Searching for the perfect supplement for your workouts is a journey of discovery. There are some that will absolutely suit your workout goal and others that aren’t quite the right fit regardless of the dose and timing. Before you buy and incorporate any supplement into your regime, you have to know the facts so you’re properly supporting your well-being and physical goals. This beginner’s guide to choosing workout supplements covers the basics and most common choices to help make an informed decision when the time comes.
What Are the Benefits of Workout Supplements?
Workout supplements exist for one core reason which is to enhance your exercise and provide a better outcome overall. It all depends on what you want to achieve; for instance, are you trying to build muscle or lose weight? These are your fitness goals and an important deciding factor in which way to turn when it comes to supplements. Whether it is a post-workout boost you’re searching for or a dietary intervention to assist with the performance factor, there is a lot to consider. So, what are the main players you need to know about?
Creatine
People gravitate towards creatine for enhancing muscle workouts, building strength, and general performance pushes. Found naturally in red meat and types of seafood, creatine is a type of acid that already exists in your body and is held in the muscle cells. When taken as a supplement before a workout, it has a positive effect on energy levels and general endurance. It is one of the safest supplements that has been in circulation for a number of years. For any of your creatine questions answered, always check in with expert guides like the one linked here.
What Dose Should I Take?
For beginners, it is recommended not to have any more than 5mg of Creatine on any single day. As with any new thing, it is good to try an incremental approach to see how you respond and what works for your body.
BCAAs
Branched-chain amino acids like leucine, valine, and isoleucine also boost workouts when taken correctly. They boost the capacity for muscles to actually grow during exercise and provide a vital source of energy for durability purposes and aid in recovery post-workout too. BCAAs interact positively with creatine by enhancing their efficacy too.
What Dose Should I Take?
This should be taken first thing in the morning, half an hour before your workout, and half an hour post-workout too. 5mg is the standard dose, but always check what’s appropriate for your weight and height.
Omega-3 Fish Oil
Omega-3 fish oil is mainly a recovery-focused supplement with a lot of great perks attached. While you can incorporate this into your diet naturally through eating salmon and other types of fish, the benefits of a supplement mean that you get the exact amount that is needed for your workout schedule. Plus, it helps if you are particularly averse to seafood. The main reason why omega-3 features in this context is that it offers a lot of benefits for sore muscles and bodies after a workout is completed. Anti-inflammatory properties make it the perfect solution for positive recuperation meaning that you won’t have to take too much time off between workouts.
What Dose Should I Take?
The perfect amount of omega-3 depends on what you’re doing on a typical day. If you are intensely working out, try to take at least 500mg in some format whether that is eating fish or taking a vitamin-style capsule.
So, there are a few different supplements that can be taken to enhance muscle growth and boost energy during a workout. When you take them, and how much you take will dictate how effective they are and that is why it’s vital to carry out research prior to purchasing or taking anything.
