The Come Up: Top 5 Supplements

1. Multivitamin/minerals - In order for your body to work at max efficiency you need plenty of micros especially when putting your muscular, skeletal and nervous system through stress. Micros optimise the intake and usage of the macros you feed your body. They also help with faster recovery, improve sleep. Specific supplements include Omega 3 and alternative sources chia seeds and walnuts. 

2.Whey protein - Protein intake is very important when gaining muscle and just as important if not more when trying to lose fat and maintain or even build muscle during the cutting phase. Protein will help reduce any muscle loss. We should be getting on average 1.2-2g of protein per lb of bw depending on your goals/body. Alternative sources include red meat and seafood. 

3.Creatine monohydrate- The most scientifically researched supplement in the supplement industry. Creatine Monohydrate has been shown to give the best results. Creatine causes water retention within the body and therefore also slight weight gain all contributing to the desired effect of increased strength. Creatine also helps reduce fatigue in long workouts. (Optimum Nutrition). Alternative sources include red meat and seafood. 

4.BCAAs - These are branched chains of amino acids essential for the body, meaning they must be obtained from food as the body can not make them. Supplementation of BCAAs has been proven to increase muscle, reduce the effects of DOMS and also decrease fatigue during workouts. (Scivation Xtend BCAAs - Electrolyte formula+)

 

5.Caffeine/Pre-workout formulas - Very effective in improving mood, energy levels and motivation. Depending on the formula can help increase blood flow meaning better pumps and greater workout intensity. Alternative sources include coffee, tea, pre-workout supplements, dark chocolate and energy drinks.