The world of fitness can be full of conflicting information, pushy marketing and products that don’t do the trick. It can oftentimes be difficult to sift through the noise and find products that make a difference or advice that works. But I’ve been training and taking supplements for many years now, and through my learning and experience, I have been able to find what works for me. If you’re training regularly, it’s important to find what is effective and drop excess, whether that be excess supplements or exercises that don’t serve you. In this article, I’m going to go through the top 5 supplements that I’ve found to make the most impact on my training.
Creatine Monohydrate
If you’ve been in the fitness industry for any amount of time, then you’ve probably heard of creatine. It’s a heavily researched compound and is used by both athletes, bodybuilders and fitness enthusiasts alike consistently. It is a compound that is either made from amino acids in the body or is also present in meat, but you would need to eat a lot of protein to get the same amount you would from a supplement.
Creatine helps the muscles with getting more energy to contract, as it helps the conversion process of amino acids in the muscles to produce more energy. Without going into too much detail, the conversion process of Creatine gives the muscles more ATP to use, which means you can train for longer and push your body harder. This compound can also benefit the muscles by creating a fuller physique and is also known to help with brain health and cognitive performance.
If you’re looking to start using creatine, I would start with about 5g per day. Sometimes individuals have a loading phase (where they start with about 10-20g daily), but I don’t think it’s necessary. If you’re looking to get more benefits for cognitive health or are in any sports that have a potential impact on the brain, then you should up your dose to 10-15g daily close to competition.
I’ve been using creatine for the last 4-5 years every day, even when I’m not training regularly, because of its array of benefits, and its cost is very low. It’s a very safe and useful compound, and I recommend that almost everyone supplement with creatine.
Whey Protein Isolate
No matter what kind of training you’re doing, whether it’s on the athletic side, cardio or more strength training, you will need adequate protein. Protein is essential for everyone, whether you’re young or old and should be consumed regardless. This is where Whey Protein Isolate can come in for extra support, while it shouldn’t be a replacement for protein from your meals, it’s convenient to top up your diet. So what I would recommend is having high-protein meal plans and getting some extra protein in through supplementation.
Now we know that protein is responsible for muscle growth and repair, in particular, but there are many other benefits to be had with extra protein in your diet. Having high protein supports satiety for those wanting to lose weight, as well as preserving muscles while losing weight. It also supports general recovery and healing after hard sessions in the gym, as well as supporting immune health and hair, skin and nails.
When I supplement with protein, I would go with 1-2 scoops after training and mix that with either milk, water or sometimes oat milk, it’s up to you. This is typically about 1-2 scoops, which would be 30-60g of protein, but you should adjust based on your diet and goals. Just make sure you’re using a good quality product that is 3rd party tested. Many use fillers and other nasties, and quality makes a big difference.
Caffeine (Pre-Workout or Black Coffee)
My favourite one on this list would have to be caffeine. I live a pretty high-output life. So when I’m working, training or travelling, I sometimes need that extra boost to push me through hard sessions. This is where some good pre-workout or some simple black coffee fits well into the picture. While it shouldn’t be relied on constantly, and it can be addictive, it is a light stimulant that can help you get that little bit more out of your training.
If you’re going for some pre-workout, then you’re going to get a caffeine hit but with a few other compounds that will help with your training. It depends on the brand and type, but these typically include L-citruline, beta-alanine, amino acids and sometimes B vitamins. These help with things like increased output as well as blood flow to the muscles for increased endurance. I would implement pre-workout for more intense sessions while keeping black coffee for a casual boost.
The way caffeine works is by two factors, first by increasing adrenaline and second by blocking adenosine receptors. If you don’t already know, the adenosine is activated when we are tired or sleepy and is signalled to the body during a lack of sleep. When the caffeine enters the system, it blocks these receptors, stopping us from feeling tired. When these adenosine receptors are blocked, it brings up the adrenaline and dopamine levels in the body. Making us feel more alert and slightly euphoric, which is also why it’s a little addictive.
Omega 3 Fish-Oil
Did you know that most of the population is dangerously low in omega-3 fatty acids? This is because the average diet doesn’t contain too much omega-3 and more omega-6 fatty acids. Both of these need to be balanced, and when omega-6 is higher than its counter part it can lead to issues. This is why consuming omega-3 is essential for everyone, not only those who are into fitness. It doesn’t give the same fast-acting effects as caffeine or creatine, but over time helps with your cellular health and development.
In a perfect world, we would get our omega-3s from food, but in today’s environment, it’s almost impossible. This is because food quality is quite low, and ruminants that we do eat are very low in omega-3s. This makes wild-caught fish the only real source of omega-3, but this can be difficult, as most of us are not consuming fish regularly, making supplementation the only option. When you supplement regularly, it is known to reduce inflammation through balancing the omega-3 to omega-6 ratios in the body.
If you do start supplementing with omega-3, I would recommend starting at about 2-3mg daily, split in the morning and afternoon. But quality does matter, and I wouldn’t recommend getting store-bought gel capsules. This is because they are typically oxidised during the manufacturing process and are less effective. I would encourage you to get the refrigerated bottle form, which keeps it fresh and better utilised by the body.
Magnesium Glycinate
Now, magnesium is another vital micronutrient that most of us miss out on. It is something required by the body, but unfortunately, due to farming practices, there is very little magnesium in the foods we eat. This is because it is typically in the soil, but after farming, it becomes depleted, making it less and less present in our diets. Which is why supplementation is essential, not only for active individuals but for everybody.
This micronutrient is responsible for over 600 vital processes in the body and is very underrated as a supplement. All cells in the body need magnesium to function, and the balance of calcium to magnesium is essential for cells to be working optimally to carry out processes. It is especially vital for muscle contraction, nerve signalling and energy creation, which supports exercise. However, it can also assist in other functions such as heart health, bone strength, blood sugar regulation, mood, and even sleep.
When I began supplementation, I noticed better sleep, more energy, and fewer cramps in my body, which was bothering me during that time of heavy training. I would recommend taking about 400-600mg every day. You can either take one dose before bed or split it up in the morning and at night. I would also consider your daily activity needs, and if you’re living a particularly stressful lifestyle, then you should think about increasing your dosage.
I’ve included Magnesium Glycinate in this article because it is the best absorbed form of magnesium and great for brain and nerve function. I would avoid other cheaper types, such as oxide and citrate, as they are not as effective. If you can’t find glycinate at the store, I would recommend getting it online.
Summary
There you have it, my top 5 supplements that started to make a difference in my training and routine after implementation. Keep in mind this is not medical advice, and everyone has different needs and issues when it comes to health, so make sure you consult a health professional before experimenting with diet and supplementation. But for most of the population, taking these supplements would be a net positive when it comes to results. I hope you’ve gained some new knowledge and will get better results when implementing these supplements. All the best.
