Choosing your supplements becomes quite difficult at times. With a plethora of information and advertisement that promote different kinds, you tend to get confused as to which one to choose to get the desired results. Actually for most people, it is probably unnecessary to take in all supplements, unless they are professionals or veteran trainees. As a general active individual or a recreational trainee, all you need are staple supplements.
Overall there are five basic staple supplements that can see you through as an active individual in need for building your muscles if you have them daily. The five basic supplements can be listed as:
- Protein Powder
- Good Fats
- Branched Chain Amino Acids
Creatine is Great for Anaerobic Weight Trainers
One of the most popular and widely recommended supplements, Creatine is used by athletes, footballers and bodybuilders alike. Creatine is naturally made by the body using amino acids and is stored mainly in the skeletal muscles. Creatine is found in food like fish and meat products. It helps the body to regenerate Adenosine Triphosphate (ATP) during anaerobic exercise,along with other functions. The body usually produces 100-150mmol/kg/dry weight (dw) of creatine and the creatine threshold of the body is ~150-160 mmol/kg/dwof muscle. When one takes creatine supplement, it helps the body to store up to the threshold level which comes in handy when engaging in anaerobic training. This makes creatine a wonderful supplement for people who engage in weight lifting and resistance training. (in the creatine article, it is recommended that you initially load creatine for 5 days and then take a lower daily dose)
Protein Powder is Essential for that Extra Building Block for Muscle Building
A major part of the body’s lean tissue, that is muscles, is mostly composed of protein and water. While an average person requires only 0.8g/kg/day of protein, people who are training to build muscles need a higher amount around 1.0- 1.2g/kg/day (Tarnopolsky, 2006). Though protein is available through food, consuming the amount of food that can supply sufficient or required amount of protein for muscle building could be quite inconveniencing and troublesome. ). This makes protein powder or supplements both essential and convenient for people who are doing muscle training.
Multivitamins Keeps you Going
Vitamins and minerals are extremely essential ingredients for our body and deliver many functions in the physiological processes of the body including growth, muscle contraction functions, immunity, reproduction, etc. Overall they greatly influence the general wellbeing and health of our bodies. Expectedly active individuals or those undertaking weight or muscle training require a higher dose of vitamins and minerals than an average person, which makes a multivitamin supplement essential for them. This way their bodies have access to higher levels of mineral and vitamins that is essential for their heightened physiological activities.
Good Fats are Essential for you to Really Keep and Feel Healthy
Contrary to the belief that “Fat” is bad, fat is not only good but essential for survival. Fat usually includes cholesterol, steroids, and triglycerides and is an essential macronutrient which helps with vision, generating energy, insulating and protecting vital organs, synthesising hormones, delivering immunity function, etc. Fat contains essential fatty acids (EFAs) omega-3, omega-6, and omega-9 that are vital for our body functioning. The body cannot produce omega-3 and 6 of the EFAs and produces only small amount of omega-9 fatty acids when the other two are present in the system. This is why supplementing them through intake is essential.
Branched Chain Amino Acids are Great Source of Energy
Essential amino acids, branched chain amino acids cannot be synthesised by the body on its own. Branched chain amino acids are building blocks for protein and chiefly deliver the function as source of energy along with other functions. Since the body cannot manufacture them, we need to get essential amino acids through food and supplements. Branch chain amino acid supplements are really helpful for active people since they can provide instant energy when muscle glycogen stores are depleted. People who are undergoing weight or muscle training are able to spare some glycogen in their muscles and can recover quickly from strenuous exercise with these supplements.
While an average person may not need many supplements, an active individual or those doing weight and muscle training need supplements in appropriate doses to help them get good results. However, only the five staple supplements as discussed above are enough for most active individuals. If you take prescribed doses of these five staple supplements, you are expected to see results in no time, without really having to hog on the plethora of supplements that are advertised these days.