Written by Menswear Style in Health & Fitness on the 13th December 2016

Gym supplements are quite commonly used these days for various reasons such as fat burning, energy, recovery, and even muscle growth. The industry has grown to over a 30-billion-dollar industry over the past decade, and there is good reason for this spike in wealth. The reason? This is because supplements work for most people when taken properly alongside a proper diet and fitness program. No supplement can take place of either of these two concepts. You must exercise and you should start eating better too. A supplement means to aid something – not take its place. Let’s look at some supplements that you should use during your training programs.

Whey Protein 

Whey protein is one of two parts found in dairy and makes up 20% – casein protein being the other portion with 80%. Whey protein is well known and used because it has been studied to digest faster into the bloodstream to boost the effects of protein synthesis greatly opposed to not having anything at all. What this means is more effective muscle recovery, which could lead to better muscular growth. Whey protein contains plenty of amino acids including BCAA’s. The large number of peptides will also enhance the abilities of blood vessels by allowing more blood to flow into your muscles. This essentially means more nutrients are being taken to damaged muscle fibers after training, speeding up the recovery and muscle building process. Whey protein can be found in a very large number of flavours with extra nutrients being thrown in as well.

Branched Chain Amino Acids (BCAA) 

Muscle growth basically requires three different amino acids that are going to be needed for this process to take place. The BCAA’s are leucine, isoleucine, and valine. Muscle growth is more affected by leucine, so that is why you see the whole 2:11 or 3:11 ratios. The largest number basically stands for leucine while the other two are generally the same amounts. Leucine is the higher of the two because it has been found to be the bigger part of the picture that leads to protein synthesis being activated i.e. muscle growth. BCAA’s are also used for muscle retention, which means you are taking the precaution to prevent muscle loss due to fasting or excessive training. Fasting throughout the night also requires plenty of nutrients and takes a toll on your body. Consuming BCAA’s in the morning on an empty stomach is going to help place your body in an anabolic state preventing muscle waste.

Creatine 

Creatine monohydrate is one of the most widely researched supplements with plenty of proven research showing that it is worth using creatine. This amino is produced naturally in your body, but increasing the stored amount within your muscles will boost energy, muscle endurance, and strength as well. Creatine can also be found in other forms such as hydrochloride (HCL), Creapure, and Magnapower to name a few. They all basically help in the same way, but the difference is absorption and how much is needed per dosing. In the end they are all designed to enhance performance so you can train harder. The one issue some talk about is water retention. This is not an issue if you stay hydrated and sweat during your workouts. If not, then you will start to notice water retention in your muscles. Kidney damage from creatine is very rare unless you've previously had a kidney problem.

Beta Alanine 

This non-essential amino is also produced by your body, and is well known for causing the “skin tingles” that occurs after consuming a pre-workout. However, many do not understand that beta alanine is much more than just the tingly feeling you get. This amino boosts carnosine levels and has been established to be quite effective in boosting training performance. One research even suggested using beta alanine would have allowed the last place runner of the Olympics to take third place. That is quite a speculation to make that shows benefits. Beta alanine is to be taken routinely and works more effectively as carnosine levels are increased being stored within your muscles. Strength, endurance, and power all experience improvements the longer you use this amino.

Glutamine 

The amino acids keep on stepping up to plate with another great one called glutamine. Amino acids are becoming quite popular because they are basically natural for your body and already recognised. This basically means they are generally safe to consume for most people in good health. This amino helps with numerous effects such as enhanced protein synthesis i.e. recovery, better strength gains, and even boosts the immune system. Glutamine makes up 60% of the skeletal muscle in our body, and takes quite a bit to fully replenish. Six days to be fully restored again in fact. Low glutamine levels can hinder recovery, decrease strength, and worst of all, destroy muscle for energy. Consider investing in glutamine for recovery purposes and to consume intra workout as well.

Fish Oil 

This supplement is widely becoming popular due to the claims that it helps lubricate your joints, keeps skin looking young, and creates a better overall feeling for your health. Many of these brands out there try to ruin this supplement by providing ineffective dosages that do not display DHA and EPA. The main reason that a lot of people have been using this is that it may help keep your heart healthy as well, although the American Heart Association may not like this concept very much. Fish oil also contains omega-3 fatty acids, which is something that your body creates from within.

Carnitine 

Carnitine is a useful supplement because it can increase your metabolism thus leading to fat loss and lean muscle retention. Now, this supplement does not seem to be on the cool side of people so everyone sadly stears around this one. Carnitine has been studied and proven to boost training outcome by 11% leading to strength and power gains. Carnitine is also an important supplement that can reduce muscle soreness and boost muscular recovery.

We list and discuss How to Use Gym Supplements Effectively, featuring Glutamine, Beta Alanine and Branched Chain Amino Acids.