Supplements Explained

Supplements are used by both pro athletes and everyday people. As reported by Forbes magazine, the supplement industry is projected to grow to a humongous $60 billion industry.there are many uses for supplements, they provide many health benefits such as faster recovery and support for joints and movement and can also aid with both muscle gain and fat loss. Throughout this article I will attempt to explain the benefits and uses of the most popular supplements on the market.

Main Supplements:

1. Whey Protein:

Whey protein is the king of all supplements. Its derived from milk and can aid in both fat loss and muscle gain. Due to its high absorption rate by the body, it is generally taking post workout in the form of a protein shake. The reason behind this is that whey protein contains all of the branch amino acids that are required to grow and develop the bodies muscles and by having a faster absorption rate than other proteins, your bodies muscles will be able to receive these amino acids incredibly quickly, turning your body from a catabolic state ( muscle is being broken down)  into a anabolic state (Muscle fibres are being repaired and muscle growth occurs). As the recommended protein intake is 50 grams a day, people who perform resistance training will require at least 1g/pound of bodyweight. For most people this high protein requirement is hard to meet through whole foods alone therefore many will use a protein supplement. The idea of supplements is to supplement your diet and not replace it, the use of whey protein is to help people reach their daily protein

requirements.

2. Casein Protein:

Casein as well as whey is derived form milk. Casein is slowly digested by the body with digestion taking between 3-4 hours. Due to this its best to be taken right before bed , aiding in muscle repair and growth as you sleep throughout the night. Just like whey, casein is best taken as a protein shake however unlike whey, casein has a thicker texture and requires more liquid when making up.

3. Creatine:

Creatine is the most researched supplement around. Research has shown that creatine helps with both muscle gain and strength gain. The reason for this is that it produces more ATP energy. Without going into too much detail, what this basically means is that it produces more of the energy required when the body quickly needs it. So when you are pumping out the reps on the bench press , creatine will give you're body more quick energy allowing you to push out more reps. As you can see , this will clearly lead to more strength and muscle gains as the workout has increased. As well as increasing ATP, creatine draws water into you're muscle cells , giving a more full look. Due to this you may want to consume more water , perhaps 3 ltrs a day in order to prevent any pressure being placed on your kidneys. If you're going to buy creatine , mono-hydrate is the best out there and has been proven time and time again to be effective. Other forms of creatine such as creatine ester and kre-aklyne haven't had much researched done on them so the safety of using them is 100% guaranteed.

4. Multi-vitamins:

Multi-vitamins are important not just for gym goers and athletes but for everyday people as well. It is a well known fact that the quality of our food in both the UK and the USA  is going down and the loss of important minerals and vitamins through the processing of foods is increasing. Because of this many people fail to get enough vitamins in their diet and many require a multi-vitamin to supplement their diet. Multi-vitamins are especially important for those undertaking an exercise regime as weight lifting, or fat loss can place strain on the immune system. The introduction of a multi-vitamin will keep vitamin and mineral levels high supporting you're immune system whilst you train. In my opinion it is worth the few quid for a vitamin supplement. I would rather train without being sick than having to take time off in order to recover from the likes of the cold.

Supplements are used only to supplement a diet and not to be used as the sole food intake!!

If you found my Supplement guide a good read , check out my fitness guide! contains free workouts and nutrition advice.