We are often asked by our members, “Should I be taking any supplements?” The truth is; most people don’t even know what each supplement does. So, in this article, I will go through the most common supplements available and what benefits they have.
Whey protein is probably the most used supplement in the world. Protein shakes are a great and easy tool to help anyone achieve their personal goals.
Unfortunately, a lot of people don’t hit their required protein intake which can lead to inadequate recovery and also some health issues. Your required protein grams per day can be worked out roughly by multiplying your body weight in KG by 0.8. The o.8 multiplier can change based on how active you are; more activity means you need more protein. This value can vary from 0.8 to 1.8 depending on your size and goals. If you are somebody who struggles to get your protein into your diet or just want to add some extra in, then protein shakes are a brilliant solution for that! I would recommend looking for a simple ‘Whey Protein’ without anything added.
Vitamin C helps to boost your immune function. It is known as an antioxidant which means it helps to flush out the bad toxins in the body, which are very common to have if you catch a cold. The daily recommendation for vitamin C is 40mg a day, however this doesn’t take into effect people who are physically fit. If you are training really hard and your body is a bit run down from training you can be susceptible to colds. With Vitamin C you must take it every day and if you start to feel a bit under the weather then you should temporarily up your dosage to avoid illness.
Beta Alanine has a primary function of increasing endurance. It is a non-essential amino acid responsible for the amount of carnosine in our muscles. Carnosine is heavily involved with sport performance. Therefore, beta alanine would be mostly used by, boxers, track athletes and rugby players due to it increasing aerobic endurance and delaying muscle fatigue.
Creatine’s main function is on muscular performance. Everyone has creatine stored in their muscle. It is actually naturally occurring in the body and can be found within the muscles. Creatine helps to create ATP, which is what gives you energy for short powerful bursts. A good example is a 100m sprinter only working for around 10 seconds, this athlete would be using his ATP system which creatine helps to create. Supplementing creatine is also a great way to help to increase the size and strength of your muscles as it can allow you to perform an extra couple of repetitions each set.
Glucosamine is also something that is produced by our bodies. It is formed naturally in the body as a combination of glucose and the amino acid glutamine. It repairs cartilage and tissues. Research shows that taking this is great for people with arthritis or osteoporosis, but also that it is good for people over 30 due to decreased natural production on glucosamine over this age.
These have a main purpose of improving your overall health. During the food preparation process of making in bulk and packaging for long life, many foods lose a lot of their key vitamins and minerals. Obviously priority number one should be to gain these micronutrients through fresh foods, fruit and veg, however multivitamins are a great way for everybody to up their intake of essential vitamins and minerals.