The Best Supplements for Training
As more and more trainees strive to recover more effectively from their time in the gym, the search for the best supplements has landed on the most important nutrients that can help support optimal performance. For the trainee looking to build muscle, lose fat, increase fitness or just generally become healthier, there are a few essential supplements that have been proven to help them achieve their best results.
The first essential supplement for athletes is whey protein powder. Protein helps to build, maintain, and repair muscle. It is integral for trainees to make sure they get an adequate amount of it in their diet, as it can improve recovery after workouts and promote muscle gains. The amount changes depending on the intensity and frequency of training and whether you are a male or female trainee. For women the ISSN (International Society of Sports Nutrition) recommends anything from 1.8 – 3 grams per kilo of bodyweight and for men anywhere from 2 – 4 grams per kilo. Whey protein is a great source for trainees and is easily digestible when consumed within a 30-minute post-workout window. It is also important to choose a protein powder that is free from fillers and additives, such as sugar or artificial sweeteners.
The second supplement for trainees that is essential is Creatine monohydrate. Creatine is a natural compound that helps to increase strength, muscle size, and power output. It is one of the most studied and researched supplements available, with studies showing improvements in muscular endurance as well as anaerobic and aerobic capacity. Creatine is essential for athletes to gain an edge in any sport and is best taken in the form of a micronized powder. Recommended amount for overall health and better recovery from training ranges from 3 – 5 grams per day. It is important that you are consistent when taking creatine as it takes 10-12 until the muscle is saturated and until you reap the benefits. Also it is advisable to take a break from supplementation every two to three months.
The third supplement trainees should consider is branched-chain amino acids (BCAAs). BCAAs are the building blocks of protein and are the essential amino acids our bodies use to produce lean muscle. BCAAs help to reduce muscle soreness and fatigue, support protein metabolism, and promote muscle growth and recovery. They can be taken before, during, and after workouts to help maximize performance. Whey protein and any animal proteins that you consume in your diet will already contain BCAA’s, however if you train regularly and with intensity additional supplementation with BCAA’s will impede muscle protein breakdown (MPB) and slow lean tissue catabolism.
The fourth essential supplement for athletes is beta-alanine. Beta-alanine is a non-essential amino acid that helps to reduce fatigue and boost muscle endurance. It is known to improve exercise performance by increasing the amount of carnosine stored in muscles and boosting overall muscle power. It can also help to reduce muscle soreness and fatigue during and after intense physical activity.
Finally, multivitamins should be part of an athlete’s supplement regimen. Multivitamins are beneficial for providing essential vitamins and minerals that the body needs to function properly. Many trainees suffer from nutritional deficiencies due to their demanding training schedules, which is why it is important to supplement with a multivitamin to ensure they are getting all the nutrients they need. In conclusion, there are several essential supplements that athletes should be incorporating into their diets to maximize performance and achieve their goals. Protein powder, creatine monohydrate, BCAAs, beta-alanine, and multivitamins are all key supplements that can help support optimal performance.
