Main Supplements you Should Use:
These are only mere suggestions on supplements that may help you. By no means am I making any endorsements of health, disease correction, or weight loss claims. As with anything you do check with your health practitioner for any concerns.
Multivitamin – vitamins and minerals can be necessary for the body to help repair and replace cells. In most peoples diets they become woefully deficient in vitamins and minerals. Even eating whole clean foods you may not get enough of your total RDA of vitamins and minerals. That is why you should probably take a daily multi-vitamin just to be sure.
Omega 3 Fish Oil -fish oil supplements have been shown to be important for you heart health and can also help lubricate the joints. Try and get a high quality fish oil supplement.
Tumeric Circumin – has been shown to help with inflammation. When lifting heavy weights all the time you may experience inflation. This supplement may help with that.
Magnesium – can help with the bodies healthier functions. It may be needed for recovery, and performance. But it can deplete fast, and so a supplement may be needed. Stress, exercise of greater intensity and heavy weight training, and a busy lifestyle can deplete magnesium. Some consider it the most important mineral in the body.
It is so important, that ATP (adenosine triphosphate) a primary energy carrier, has a magnesium ion to bind to. If you are deficient in magnesium performance can suffer. By taking a magnesium supplement you can decrease sore muscles, speed up recovery times, and it may aid in a deeper more restful sleep.
Creatine Monohydrate – may be an important supplement to help increase muscle mass and strength gains. With very little side effects and a mountain of scientific literature deeming it safe it has become a go to supplement. With this supplement you should get a micronized version that is of good quality.
Pre-Workout Drink – lets face it when you workout you may need a little boost. Athletes (yes I am an athlete) tire, lose motivation, and wear down. A pre-workout drink may be the thing you need to boost your workouts to the next level. Drink it about a half hour before your workout and you should have the energy you need.
There are a ton of pre-workout drinks out there. Choose wisely and like all energy drinks you should use responsibly. Check with your health practitioner to see if you are healthy enough to use energy supplements.
Can Use Sparingly or as Needed:
BCAAs – Branch Chain Amino Acids are important building blocks for your muscles. And so called “essential amino acids” are important because your body cannot make these on their own.
Therefore you need to get them from food. They can help fuel your muscles during workouts and may help you recover better and see better muscle gains.
Personally this is my go to supplement. I chose a good quality one with a combined energy does and drink it during my workout. This has helped me with DOMS (delayed onset muscles soreness).
Protein Powder – protein deficient diets may need to supplement with protein powder in order to increase protein intake.
CONCLUSION
Personally I have used all of these supplements throught my transformation. In the end I only use two, BCAAs combined with an energy dose, and Creatine.
I feel like I get enough vitamins and mineral in my diet, but I get blood drawn at my medical checkups to be sure.