Top 10 Supplements For The Gym Goers Should Be Taking
If you're eating right and working out hard and want to improve your regimen even more, here are 10 natural supplements every gym goer should take.
Are you ready to step up your fitness game? Going to the gym regularly is the first step, the second is taking the right supplements.
It's rare for us to get all the necessary nutrients from our diets alone. Gym goers especially need supplements along with a healthy diet to perform well.
But, with all the different types of supplements on the market, how do you choose? We've made it easy for you. Keep reading to find out the ten best supplements for gym goers.
Creatine is an acid found in our muscles, but not in high concentrations. People who workout should consider taking creatine to supplement the natural amount they have.
By taking creatine supplements, you encourage muscle growth and faster recovery. It also helps your muscles create ATP. This means you'll have more energy and be able to perform with more intensity.
You should take creatine before or after your workout. It's safe to use every day as long as you follow the recommended dosage.
- Fish Oil
Taking fish oil is one way of getting extra omega-3 fatty acids into your system. You can get omega-3s from fish, flax seeds, and other foods.
Fish oil supplements provide omega-3s for those who don't eat enough of those foods.
Not only does it improve your mental strength, but fish oil is also anti-inflammatory. Your muscles can get sore and inflamed after a strenuous workout. Fish oil helps your muscles to heal fast so you can get back to work.
Plus, it improves your cognitive functions. If you've ever felt brain fog while working out, consider taking fish oil to improve clarity.
- Vitamin B
This nutrient is also crucial for healing the tears your muscles get when working out. Vitamin B promotes quick muscle recovery, so you can work out more frequently.
It's also excellent at replacing the energy you lose during working out. Those who experience low energy should get more vitamin B in their system.
Vitamin B12 is often touted as a gym goer's supplement. It's common to be deficient in B12 as you age. So, you should consider this supplement if you're over the age of 60 and have an active lifestyle.
Unfortunately, the majority of Americans are deficient in magnesium. Gym goers and athletes are especially prone to being deficient.
We need magnesium to ensure our muscles contract and relax well. If they aren't relaxing well after a workout, they aren't going to heal. Magnesium supplements are great for promoting sleep and muscle restoration.
It's also beneficial for heart health. Gym goers are improving their cardiovascular health already by working out. But, taking magnesium ensures your heart isn't overworked.
- Flax Oil
The goal of many gym goers is to lose fat and gain muscle. Flax oil helps your body use its fat deposits and balance overall fat levels.
The flax plant is rich in omega-3s and omega-6s. Both are important for muscle building and feeling fuller longer. When you feel full, you're less likely to eat unneeded calories.
Plus, it helps your joints stay lubricated. Anyone with stiff or painful joints when squatting should consider taking flax oil.
- Whey Protein
There are a ton of protein powders to choose from. But, whey is by far the best for gym goers.
Not only is this powder loaded with amino acids, but it causes a release of anabolic hormones. These hormones stimulate muscle growth. Basically, it makes the work you put in at the gym go an extra mile.
Plus, whey protein gets absorbed a lot faster than other protein powders. You can take it right before a workout without feeling bogged down.
When you run or jump at the gym, the cartilage in your joints absorbs the shock. Unfortunately, as you age, cartilage wears down.
You can boost your cartilage strength and concentration by taking glucosamine supplements. To keep working out as you age, you need to protect your joints. Without strong cartilage, your fitness goals won't be achievable.
You may be thinking, aren't probiotics for gut health? How are they going to improve my workouts?
Besides balancing gut fauna, probiotics improve protein absorption. You may be taking protein supplements without adequate absorption into your muscles. Probiotics facilitate quick absorption and even reduce muscle inflammation.
Plus, probiotics boost your immune system. Exercise can strain the immune system and lower your body's defenses. Taking probiotic supplements allow you to workout consistently and cut sick time.
Probiotics are best taken after working out with your protein shake.
This supplement is rapidly gaining popularity even though it's existed since the 1800's. Kratom comes from the mitragyna plant and is often used as a natural painkiller.
Gym goers who've tried Kratom recommend you take it before a workout. It boosts your energy, improves focus, and prepares your muscles for tearing. Kratom also reduces muscle soreness and inflammation.
You should always follow the recommended dose when taking Kratom.
It's no surprise that most people don't eat enough veggies. Getting the recommended serving of greens each day is difficult. For people who don't enjoy vegetables, it's even harder.
Luckily, greens supplements take that pressure off your diet. They don't replace your body's need for fruits and veggies, but they do supplement your intake.
Look for greens that contain fiber, antioxidants, and digestive enzymes. And, try to avoid taking greens post-workout. They're better absorbed before your workout than after.
Want More Diet and Supplement Tips for Gym Goers?
If you're a frequent gym goer, you know how important getting a nutrient-rich diet it. You also know how hard it is to get enough of every nutrient every single day.
Luckily, there are tons of different supplements that balance your diet. If you're short on one nutrient, taking a supplement can ensure you get the amount you need.
For more information on getting all the nutrients you need, check out the nutrition blog.