There is a big demand for supplements in the fitness industry. Every fitness guy gets into it to see some magical results. But what really works is your nutrition and exercise plan. In the fitness industry, there are a ton of different supplements for different goals and performance. Supplements only work 5-10% that’s why they are as ‘supplements’. They are like frosting on a cake. That means your nutrition and training should be well structured to get any small benefits.
According to scientific literature, there are very few supplements which really work.
The cheapest and advanced supplement available in the market. It is the most researched supplement and has positive effects in long run. Creatine enhances the ATP (adenosine triphosphate )synthesis which is a source of energy for our muscle compression. ATP delays the fatigue and helps us to do more reps with the same weights and in some cases helps us to lift more weights which means progressive overload and more volume with increments in hypertrophy aka more growth. That means creatine helps in putting muscle mass. 3-5g/ day and can be consumed anytime during a day.
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Another Supplement which is highly researched and is one of the most effective supplements in the fitness industry. Caffeine has tremendous positive benefits like it changes one’s mood and increases your cognition, caffeine plays a role indirectly in fat loss if you in a calorie deficit, caffeine also improves performance, caffeine also decreases fatigue etc. Caffeine sources are coffee, energy drink, soda drinks, fitness pre-workout supplements, tea, green tea, etc. In pre-workout supplements, caffeine is the main ingredient. 400mg is the normal range for most gym goers, it might go up as individual preference. Start with 3mg/kg and gradually increase to 5-6mg/kg.
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3. Fish oil
Omega 3 fatty acids, EPA and DHA are very important for body function and also offers many health benefits. It supports MPS (muscle protein synthesis) and restricts muscle protein breakdown. Few studies have also proved that helps in decreasing DOMS (Delayed onset muscle soreness). There would show up if you’re following the right nutrition protocols for your goal. Dosage would be somewhere 2-5g/ day.
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Multivitamin is available in every supermarket and medical shop. A tab of multivitamin provides us with all the necessary vitamins and minerals which are required for our body. It’s mostly needed when one is following a fat loss plan where you eat in a negative energy balance and get fewer vitamins and minerals. It’s a fact that multivitamin tabs can’t replace fruits and veggies. So if you don’t want to invest in it then make sure you don’t ignore fruits and vegetables. A typical regular dose of multivitamin tab per day with breakfast is ideal for everyone.
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If you planning to invest in these, then make sure you eat right according to your goal. Don’t just take them for magical results. They will only work and has 5-10% impact when your nutrition and training are top notch.
Yashovardhan Singh is a fitness coach with GetSetGo Fitness and a former national football player. He likes to keep a no-nonsense approach to fitness by applying scientific literature to provide results to his clients. Reach him at [email protected] for coaching.