Sunday 2 November 2014

My Top 5 Supplements



In general, I do not advocate supplements. Well, at least not the million different typical bodybuilding supplements available nowadays. Most of them will do nothing but slim down your bank account. There are a few however, that really do make a difference. Here is my take on what I consider to be worthwhile supplementation.

Supplements are exactly that – something to supplement your existing nutritional intake. You supplement because you are, for whatever reason, not obtaining sufficient quantities through normal nutritional intake. This could be because you diet is not optimal, and you're missing out on vital nutrients – in which case you should really address that rather than just add in a supplement. The other reason is maybe your requirements are greater than what can be obtained through a usual healthy nutritional plan.

My top five supplements:

Magnesium (oil)
Zinc
Vitamin D
Protein
Creatine

When I started supplementing with magnesium, I noticed the positive effects in about 7-10 days. NOTICABLE effects. I use magnesium oil, which you can buy from Holland & Barratt for about £12, and should last about a month. There may be a tingling sensation when applied to the skin, but that's just an indication that your magnesium levels are low.

Here are just some of the benefits of my all-time favourite supplement!

One of the main benefits is it acts as a muscle relaxant. Potassium and calcium are the opposite, and are responsible for muscle contraction. Magnesium is also responsible for the absorption and metabolism of calcium, as well as actually keeping calcium out of the cells (when magnesium is low, calcium rushes in and causes cell death).
Magnesium also activates enzymes that control digestion, absorption and utilization of proteins, fats and carbohydrates. There is a direct relationship between the amount of magnesium and the ability to avoid high blood pressure. Magnesium lowers LDL cholesterol (bad) and raises HDL cholesterol (good). It also prevents muscle spasms of heart & peripheral blood vessels which lead to things like high blood pressure and heart attacks. Magnesium will also prevent calcium build up in cholesterol plaque in arteries, and magnesium is just as important as calcium in preventing and treating osteoporosis (magnesium is required to activate enzymes for new bone growth too).
Magnesium is also the ultimate stress buster – it supports the adrenal glands that get worn out by stress! Serotonin, the feel-good hormone, depends on magnesium for it's production and function.

Rather than bore you with several more pages of why the other 4 are good, I will just give you the main points:

Zinc acts as a natural testosterone booster (just as important for women, it isn't an exclusive male hormone). I would recommend men taking up to 150mg a day, and women 75mg a day. The recommended daily dose isn't sufficient to obtain noticeable changes. Zinc will improve your athletic performance and strength, as well as supporting reproductive health and fertility. It will also boost your immune system and make you more insulin sensitive.

Vitamin D is actually not a vitamin, but rather a steroid hormone. It is critical for fighting diseases, as well as avoiding the winter blues. If you take it in higher doses, take vitamin K2 alongside it. When you take higher doses of vitamin D you body produces more K2 dependant proteins. There's a great relationship between vitamin D, K2, calcium and magnesium!

Protein! Most people just don't consume enough (people who train have a higher requirement for protein anyway). Whatever you are consuming, you can safely double it. If you cannot get enough in your actual food intake, then supplement! I recommend buying the protein supplement with the LEAST amount of ingredients. Keep it simple. A couple of shakes a day will do wonders for most people (in addition to their food! Do not 'swap' shakes for food!).

Creatine. This is probably the only (typically bodybuilding) supplement to have real science backing it. Over 200 studies over the last decade alone. Creatine is a naturally occurring substance in the body, required for energy production. Quite simply, it will help you exercise at a more intense level (the main reason why people do NOT see results from exercise is a LACK of intensity! Watch out for my blog soon on this exact topic). You will be able to perform more reps, lift more weight, create more tension, speed... etc. You will be able to apply yourself much better. What are you waiting for? My tip is to use plain creatine monohydrate. Don't waste money on fancy supplements when the basic ones do the same thing with less junk thrown in.

There you have it folks! My top 5. If you have a question on any of the above, or maybe another supplement you're curious about, just email, text, carrier pigeon me and I'll get back to you.


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Personal coaching can help you achieve the results you desire, as well as giving you the necessary effective tools you need to keep striving forwards, to keep changing and progressing on your journey.


Challenge everything, especially yourself.

Alex 


Contact me for Kettlebell classes and Personal Training in Southend-on-sea.
Please visit our website: ALEXKAY

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