Supplements

Dietary supplements are used to get your dose of key nutrients. By using supplements one can see beter performance in the gym as well as recovering faster outside of working out. Supplements may also provide many benefits but may also damage your body when used incorrectly. One should consult a nutritionist or a doctor before using supplements to gain insight on the effects on your body. There are many different kinds of supplements for your average gym go-er. Below is a list of some of the most commonly used supplements.

Protein Powder

Protein is crucial to any diet. Protein helps build muscle and also boosts your metabolism. Protein powder is commonly used post-workout but not necessary. There are many different types of protein powder with the two most popular types being whey isolate to casein. Protein powder helps substitute the amount of protein needed to reach one's daily intake. There are many different kinds of protein powder with different ingedients such as soy, with the vast variety of different kinds of protein powders and variety of flavors pick up yours today.

Creatine

There are also many different kinds of creatine. Creatine Monohydrate, Micronized Creatine, Creatine Phosphate, Creatine Citrate, Creatine Ethyl Ester, etc. Creatine Monohydrate is one of the most common supplements for weight-lifters. The recommended daily dose of creatine is five grams. That's equivalent to two pounds of beef, or three pounds of chicken per day. The benefits of creatine comes with increased muscle strength and size, enhances muscle recovery, improves sprint performance, improved brain function and more. Sadly with these amazing benefits there comes side effects. Creatine may cause gastrointestinal distress, cramping or dehydration, Weight gain, and more.

Amino Acids

The essential amino acids are Leucine, Isoleucine, Valine, Tryptophan,Lysine,Methionin,Threonine, and Phenylalanine. These amino acids are acquired through nutrition since the body isn't able to create these essential amino acids. Amino Acids help decrease fatigue and may also increase resistance to fatigue while working out. It is common for people who do weight training, Fat loss programs or sports training to take amino acids. A 2-1-1 ratio of Leucine, Isoleucine, and Valine is recommended.

Multi Vitamins

Multi-Vitamins may contain almost all the necessary micro nutrients to maintain your health. However studies have shown that multi-vitamins have close to zero impact on mortality-risk. Some multi-vitamins that contain vitamin E and Beta Carotene. There is also not enough evidence to support Multi-Vitamins are able to prevent the risk of cancer or other diseases. For people with deficiencies multi-vitamins doesn't grant the necessary dose needed.
Fish Oil

Fish Oil can be obtained by eating fish or taking supplements. The two most important Omega 3 acids are DHA and EPA. Omega3 Deficiency is the top 6 highest defficiencies in adults.
BCAA

Sub-Category of amino acids as discussed above. BCAA are Leucine, Isoleucine, and Valine. BCAAs help with muscle growth, improved energy and preserves protein. Studies have shown that Leucine may be more beneficial to your body by being consumed alone.

 Pre Workout

Pre Workout Supplements may contain trimethyglcine which aid in heart health and power output. As well as Beta Alanine which reduces fatigue. Creatine as discussed above is also a common ingredient in pre workout supplements. Most of the ingredients besides creatine used for pre workout can be simply found in a healthy diet. There are also stimulants in pre workout that improves performance by increasing heart rate alertness and vessel dilation. Caffeine is also a primary ingredient in pre workout for improved performance.