Different Supplements to Complement Your Gym Workout
Updated: Dec 23, 2021
There are always misconceptions, as well as incomplete explanation or guidance online when it comes to fitness consumable products. In this article, we are looking to properly educate each category of consumable products and who should consider consuming certain products.
1. Different types of protein powders
The most common consumable product that almost everyone has heard before would be protein powder. Protein powder is a nutritional supplement that aids muscle growth, muscle recovery, weight loss and muscle toning, depending on the type of protein supplements consumed.
There are two different sources of protein powder --- dairy-based and plant-based; and many different types of protein powder, namely whey protein, BCAA, casein, whey isolates and C4, so you might be wondering how you should go about selecting the right one to supplement your workout needs.
Different protein supplements serve different purposes. Generally, protein supplement is consumed to provide muscle development and recovery. The most frequently used and the common product that beginners use at the start of their fitness journey would be whey protein! With the excellent amino acid profile, consumers who have issues with weight gain or loss can adjust their diet accordingly by including protein supplements in their consumption.
The question remains, when should you consume the protein supplement and which one to consider? We will list down each protein supplement, their fundamental benefits and the most crucial time to consume them below.
Whey Protein/Isolates: Ideal for post-workout due to its fast absorption into bloodstream which aids immediate repair of muscles.
Casein: Best to consume at night before sleep. There is a sustained slow release into the bloodstream, which promotes muscle recover throughout the night as we sleep.
BCAA: Taken before a workout, about 15 minutes prior. Fast absorption and provides additional fuel source for working muscles, a great supplement for protein overturn as it helps with muscle recovery and catabolic.
C4: Commonly consumed 30 minutes before a workout. Provides a huge energy boost that acts as a pump for the workout to improve performance.
Soy/Pea Protein*: Best replacements for whey protein while retaining every benefit tied to whey protein.
The main misconception to be addressed here would be that protein supplements are only for devoted gym-goers who wishes to bulk. There are definitely some truths to that, as bulking requires heavy consumption of protein. However, general consumption of protein supplements is crucial for the average gym-goers as well, regardless of gender. Consider protein supplements as a form of completing your necessary dietary requirements.
Of course, everyone has different caloric intake, and their wants are varied. Gender, age, activity level, weight and genetics are just some factors that makes everyone unique. If you are bulking, you are required to eat more calories than you burn, hence consuming protein powder merely helps to achieve that requirement. On the other hand, if you intend to lose weight, you can consume lesser carbohydrates and fats while consuming protein supplements to meet the daily protein intake, which supports metabolism and fill your stomach much better.
2. Multi-vitamins
Vitamins and minerals, an underrated supplement for their purpose on health and body maintenance, are essential nutrients that perform many roles in our body. It is crucial to consider adopting vitamins to our diet as it fundamentally supports our day-to-day wellbeing and activity.
Depending on the vitamins consumed, there is a range of benefits that ties to each vitamin.
Calcium: Foster stronger bones and joints, healthier teeth while improving our nervous system.
Zinc: Boost immune system, manages our blood sugar level, promote healthy blood circulation, and help to clear up acne!
Iron: Carries oxygen throughout the body, crucial for mental and physical performance, heightens focus and improves stamina.
Magnesium: Converts food to energy, regulates nervous system, aids muscle movement especially during exercise.
Vitamin C: Reduce risk of chronic diseases, manage blood pressure, boost immunity, improve memory.
B Vitamins: General improvement in health, increase RBC growth, better brain function, improve cardiovascular health, tone muscles.
Many fail to see the importance on consuming vitamin supplements to improve their everyday routines. Misconceptions toward vitamin supplements would be eating different food does provide certain vitamins and minerals, hence there is no need to take vitamin supplements. However, it is worth mentioning that we always end up consuming insufficient amounts! Hence, it is crucial to consider vitamin supplements to meet our body requirements.
3. Omega-3 Essential Fatty Acid Fish Oil
Omega-3 is an essential fatty acid that your body can’t produce on its own, hence you have to get it from your diet. As it is naturally found in fish oil, it can be difficult to get sufficient amounts from what you eat only. Hence, omega-3 tablets are great sources for this group of essential fatty acids.
The three principal omega-3 essential fatty acids are ALA (alpha-linoleic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). In short, they play a vital role in keeping your heart health in good shape and fight against mental health issues such as depression and anxiety.
Omega-3 tablets are amazing products that are closely related to vitamins supplements, both work hand in hand to keep our body going. Hence, similarly to the previous category, the misconceptions towards omega-3 tablets would be regular consumption of food suffice the intake of omega-3 essential fatty acid. Sadly, that is not true as well, as the average human will most likely end up requiring supplements to hit the bare minimum. Factors that are considered include, but not limited to, age, gender, activity level and genetics.
Most omega-3 tablets are solely sourced from fish. However, more and more vegan options are available to cater those who do not consume animal or animal products. Therefore providing options for this group of consumers to incorporate such supplements in their daily routine.
Consuming fitness products is definitely an important step to take, especially for those who lead an active lifestyle. Regardless whether you are a beginner at exercising, decide to pick up a sport as a hobby, or even a die-hard gym-goer, avoiding fitness products due to misconceptions can impair your growth! Our Celebrity Personal Trainers at FITLUC always provide advice their clients during the PT session on the dietary needs and customised supplements to consider taking based on their fitness goals. They are professionally trained and certified to guide you on your fitness journey to help you #GetThatFITLook!!! So what are you waiting for? Drop us a WhatsApp message at +65 8812 0110 or book a Personal Training trial with one of our dedicated trainers to explore if personal training is the best choice for you!
Just a heads-up, it will probably be one of the best decisions you’ve ever made.
Co-edited by: Jasper J.
About FITLUC
Looking for a Personal Trainer in Singapore? Look no further! At FITLUC, we specialise in Personal Training and Fitness Experiences. From In-Person to Online to even House-Call Personal Training, our vision is to inspire Fitness as a Lifestyle. If you have the want to train, we got you covered! FITLUC is based in our 3-storey PT exclusive gym at Outram Park (21A Keong Saik Rd, S089128).
We are recognised as one of the Top 12 Best PT in Singapore and were featured on Mothership, The Straits Times, YES 93.3FM, Yahoo News, etc. Our Personal Trainers have worked with clients aged 13 – 84, from Celebrities to CEOs, working professionals and homemakers, with goals ranging from fat loss, weight loss, muscle gain to athletic performance and elderly training. Our celebrity clientele includes Tay Ping Hui, Maxi Lim, Hazelle Teo, Tayying, Lee Teng, Ze Tong, Benjamin Tan, Jaspers Lai and more.
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