As a nutrition coach, online fitness coach and personal trainer, I'm often asked for advice on which supplements to take. There's a lot of marketing hype in the supplement game, so here's a list of the supplements that I not only recommend, but I use myself. Join our exclusive Facebook group for more nutrition tip and advice.
Protein Isolate (WPI)
Whey protein isolate contains all of the essential amino acids (the building blocks of protein) that your body needs. Whey is essentially the liquid part of milk that is a by-product of the processing of other dairy foods like cheese and butter. The "isolate" part means it has been filtered twice (unlike concentrate, which is only filtered once) to remove almost all of the fat and carbs, so you're left with a very high protein product. This process also removes most of the lactose, so it's suitable for all but the most sensitive. It's then dried into a powder and either left in it's natural state, which is great for use in baking, or flavoured to taste great as a shake. Almost all WPI is the same, so experiment and choose a brand and flavour that you like best. Prefer a plant-based protein powder? While they don't contain all the essential amino acids and the protein absorbed as well as dairy-sourced protein, plant-based protein is still a good way to increase your protein.
Creatine Monohydrate
Unlike the majority of supplements on the market, creatine monohydrate is one of the few that has the backing of science. Increased muscle mass, strength, exercise performance and protection against neurological disease are the main benefits.
Steer clear of any of the other creatine variants such as ethyl ester, hydrochloride or buffered creatine, as they offer no advantage over monohydrate and usually cost more.
All creatine monohydrate is the same, so pick the cheapest one you can find.
Vitamin D
Sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight, vitamin D is a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3.
Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.
If your body doesn’t get enough vitamin D, you’re at risk of developing bone abnormalities such as soft bones (osteomalacia) or fragile bones (osteoporosis).
Attention men...increasing vitamin D stores may boost testosterone levels and improve related health measures, such as sperm quality
Gut Health Support
Poor gut health can cause many problems, including unintended weight gain (or loss), poor sleep, skin irritation, autoimmune conditions and food intolerances. A lack of prebiotics in your diet, too much alcohol and antibiotic use can all lead to gut issues. Addressing these factors will obviously help, and a quality gut health supplement is a good way of adding prebiotics to your diet.
Magnesium
Magnesium is essential for my sleep. It has a calming effect that balances all of the stimulants I am exposed to throughout the day. Magnesium also helps fight inflammation and reduces fatigue. I use a ZMA blend (zinc, magnesium and Vitamin B6) for it's additional anti-inflammatory and brain health benefits.
About the Author
Ben Goodbrand is a lifelong student of the health, fitness and nutrition game. As a certified fitness and nutrition coach, his knowledge is tested and proven on a daily basis, having helped over 830 people improve their lives through his unique and effective methods. Ben personally works with a limited number of committed clients, and also has a team of experienced online coaches. If you'd like to find out if there is a Bodyworx program suitable for you, get in touch.