What Supplements Should I Take To Support My Training?

Questions we are asked very often as personal trainers surround supplementation and what is needed/recommended to support training goals. The first thing I always say is that none are “needed”. Whatever your goals, 99% of the equation is made up off training and diet. Supplements are not required and many clients of mine over the years have achieved tremendous results in strength training, muscle gain, weight loss, and sports related fitness without touching anything of the sort. The old adage of “you can’t out-train a bad diet” can surely be joined by some far more profound catchphrase highlighting the 1% significance that supplementation is really going to have and to focus efforts accordingly. Perhaps someone far more imaginative than I should invent such a mantra….and perhaps you didn’t come here to be lectured to - so here we go. Below are some of the most useful supplements out there:

Protein powders

In most cases, probably the most useful. Yes you can absolutely meet your protein needs through natural food alone but making up endless portions of chicken and tuna can get dull and time consuming. Protein shakes offer an easy extra supplement to quickly increase your daily intake of that most important muscle building / recovery promoting nutrient. Try not to replace normal meals with this though - this should be an additional source of protein.

Creatine

Probably the most well researched supplement out there. It is naturally occurring in muscle cells and plays a crucial role in the production of ATP, the primary source of energy for the body’s cells. Taking on extra creatine can enhance muscle production since increased ATP means improved performance of short term maximal exercise. You can bench press a weight for 4 reps, you might now get 5, a sprinter may hold their top speed for 15 metres, that could become 17. You get the picture. An effective and safe supplement to explore.

Magnesium

Great for the regulation of muscle contractions. Can help muscles relax and can therefore be useful for prevention of cramps and in improving sleep.

Fish Oil

This contains Omega 3 which is most known for it’s anti-inflammatory qualities making it a great option for joint health. Sarah Sharpe Bsc (Senior nutritionist at Nutriadvanced) goes further and talks of how it supports brain and heart health as well.

Multivitamins

Never a substitute for a poor diet, but great for supplementing with extra of the necessary vitamins your body needs to support optimal functionality and replace vitamins lost through sweat and exertion.

BCAAs

Branch chain amino acids are often referred to as the “building blocks of protein” and are organic compounds composed of “mainly nitrogen, carbon, hydrogen, and oxygen” (Jared Meacham PhD at healthline.com). While your body needs 20 different amino acids to function properly, only 9 are classified as essential (these are the 9 your body cannot make) and can be consumed through many protein rich foods. Therefore most people get all the aminos they need through their diet, but many supplement with extra amino acids as well to promote muscle growth and recovery.

Glutamine

A popular non-essential amino acid that supports your body’s immune and digestive systems, also used in supplementation for recovery and to assist with muscle growth. Like most other BCAAs you can usually get all you need through a healthy diet.

So those are some of the most widely used supplements that can support your training in their own individual ways. While there are countless others in the market, many including myself would argue that the visible benefits of many of these will be negligible and stretch little beyond the dreaded PLACEBO.

Buyers beware!