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
