Diet & Nutrition

Top 5 MUST Have Supplements For Your Diet

Using supplements is no longer a privilege as much as it is a necessity if you want to achieve your goals of getting hench, shedding fat, or just being able to show off in the gym. If you want guns like Arnold, you are going to need to give yourself the extra boost that only comes from utilising a high quality supplement. Let’s take a look at the top 5 supplements that need to be a part of your diet.

SUPPLEMENTS ARE NOT FOOD

First things first: Although supplements are an important part of your journey to live large, they will never replace whole foods. You have to remember that the only way in which supplements will be a benefit to you is if you are doing everything else correctly. That means you should be eating a balanced diet daily as well as performing a well-structured exercise programme. Both of which should be created around your personal fitness goals. A guy with dreams of hitting the bodybuilding stage will not be on the same programme as a guy trying to train for a sporting event.

MY TOP 5 SUPPLEMENTS 

These are my top 5 picks for the best supplements to utilise if you want to succeed at gaining muscle mass, burning fat, and improving your overall athletic performance.

1. WHEY Protein

Whey protein is a milk-based product that has one of the highest bioavailability ratings of all fitness supplements (110 out of 100!) It is ideal for supporting muscle growth.

Benefits:

  • Elevates levels of protein synthesis
  • Increases lean muscle tissue growth
  • Lowers blood pressure
  • Enhances immune system
  • Combats age-related medical issues

Best Time to Consume:

  • As a meal replacement (weight loss goals)
  • Pre, intra, or post workout (ideally post workout)
  • Before bed (muscle mass goals)

Dosage Directions:

  • One scoop mixed with 8 ounces of fat free milk or water

Brands I Recommend:

  • Optimum Nutrition 100% Gold Standard Whey
  • BSN Syntha-6

2. BCCAs

The end result of protein digestion, amino acids are critical for supporting a number of recovery processes including lean muscle tissue growth!

Benefits:

  • Increases muscle repair and recovery
  • Enhances protein synthesis
  • Triggers fat burning
  • Amplifies your fitness performance
  • Boosts natural testosterone levels

Best Time to Consume:

  • Pre, intra, or post workout (ideally intra workout)
  • Before bed (muscle mass goals)

Dosage Directions:

  • Powder: One scoop mixed with 8 ounces of water
  • Capsules: Depends on the serving size recommended by that brand. Follow directions accordingly.

Brands I Recommend:

  • BSN Amino X
  • Optimum Nutrition: Amino 5000

3. CREATINE

One of the most used and trusted of all supplements, creatine is a staple of the fitness industry. It provides you with the energy you need to perform, heal, and grow. Remember that if you’re going to start using creatine (mono-hydrate), you will need to do a loading phase. For the first five days that you use creatine, take 20 grams daily (4 scoops of 5 grams throughout the day). Starting on day number six and going forward, use a single 5-gram serving. Also, it’s best to cycle creatine every 4 to 6 weeks. So after this amount of time using it, take a month off, and start back up again. You will need to give your liver a break.

Benefits:

  • Increases levels of strength
  • Boosts athletic performance
  • Amplifies muscle recovery

Best Time to Consume:

  • Pre, intra, or post workout (ideally pre workout)
  • Before bed (muscle mass goals)

Dosage Directions:

  • Powder: One scoop mixed with 8 ounces of water
  • Capsules: Depends on the serving size recommended by that brand. Follow directions accordingly.

Brands I Recommend:

  • Reflex Nutrition Creatine Monohydrate
  • Grenade Essentials Creatine

4. OMEGA 3 FATTY ACIDS

Fats are finally getting the attention they rightly deserve. Omega 3 fatty acids are known to be one of the most effective supplements for supporting overall health as well as specific fitness goals.

Benefits:

  • Protects against cellular damage
  • Greatly reduces risk of disease
  • Boosts cognitive performance
  • Supports and protects your joints

Best Time to Consume:

  • Breakfast (30 to 60 minutes after waking)
  • Lunch (afternoon)
  • Before bed

Dosage Directions:

  • Capsules: Depends on the brand. Follow directions accordingly.

Brands I Recommend:

  • Viva Labs Krill Oil
  • NOW Foods Ultra Omega 3

5. VITAMIN D

Believe it or not, most people aren’t getting enough vitamin D! These crucial vitamin plays a key role in basic bodily processes and its importance only increases if you are an active individual. This one is VERY important during the winter months when you don’t get as much sunlight.

Benefits:

  • Increases natural testosterone production
  • Combats depression
  • Boosts muscular and skeletal formation and repair

Best Time to Consume:

  • Breakfast (30 to 60 minutes after waking)
  • Lunch (afternoon)

Dosage Directions:

  • Capsules: Depends on the brand. Follow directions accordingly.

Brands I Recommend:

  • Solgar Vitamin D3 with Calcium and Magnesium
  • Carlson Labs Vitamin D3

CONCLUSION

Although there are literally thousands of supplements available to you, I believe that the types mentioned above are the most ideal. Not only do they support your fitness goals, regardless of your personal wants, but they also boost your overall health. Recovery is the most critical part of achieving fitness success and these supplements can make that happen faster. Remember: Give yourself a boost with supplements but do NOT solely rely on them.

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Nikos Saklabanakis

Nikos Saklabanakis

Being passionate about health and fitness enables me to achieve my all time goal of guiding and supporting people through achieving their personal fitness dreams and being a significant part of dramatically changing their lives for the better.

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