Fish Oil: One of the most studied and widely accepted supplements as beneficial, touting claims anywhere from reducing inflammation to reducing depression. However, like every other supplement out there, there are some negative claims too.
Examine feels like Fish Oil is important. Although you might hear otherwise, we don’t believe that Flax seed Oil provides all the same benefits as Fish Oil, as pointed out here.
Vitamin D: Vitamin D can be an important supplement to consider if there isn’t any in your multivitamin, you don’t consume dairy, and you don’t get 20 minutes of direct sunlight every day. As Mark’s Daily Apple points out, dietary Vitamin D or Vitamin D from sunlight will produce the same results.
Although there are some that say a Vitamin D supplement is a waste, Examine disagrees, as do we. Vitamin D, either in supplement form or from direct sunlight, can be beneficial!
Branched Chain Amino Acids: BCAA’s are three amino acids – leucine, isoleucine, and valine. These play an important role in protein synthesis and glucose uptake into cells, which is definitely something we want to encourage when trying to build muscle. However, they are naturally found in protein and unless you are working out fasted, the studies are inconsistent at best on if supplementing with them will actually help with anything. Conclusion? You do get them from food, but if working out hard in any way we suggest supplementing AM ANABOLIC!
Caffeine: This is often the main ingredient in weight loss supplements and performance enhancers, and for a reason – it definitely “speeds you up.” It’s been shown to increase your endurance and power output, while reducing Delayed Onset Muscle Soreness (DOMS).
Now, you’ll definitely build up a tolerance to caffeine pretty quick (as any coffee drinker knows!), which means I would try to stay away from completely relying on caffeine for your workout energy, but on those occasions when you need a kick… and I mean a REAL kick in the pants to get motivated and to get the energy you need to blast through even the toughest workouts, you have got to try the supplements called HI-VOLTAGE for that. Guarantee it’ll give you the energy and power you need to motor right through even the toughest of workouts!
Creatine: Creatine is one of the most researched and commonly used supplements in the world. It’s a substance that’s naturally occurring in your body, and is also found in food such as meats, eggs, and dairy.
Here’s a quick rundown: creatine stores phosphates in your body in the form of phosphocreatine, which aids in cellular function. When you take creatine, your muscles can retain more water, which helps your muscles work more efficiently. Now, because one’s water weight is increased, creatine can make some feel bloated.
The verdict: If your goal is general weight loss and fitness, don’t worry about a creatine supplement. It occurs naturally in your animal protein sources (like red meat).
However, if your goal is oriented towards power lifting, increased athletic performance, or weightlifting, it may be something to consider. Do your research and make sure to check with your doctor. There are conflicting reports about consumption of creatine and kidney issues with those who have preexisting kidney issues. This product here… CREATINE INSTANT is the most absorbant and most potent form available!
Calcium: For most people, the calcium consumed from dairy, dark leafy greens, and/or in a multivitamin is enough. You MIGHT consider taking a standalone calcium supplement, but we do not recommend it. Recent studies have shown that our bodies process calcium supplements differently than calcium from food. Aim to get calcium from real food.
Fiber: If you’re eating your veggies, you should not need a fiber supplement. The goal should be about 25g-30g of fiber a day (about 14g per 1000 calories you consume).
CLA (Conjugated Linoleic Acid): One of the most popular “leaning out” supplements – it’s a fatty acid that’s found in beef and dairy. Some studies claim that it helps reduce body fat mass (in adults that exercise) but other studies show that results are inconsistent or that it does nothing. In our opinion, you should focus on getting CLA through your diet, and not a supplement.
ZMA: This is just zinc, magnesium, and vitamin B. Some sites claim that it boosts testosterone (though we can’t find any good studies to back this up), and performance, though this study shows otherwise. There are studies that show that magnesium and zinc can help you sleep. If you can get enough magnesium from items like nuts and leafy greens, and zinc from meat and/or shellfish, this supplement is not necessary.
Beta-Alanine: Beta alanine is found in a ton of pre-workout supplements. If you’ve ever gotten “tingles” after taking one – this is what they are from. It’s a non-essential beta-amino acid that’s naturally occurring in the body and also found in many meats and eggs, and claims to reduce fatigue helping you get one extra rep. Studies are inconsistent, but many do show a minor improvement. Conclusion? Supplement this naturally through your diet and protein rich foods like chicken, beef, and fish.
There will be follow up articles on this subject with even more important supplements to use for bodybuilding and fitness…
… stay tuned and be sure to come back for more!