Fitness supplements can help you gain strength, lose weight, or improve your overall performance.
Of course, there’s no substitute for high-intensity exercise and a healthy diet. You need to be hitting the gym, lifting weights, and eating a healthy diet.
But with so many dietary supplements promising an easier ride to fitness, how do you know which ones are right?
In this article, we’ve highlighted some of the tried-and-true supplements you can count on to be effective.
Here are the top seven supplements that work:
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Creatine is a great supplement to energise your workouts. Despite its reputation as a substance for bodybuilders and weightlifters, creatine supports almost every performance goal.
Using creatine supplements pre-workout increases lean body mass, boosts strength, and improves motor function for both men and women.
When you work out with creatine, you can run faster, do more reps, and push your muscles to their full potential.
It comes in many forms; powder, liquid, solids, etc., and is found naturally in eggs, fish and meat.
Branched Chain Amino Acids (BCAAs)
BCAAs will carry on working towards your fitness goals long after your workout is over.
Amino acids help muscles recover and repair damage. So instead of spending time recovering from an intense workout, you can get back to it faster.
Amino acids also provide energy in the gym and limit certain hormones that inhibit muscle growth.
Taking branched-chain amino acid supplements throughout the day is the key to success. To get the best results, you must take these dietary supplements in the morning, at night, before, during, and after your workout.
Fortunately, BCAA powders aren’t too expensive, so incorporating them into your diet won’t be too expensive.
SARMs can increase strength and stamina, build muscle, and reduce body fat.
These supplements affect how your body produces and reacts to certain hormones, which boost energy, help you build muscle and improve your athletic performance.
Most SARMs have a cycle that’s anywhere between 4 weeks to 16 weeks — with the 8-12 week window being the most common.
The best supplements for muscle growth are:
- Test RAD-140
- Ibutamoren MK-677
- Ostarine MK-2866
Make sure you buy the purest and safest SARMs UK and worldwide, and read up on the correct dosage and cycle information before you start.
4. Whey Protein Powder
To gain muscle, you must consume enough protein.
Your body requires more protein than it can naturally break down to gain muscle. Protein-rich foods and a healthy diet can provide you with all the protein you need, but some people may struggle to do so.
Among the best supplements for muscle growth, whey stimulates muscle protein synthesis. As soon as it digests, it reaches your muscles quickly and starts building.
The peptides in whey also increase blood flow to muscles, so take it immediately after training.
The best option is to choose a hydrolysed whey powder or isolate whey protein.
By increasing the body’s level of carnosine, beta-alanine also aids in reducing muscle fatigue. You can reduce muscle strain, fatigue, and corrosion with carnosine because it prevents the buildup of acids in your body.
There is a limit to how much carnosine your body can produce and how much carnosine it can store. You can produce more carnosine in your body by taking concentrated amounts of beta-alanine.
6. Fish Oil
Natural anti-inflammatory Omega 3 oils found in fish oil can be the difference between running a mile and laying down five. During recovery, it will ease joint and muscle pain.
Fatty fish contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), both omega-3 fatty acids. If you’re not in the gym or training, fish oil is excellent for your lungs, heart, and blood circulation.
A study conducted on female elite soccer players and reported by The Journal of Sports Science and Medicine concluded that “the study suggests that supplementation with DHA produced perceptual-motor benefits in female elite athletes and that DHA could be a beneficial supplement in sports where decision making and reaction time efficiency are of importance.”
Coffee works just as well as pre-workouts and energy drinks. Drinking caffeine an hour before your workout can boost your pre-workout energy when you exercise in the morning.
Caffeine can improve your athletic endurance and power and buffer your perception of effort, pain and fatigue, which can help you perform better.
Remember to get enough food and sleep if you go down this route. Also, avoid caffeine after 3 p.m. since it can disrupt your sleep, making you more tired the next day.
Are fitness supplements safe?
Workout supplements used before and after exercise have been studied extensively, and they are generally safe and have minimal side effects (if any at all). Consult a doctor before beginning a fitness routine or taking supplements, and follow the directions carefully. Dosages are recommended for a reason!
Supplements alone won’t make you fit: you need to eat the proper diet and exercise appropriately. When your nutrition and exercise regimen is in order, consider dietary supplements.
Creatine is likely the best supplement for bulking, but you may also benefit from other supplements.
Good luck with your mission to boost your fitness levels!