SUPPLEMENTS
A concise list of the most common supplements taken by lifters at the beginner-intermediate level. Always do your research and consult with a professional before adding any type of supplementation to your daily regimen.
WHEY PROTEIN
Muscles require protein in order to repair and grow stronger. After a workout, protein consumption helps stimulate protein synthesis and facilitates recovery. Whey protein is a complete protein source and contains all 9 essential amino acids.
CREATINE
Creatine is a natural substance found in the body and in meat/fish. Creatine phosphate helps make ATP, which provides the energy for muscle contractions. Creatine supplements are taken in order to enhance the body's ability to create energy and increase muscle mass. The increased energy from creatine enables users to lift more in the gym and, therefore, create more muscle mass.
BCAAS
Branched chain amino acids (BCAAs) are composed of 3 of the 9 essential amino acids. These 3, valine, leucine, and isoleucine, are not produced naturally in the body. BCAA supplementation is meant to improve exercise performance, prevent muscle breakdown, and improve muscle repair and recovery.
CAFFIENE
Caffiene supplementation is meant to increase energy and decrease fatigue. Caffiene slows the speed at which the body uses glycogen stores by promoting the use of fat, which is more abundant than glycogen, as fuel.
PRE-WORKOUT
Pre-workout supplements, which are powdered and mixed with water, are advertised to improve athletic performance and energy prior to exercise. However, there’s no set list of ingredients. Certain ingredients in pre-workout supplements, such as creatine, caffeine, and nitric oxide precursors, have been shown to support athletic performance. Every pre-workout is different, so check the ingredients and their benefits before taking.
FISH OILS
Fish oils are taken to boost the intake of Omega-3 fatty acids and have been found to have anti-inflammatory and antioxidant purposes. Supplementation can help reduce DOMs and speed up recovery.