However, a side-effect to using Beta Alanine would be that you’ll begin to feel pins and needles at times when you first start taking it, thankfully these will become less intense over time.
Caffeine and Vitamin B are both supplements taken to boost your energy levels before your workout to ensure you have a productive session.
An effective product would combine these supplements. However, it is not recommended to overuse these as you’ll begin to rely on them, instead take the supplement 1-2x per week before intense workouts.