With so many different types of foods on the market today we don’t get enough of the nutrients our bodies need purely through what we eat. Most people do not eat a balanced diet or carbs, proteins, greens and fats so their bodies are lacking in essential nutrients to maintain health. Especially for those who exercise often, they have a higher nutrient requirement than the average person. So no matter if you train regularity or not, everyone needs to take supplements to supply the body with essential vitamins, minerals, enzyme and nutrients it needs to maintain health. Below is a list of supplements that can help to maintain health, a healthy weight and a healthy system. If however you do eat a balanced diet and receive enough nutrients then supplements might not be for you. Also remember that if you have any health issues then speak to your doctor before deciding to take any supplements.
Multivitamin
Multivitamins contain a variety of essential vitamins that we don’t get enough of in our diets. A Multi fills in the gaps in our diets. It helps prevent the possibilities of vitamin deficiencies and fights against vitamin loss. They maintain our overall health and wellbeing. Best taken in the morning with breakfast.
Low Carb Whey Isolate Protein Powder
Protein is the building block of all muscles and essentially strength. A lot of protein is needed when training for both muscle growth and recovery. The essential responsibility for protein powder is to release protein into the muscles as quickly as possible, and that is what it does. So whey protein isolate is a highly recommended supplement as it absorbs into the muscles the fastest and it also increases the blood flow to muscles. One scoop should be taken within 45 minutes post workout.
- Males Trying to Gain Muscle
For men who want to gain muscle or weight then 0.8 – 1.0 grams of protein per pound of body weight is required per day.
- Males Trying to Lose Weight
For men who want to lose weight they actually need to eat more protein because they are substituting carbs for protein. Around 1.1 – 1.2 grams of protein per pound of body weight per day is required.
- Average Male
The average male who wants to remain healthy and maintain his weight should eat 0.4 grams of protein per pound of body weight per day.
- Female Trying to Gain Muscle
For women who want to gain muscle or weight then 0.6 – 0.8 grams of protein per pound of body weight is required per day.
- Female Trying to Lose Weight
For women who want to lose weight they actually need to eat more protein because they are substituting carbs for protein. Around 0.8 – 1.0 grams of protein per pound of body weight per day is required.
- Average Female
The average woman who wants to remain healthy and maintain his weight should eat 0.3 grams of protein per pound of body weight per day.
Supergreens
Supergreens alkalize the body, which improves the immune systems, helps nutrient absorption, increase energy levels and prevents illnesses. One scoop of supergreen powder is equivalent to 10 serves of vegetables so for those who struggle to eat their veggies, it is essential. The recommended dose should be taken with breakfast.
Fish oil
Fish oil is an essential fatty acid, which improves brain function, hair and skin vitality and most importantly join health. Fish oil is also said to turn on genes that stimulate fat burning. These benefits make fish oil an essential supplement. Recommended dose should be taken with breakfast.
Magnesium/calcium complex
Everyone knows that these two supplements are linked to bone health, strength and density. However they are also linked to muscle function, without them muscles cannot contract properly. These minerals also aid in muscle recovery, pain relief, cramps and joint mobility. For those who don’t eat dairy products, a complex would be very beneficial for them. The recommended dose should be taken just before bed.
BCAAs (Brain Chain Amino Acid)
BCAA’s help the body to better absorb proteins and can stop the body going into catabolism. They also can help increase your stamina and the length of your workouts as well as reduce muscle fatigue. This supplement is best taken whilst working out.
Thermogenic
Thermogenic are fat burners. They help stimulate the body’s fat burning receptor cells and enhance the metabolism. This in turn encourages fat cell break down and increase energy levels. It is best taken in the morning on an empty stomach or 2 hours after a meal.
Glutamine
Glutamine aids recovery after intense workouts. It helps strengthen the immune system and aids in the minimization of the breakdown of muscles during training. It is best taken before bed or just after training.
Vitamin C
Vitamin C is an essential supplement and should be included in everyone’s regime. As soon as you feel like you are getting sick, the first thing you do is take Vitamin C and that is because it boosts the immune system. Vitamin C is high in antioxidants and it protects muscle cells from damage and enhances growth and recovery. It is best taken with breakfast.
Claire Trojkovic is a health and fitness expert from Australia. She is also an international fitness model competitor who has won many champisonships in Australia as well as overseas. The most prestigous being the INBA World Championships in 2013 which was held in Greece.
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