Among so many different supplements today, it’s very hard to pick one that really does the job done as advertized. And they all promise you they will burn fat, increase muscle or make you healthier. So if you are just starting or you don’t know what works and what doesn’t – here are the top supplements you should be using for losing fat, building muscle and improved health.
1. Whey protein
Whey protein is the first thing you need to consider supplementing when you start bodybuilding or any other demanding physical activity. It is a quick and convenient way for everyone who wants to eat (drink) some quality calories and reach daily protein needs. Because whey is a complete protein and also high in branched-chain amino acids, it will aid recovery from exercise and improve your immune system.
2. Fish Oil
Fish oil is a miracle supplement as it promotes muscle growth, fat loss, improves mood, reduces high blood pressure and triglycerides at the same time. The most responsible component for these benefits is the alpha-linolenic acid (Omega- 3) found in fish oil. Omega 3 contains the two fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are acids that cannot be synthesized by our body and need to be taken as a supplement or with the food. When buying fish oil, seek for a brand that delivers at least 1.8-2g of EPA and DHA with the daily dose.
3. Probiotics and prebiotics
Probiotics are the good bacteria that lives inside our gut and are directly responsible for our digestion and immune system. Prebiotics are the food of our gut bacteria. Increasing the prebiotics intake will also increase our “good” bacteria numbers in the intestines. More probiotics in our intestines means that the food we eat will be better digested and used by our body. When buying probiotic supplements look for a product that lists at least 3 billion micro – organisms per serving.
4. Vitamin D
The deficiency of vitamin D is manifested trough a few symptoms, such as muscle weakness, depression, weak immune system and some skin conditions. In order for the skeletal muscle to function properly you need vitamin D. Unfortunately it’s very hard to get the quantities of this vitamin only from the food you eat and sun exposure. Thais is why it’s important to supplement your diet with around 1000 UI of vitamin D a day.