Supplementation is very common for the general population as well as to the majority of people that are into health & fitness.
The general population seeks it probably to recover from a sickness, improve energy levels or even to make them feel better.
While as for the health & fitness enthusiasts on the other hand, take it to remedy the deficiencies in their diet or even enhance their body & performance.
Which means, supplements are meant to act as supplementary or in other words, as an additional. It is not meant to be taken as primary and be depending on it.
So here is the list of 5 BEST supplements to take daily, that actually suits for both health & fitness enthusiast as well as the general population!
1) Creatine Monohydrate
There are many creatine forms out there but to keep it simple the most common and proven one is the creatine monohydrate.
What creatine does is enhances energy production like ATP.
Where ATP stands for adenosine triphosphate, is the most basic form of energy. Great for metabolism as well as muscle function. Hence, more muscle energy in the gym.
The best way to describe, ATP is the energy produced for the first few seconds for high-intensity activity such as running sprints and maximal 1 rep max lifting.
Take 5grams every day, when the most convenient. Personally I take after training, mixed it with my protein shakes.
It doesn’t matter whether you are cutting or bulking. It’s not gonna make you hold water weight and bloated. Your body is 70% water, so yes it is going to increase the amount of water you’re holding in your muscle.
Gonna get you a bigger, harder, fuller look of the muscles.
Great supplement by Dymatize.
Multi-vitamins are great for individuals that are in caloric deficit/ cutting.
Why? generally, individuals that are not eating enough calories would also mean that they are not getting enough micro-nutrients/ vitamins as well from their diet.
Therefore, I personally take them every day just to set myself straight. Making sure I’m getting the micro-nutrients that I need rather than only focusing on macro-nutrients.
I personally take BIOGROW. However, another great choice would be One-A-Day
Glucosamine is a natural compound found in cartilage (the tough tissue that cushions the joint)
In simple terms, it’s good for joint support.
Whether you are an athlete or even general people, I believe everyone would benefit from it as we age.
Personally, I would take one serving per day is enough. Every day, whenever the most convenient.
Glucosamine of choice, by Doctor’s Best.
4) Fatty Acid
Fatty acids consist of various forms such as the Omega-3-6-9, which are all important dietary fats.
Omega-3 and omega-6 are both polyunsaturated fatty acids (a type of fat that your body cannot make).
While omega-9 is monounsaturated, meaning they only have one double bond.
Omega-3 is the most common fatty acids taken, which is in the form of fish oils.
As for omega-6, there is in the form of evening primrose oil.
While the most common omega-9 fatty acid is oleic acid, and the most common monounsaturated fatty acid in the diet.
First let understand the omega-6, when in large amounts it can be inflammatory as opposed to anti-inflammatory.
However, if you had a diet that was the typical diet based on high sources of vegetable oil or from highly processed foods using vegetable oil, that might be the case.
But if you don’t eat that much of a processed-food diet, then you don’t have a really high amount of omega-6 in your body.
On top of that, omega-6’s are highly stored in body fat.
So if you are lean, which your body doesn’t have a high body fat percentage then it would be beneficial for you. You would need a little bit of supplemental omega-6’s.
Also remember to balance it out with the omega-3, because the ratio is very important.
I personally would only take omega-3’s. Great choice would be Sports Research.
But for general knowledge, the ratio for omega-6 to omega-3 is less than 4:1.
As for all 3 fatty acids, the ratio is 2:1:1 for omega-3:6:9.
5) Whey Protein
Generally, I consider this more as a food supplement. Alternative food source if you having trouble consuming your calories through eating.
I personally alternate whey protein with mass gainers. Since I am an ectomorph and have a high metabolism, hence my weight tends to fluctuate alot from time to time if I stop keeping track of my macro-nutrients.
And gaining weight can be quite challenging as I am also lactose intolerant.
I am not much of an eater either, hence trying to meet up my daily caloric surplus needs can be inconsistent from training days and rest days. I would have more appetite to eat on my training days.
Once I’ve reached the weight that I am comfortable at, I would switch back to whey protein to help meet my daily protein needs.
For me, I find it best to take 1g of protein per pound of body weight. So if I’m at around 160lbs, then I would have to consume around 160g of protein as well (personally I would try to go over on my training days).
Disclaimer: We are not medical professionals or experts. What is written throughout the content of our website is for informational purposes only and should not be taken as medical or professional advice. What you choose to do with the information provided is at your own risk and discretion. Before making any significant changes to your diet and / or lifestyle, be sure to contact your health practitioner.