So, lets start out by saying, i’m an advocate of eating your nutrients, finding and experimenting with different foods to keep your mind, body and soul happy, and keeping everything moving.
Also, there are many products and supplement companies that have claims that they are the magic pill or powder that will help you lose weight or gain incredible muscle in 7 days!
Unfortunately, they don’t exist and are a waste of money for the naive.
BUT, here’s some supplements ‘some’ of you may want to include in your current nutrition day in day out.
- Whey Protein
If you struggle with hitting your protein goal (1.5 to 2.3 grams) everyday, then adding 1 to 2 scoops of whey protein will help improve your intake, especially if you struggle to eat it through a meal during the day.
This however isn’t a ‘meal replacement’ it’s to optimise muscle growth / fat loss process. Most people should aim for 1.5 grams, increasing intake depending on physical activity; if you are an athlete to high standards you should opt for 2-2.3 grams respectively.
2. Collagen Protein
Collagen is a structural protein in various connective tissue, its found all over the body, helping build and benefit hair, nails, tendons, ligaments and will be noticeable for those who may of been lacking once supplementing into diet.
10grams (1 scoop) of collagen protein into / included in your protein shake daily will do the job.
Creatine works alongside protein and other energy sources to be more effective. Creatine has been found to help with muscle growth by increasing exercise capacity, it’s great for those who struggle to put on size (Hardgainers). Creatine helps push through a couple more reps that will help lead to muscle growth.
Creatine is also a top supplement for athletes or those who regularly do high intensity training. Although the body does produce creatine, it only does so in small quantities.
Magnesium is great, it’s found in some incredibly nutrient dense foods too! Such as Spinach, Dark Chocolate (70-85% cocoa), Quinoa, Almonds, Cashews, Avocado and Salmon just to name a few, which can easily be implemented into your daily nutrition.
It has over 600 reactions in the body, has been shown to lower blood pressure, benefits against type 2 diabetes, boost energy, which may link to why it helps with fighting depression.
With the lists of foods above, magnesium should be easy to include in your diet, however, if you struggle to eat some a supplement should be the last resort as it’s benefits are INCREDIBLE!
5. Omega 3 Fish Oils
Fish Oils have some amazing scientifically proven benefits to the human body. Opting for one to two fish based meals per week is optimum, however, is not always accessible and easily forgotten, leaving Omega 3 Fish Oils to be the perfect supplement.
They help with heart health, has been shown to have good fats for mental health, and has been shown to improve eye health in the ageing population.
Many other benefits scientifically proven such as aiding weight loss when combined with a training program, with reduction to bodily inflammation and great for healthy skin and hair.
Imagine how great your skin/hair will be when taking these with collagen protein (MIND BLOWN) 🤯 .
6. Vitamin D
The Western world seems to be deficient in Vitamin D3, due to lack of sunshine, living in polluted areas, and using sunscreen.
Vitamin D has been shown to fight multiple diseases, decrease depression and boost weight loss. A great supplement for those who live in cities or cloudier climates; however, the best cure is to go outside, enjoy every moment of sunshine whilst moving around. Which will boost other hormones too!
7. BCAA’s (Branch Chain Amino Acids)
BCAA’s are 20 different amino acids, with 9 essential amino acids and 11 non-essential amino acids. The 9 essential amino acids can’t be produce by the body, meaning they are literally essential to include in your diet!
They make up thousands of different proteins in the body. BCAA’s are three essential amino acids, leucine, isoleucine and valine.
Similar to proteins benefits BCAA’s are found to increase muscle growth by preventing muscle breakdown and improving muscle synthesis. Reduces fatigue and muscle soreness.
Luckily, these essential amino acids are found in plenty of foods, including beef, chicken, eggs, tuna and most diary products. So unless you are a vegetarian/vegan you may need to supplement, otherwise you may already be getting enough.
So, theres 7 supplements you should consider implementing into your existing nutrition . Be thoughtful of what you regularly eat and where you get your energy from as excess amounts of anything is not always good in context to nutrition.
If you are interested in finding out more about training and nutrition and what supplements may be best for you, one of my personalised programmes will be great for you! Get in contact today! Online Coaching available at your fingertips.
BSc PT Aaron Goacher
Aaron is a graduate Sports Therapist, Fitness Coach and has been training since the age of 15, after suffering from an illness which stopped muscle growth and function, he has always had an interest in everything sports, health and fitness related.