What are the best fitness supplements in the market currently? How much of each should I take? Is creatine a steroid? I get asked these and many more questions on a regular basis and sometimes it is difficult to give the best answer to all. Not all supplements are for everyone because every individual has a distinct goal. Many want to lose weight but there are some that want to gain muscle, and that is where things can get a bit confusing for people. In this column I will talk about the key supplements that I think should be in everyone’s daily routine.
Before we even dive into this I need to emphasize that these supplements will do nothing by themselves, meaning that they need to be combined with proper nutrition and exercise for best results. First up is the big boy of supplements, protein powders. How many of you have entered a nutrition store and been amazed and confused at the different varieties of protein powders? When I first started I have to say that I studied each of them for like a month to know which fit me best. The most popular one out there is the whey protein, which is derived from dairy. It is one of the fastest digesting proteins in the market but it can be a problem for people who are lactose intolerant. To solve that little issue companies have made plant based protein from soy, pea, rice, and/or a combination of all and it also works great for people who are vegetarians or vegans. Another protein powder available is egg protein which is also an excellent choice but can be a bit on the expensive side. As you can see there are many powders, but at the end of the day the idea is for these supplements to help you reach a protein gap in your diet. You aim for 200 grams of protein a day and you have consumed 150 grams from food, just shake up one or two servings of your favorite protein powder and there you have your missing 50 grams. There are certainly many other benefits to protein powders that I can mention but it would never end, so just stick to the basics and you will be fine.
Who takes a multivitamin? For those in the fitness world you all know that they are extremely important in our diet, but you would be surprised at the amount of people who do not have an idea what they even are. It truly is sad to hear that from people, but it is our job as fitness professionals to spread the knowledge. Many fitness gurus out there say that we do not need a multivitamin if we consume all the right amounts of food daily. They are 100% correct; if it was a perfect world out there. Who can say that they consumed all of their servings of fruits and vegetables these past couple of days? I know I haven’t and I track my food every day. Aside from that, today’s foods do not have the same amount of vitamins and minerals because the soil they are grown on have lost a big part of the nutrients. So, a complete multivitamin is key to help your body stay strong and perform at its best. This is even more important if you are someone who lives an active lifestyle since you will be losing nutrients in your sweat and other bodily functions on a greater scale. Vitamins and minerals can make up a small percent of our body but you would be amazed at all the things they are responsible for.
I am going to conclude this column here and will continue on the next one as I still have a few supplements I would like to write about but will not be able to fit into this one. I am here to help you all out as much as I can. I wish I could expand more on certain things but it is just too much information. Please if you all would like to read more about certain topics concerning fitness, feel free to let me know on my social media and keep an eye out for tips as well. Like always, please consult your doctor, dietitian, or fitness professional before starting any routine or supplement.
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