If this is something you are questioning, then you have come to the right place! Here we will be giving you our advice on what health supplements to take to help your performance in the gym.
With so many different health supplements available these days, it can be hard to now what it actually useful to take and what is a load of rubbish! Hopefully we will be able to help guide you in the right direction – and save some money.
Fish Oil
We would really recommend you start taking some kind of fish oil supplement if you are doing a lot of exercise. Why you ask? By taking fish oil tablets daily, you’ll not only be improving your heart health and lowering your cholesterol levels. It will also help to keep your joints well lubricated. The fish oil will help your joints move smoother and therefore help to prevent injury.
Related Post – The Benefits Of Taking Fish Oil Supplements
Protein
Of all the supplements, this is probably the one you know the most about already. However, are you taking in enough protein? Especially if you’re leading an active lifestyle or lifting heavy weights. You should aim to have approximately 2 grams of protein per KG (kilograms) of body weight. So, for example, if you weigh 55kg, you should be having around 110 grams of protein per day.
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There are so many ways you can get extra protein in your diet these days. It doesn’t have to come from meat either. From protein powders in shakes or overnight porridge oats. Eating lean meats like chicken and turkey. Even veggie options like beans and pulses are packed with healthy plant based proteins.
EAA’s
EAA’s, otherwise known as – Essential Amino Acids are a combination of nine different essential amino acids. Your body is not able to produce these on its own and need to be taken in from either food or supplementation.
They include…
- Leucine
- Isoleucine
- Valine
- Histidine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
These essential amino acids are the building blocks for protein. They are also crucial in the growth of your muscles and the prevention of muscle catabolism. Meat, fish, eggs and certain plant protein sources like quinoa and chia seeds are all considered to be complete proteins as they contain all 9 essential amino acids your body needs. The supplements are usually sold in pill or powder form and can be found in most health stores these days. Like most dietary supplements, the powder form is generally the cheaper option.
Pre & Probiotics
For me, this is especially necessary as i had IBS quite badly when i was younger. Keeping your gut healthy and full of good bacteria is so important! Even if you haven’t had any digestive issues before, you want to keep your gut healthy as much as possible. Your body relies so much on having a healthy gut. Many issues people have in other areas of their body can be connected back to having gut issues.
Eating a well balanced diet full of fruits and vegetables will help you no end. However there are other things you can do to ensure your gut is as healthy as possible. For example, you want to make sure you have a good balance of both pre and probiotics.
Prebiotics help the gut bacteria produce nutrients for your colon. Prebiotics are found in nutritious foods such as – bananas, garlic, onions, leeks, asparagus, oats…etc.
Probiotics are live micro-organisms that offer many health benefits. They contain good bacteria that help your micro-biome flourish and stay healthy. They can be found in foods such as – natural yogurt, tempeh, miso, kombucha, pickles and some cheeses. However, you can also take probiotics in tablet or powder form. These normally have to be kept in the fridge once opened as they are live cultures. I have always taken it tablet form as i don’t have an issue with taking tablets. However, the powder form is great if you can’t swallow tablets. You need to take the powder first thing in the morning on an empty stomach, dissolved in water. Whereas you need to take x3 of the probiotic tablets a day but these can be taken anytime of day.
Vitamin C
A high strength vitamin c (approximately 1000 mg) is a good supplement to take on a daily basis. Your body will be under more stress the more active you are which can put your immune system under more strain than it’s use to so by taking something like a vitamin c tablet will ensure your immune system has the best chance possible of staying healthy and protected. (I put mine in with my BCAA’s drink which I sip on during my workouts).
Multi Vitamins
Yep, the good old multi vitamin is the last thing on our last of supplements we suggest you should be taking, with the main reason being they are a good all rounder to make sure you are getting in the essential vitamins your body needs. By being so active, your body will be put under a lot more stress so something like a multi vitamin will help to make sure nothing is being left out.
Coconut Water
OK, so it’s not a necessary one for every day use, but if you find you’re getting very de-hydrated during your workouts, something like drinking coconut water afterwards is great for putting back any electrolytes you may have lost. We have posted a more in-depth article on the benefits of coconut water if you wanted to read more about it.
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And that’s it! Unless you’re a professional athlete, training 6 plus hours a day, you really don’t need to take anything else. Don’t spend you hard earned money on supplements you really don’t need to be taking. Stick to the basics and you’ll do fine!
Which of these health supplements do you take?
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