Which ones, when, why and common ones that are sold as “the ultimate thing EVER!!” but really aren’t worth the money the tub they are put in! Supplements, Which, Why and When:
We will start with Creatine – this is the safest, most tested supplement on the market, doses shouldn’t exceed more than 0.05g per KG of body weight, so for someone who weighs 75kg that's a daily dose of 3.75g per day, as most scoops are 5g, then its roughly one scoop per day, you don’t need to load it (which is where you take, in some cases triple the daily dose for 1 week and then reduce, but it’s pointless) there is also no need to cycle creatine as by keeping at the maximum of 1 scoop per day you keep your muscles very full of it, the only people who would cycle it are fighters or weight making competitors, it is the safest supplement out there!
The next ‘supplement’ is whey protein, I hate that this is classed as a supplement, it’s very much a food, it’s made from separating curds and whey in the cheese making process, so its 100% all natural, I personally believe essential for if you come to the gym and I’ll go as far to say if you don’t too because of the effects it has on you and your health. It is perfect for a quick meal in between meetings, post workout, before bed with warm milk, if you get the mixture right it can make an incredible mouse for pudding, In the morning if you want food but don’t have time to make something proper (by proper I mean a solid meal). It will also boost your immune system, improve bone density, improve muscle mass, it’s also been linked to improved cognitive function, it really is essential and as far as I know it is still unrivalled in terms of protein quality and bioavailability!
Next up we have vitamin D3 – Now this would be fine to skip IF you lived in a sunny country and you worked outside or spent most of your time outside, but hey welcome to Sunny England with our clouds, rain and blisteringly cold winds but before we get sad about the weather – Vitamin D is essential for the following reasons, it will help with:
- can make you feel happier
- reducing chances of some cancers
- improved muscle function
- helps with bone density
- decreased risk of both type-2 diabetes and Cardiovascular disease, the list just goes on!
So, make sure you pay a bit more to get a good bio-available one - at the moment that strand is Cholecalciferol, 3000 – 5000 iu per day will do you the world of good!
Multivits and Multiminerals – Same as the above in terms of paying for a better one, the better the product (note: not the most expensive, the most bioavailable forms) the more your body will be able to actually use, these are one of those things that a lot of people have an opinion about when they really shouldn’t, if you could take a couple of pills that meant almost every one of your vitamin and mineral targets are hit for that day, WHO THE HELL WOULDN’T?!
That's what these are for, they aren’t to replace any fruit or veg or meats or any foods, you have to have variety, but in today’s day and age who really eats 30 different fruits and veg every day, think of these as your safety net, these will help keep you healthy, why risk not having them?
Omega 3 – this is just pure brain gains, you want to be able to look at something and move it with your thoughts? This is the thing you need! (Cannot guarantee it will give you Jedi powers) but on a serious note, the only fish I can tolerate eating is salmon and that has to be pre-cooked and flavoured, this supplement won’t do anything for you if you eat oily fish 3-4 times a week, if you don’t eat that amount of fish then grab a seat buddy omega-3 will take you on a ride! It can:
Caffeine – My lifeline, I wish I can be #sponsored by monster but unfortunately that is impossible at this present time but in the future who knows?!
Everyone know caffeine is good for fat loss, but only if you are in a calorie deficit,
That is about it for the good supplements Part 2 will be about the pointless oversold supplements!