Nutritional Supplements and Supplement Product Reviews

Recommended Key Supplements

There are two supplements that are a must that you should be using when it comes to weight training, strength training and or bodybuilding or participating in any athletic activity.

  1. Creatine
  2. An isolate protein powder - be it whey or vegan (plant-based); non-isolate is fine too.

Although, it is possible to consume all the protein your body requires from a diet high in protein, I recommend that you do at least take creatine as a supplement. You will notice a big difference.

Optional Supplements

Optional, but not required. These two are great for boosting energy, performance and workout recovery without the use of caffeine.

Multi-vitamins - You may also want to take a multi-vitamin either every day or after your workout because consuming the right amout of minerals and vitamins all tie into how well proteins are absorbed by your body and your energy levels. It all depends on the vitamin and mineral content of the foods you eat, but I find it really helps with your energy levels.

Here is a list of the above supplements in greater detail:

Creatine

A little history about creatine. It occurs naturally in relatively high concentrations in certain foods - beef, salmon, tuna. It was discovered in meat extracts in 1832 by a French scientist named Chevreul. In 1923 scientists discovered that the average human body contains 100 grams of creatine and 95% of it is stored in human tissue.

It's naturally made in our body by our liver and may also be produced in the kidneys. Creatine is then transported in our blood stream to our muscle cells where it is converted to creatine phosphate.

Various studies over the years have found that creatine may promote muscle growth. This is achieved by the increased workload on your muscles as a result of creatine providing you with more energy and less muscle fatigue, faster muscle recovery time. Many studies over the years have shown that there are many other benefits to creatine supplementation.

I have found that using creatine has increased my body mass, I've gained more muscle and I have a lot more energy when I'm at the gym training with weights. It also speeds up my muscle recovery time. I'm rarely sore or suffer from muscle fatigue after heavy or intense workouts.

Creatine article and video about: Creatine Benefits, Use and Myths Dispelled

Protein

Protein Powder Supplements - Whey and Vegan Protein : about protein, how and the amount of protein to consume, and what to look for in a protein powder supplement.

BCAAs - BCAA Powder

A third supplement you may want to consider using but not a must, is a BCAA powder supplement that is magnesium fortified for optimal protein synthesis either every day (as product label recommends) or by adding it to your water bottle when you go to the gym. In the fall of 2021, I started using this supplement only on my workout days Mutant BCAA 9.7 Amazon ad for text ad just to see what results it may provide me with when weight training. I added some BCAA powder to my water bottle - so basically 1 spoonful (either half 5.5 grams or full 11 grams), 3 times per week. I wanted to see if it would boost my lifting performance and provide me with greater muscle energy. I have found that it does both. Best to try it for yourself on a regular basis for a period of 3 months to judge for yourself.

Vitamins, Minerals, Antioxidants

Vitamins, minerals and other nutrients, antioxidants are equally and extremely important for the efficient functioning of your body, your immune system, muscle growth and energy levels but you may be able to obtain all of them through your daily diet by eating healthy foods high in them. If not, multi-vitamins are an option or as a means of supplementation either every day or after your workout.

Summary

To build muscle, maintain energy and strength, prevent injuries, promote recovery after a workout - everything your body needs and requires has to be in equilibrium - needs to be consumed in healthy and proper amounts. This includes protein, creatine, vitamins, minerals and antioxidants. This section of my website serves only as a guide. My best advice, try and experiment with what works best for you.


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