What are supplements?

According to theFDA, a dietary supplement is something that is intended to add in or supplement the diet to increase your health. They are generally taken in the form of pills, powders, gummies, bars, and liquids.

Supplements can include vitamins, minerals, herbs, amino acids, and live microbials.

Many gym goers take supplements to further their progress in the gym and help with their recovery afterwards. There are so many supplements out there, that as a beginner it can seem overwhelming when deciding which ones to take. We’ve compiled a list of3 supplements that beginners should start with in the gym.

Protein Powder

Protein Powder is by far the most common and most popular supplements that people take when they are going to the gym. Protein helps to build muscle, repair tissue, and it is one of the building blocks of bone, muscle, and skin. There are many different benefits to taking protein including…

• Weight Management: Helps you feel fuller for longer, reduced blood pressure, reduces cholesterol
• Muscle Growth: Protein is essential for muscle growth.
• Post Workout Recovery: Protein can help you to repair damaged muscle and tissues and even help reduce muscle soreness.
• Added Nutrition: Some people may struggle with getting enough protein in their diet, and adding in protein powder offers an easy solution to the problem!

Types of Protein:

• Whey: This type is a complete milk protein and the body absorbs in quickly and easily
• Casein: This kind has a lot of glutamine which speeds up muscle recovery after exercise. It absorbs slowly so it’s best taken at night.
• Soy: This is a plant based protein which is a good source of the amino acid arginine.
• Hemp: This is the best form of protein for vegans or those with dairy and soy allergies. Hemp seeds are complete proteins and contain essential fatty acids.

BCAAs

BCAAs or  Branched-Chain Amino Acids  are 3 of the 20 essential amino acids that your body needs to obtain through diet alone. The 3 BCAAs are leucine, isoleucine, and valine. Outside of supplements, these amino acids can be found in foods such as eggs, meat, and dairy products. The benefits of taking BCAAs include…

• Increased Muscle Growth: The BCAA leucine activates muscle protein synthesis which is the process of muscle making. This goes hand in hand with protein supplementation.
• Decreased Muscle Soreness: BCAAs can help to decrease muscle soreness by decreasing the muscle damage caused by your workout.
• Reduce Exercise Fatigue: BCAAs actually improve your mental focus during your workout which in turn helps you feel less fatigued.
• Prevent Muscle Wasting: This happens when your muscles are breaking down faster than they are being built. Since BCAAs are muscle protein synthesizers, they help stimulate muscle growth and preserve your pre-existing muscle.

There are hundreds of different BCAA supplements that you can find. They come in different flavors and some even have other supplements added in such as L-Glutamine.

Fish Oil

Fish Oil is full of  omega-3s. These are long chain fatty acids which can help protect your heart, brain, and reduce inflammation in muscles, joints, and ligaments. Outside of supplements, omega-3s are often found in fatty fish, algae, and krill. The benefits of taking omega-3s are…

• Improved Endurance: Omega-3s decrease heart rate and the amount of oxygen that your body burns through during exercise.
• Reduce Inflammation and Speed Up Recovery: Omega-3s can reduce muscle soreness and swelling as well as increase range of motion with sore muscles.
• Protect Your Brain: The brain is made up of about 60% fat and 15% of that fat is made up of omega-3 DHA. This means that omega-3s are essential in protecting the brain and they even stimulate it to perform better.

Fish Oil is generally taken in pill form and should be taken with a meal for the best results. This supplement can be found at most stores.

The Wrap Up

Although taking supplements isn’t necessary when you start going to the gym, they can aid you in getting better and faster results. All 3 of the supplements listed above work together in aiding with performance, muscle building, and recovery. This is why whether you are a beginner or a gym regular, taking a combination of the three can be beneficial. Everybody is different so be sure to consult with a doctor before taking any supplements to figure out what works for you.

Along with taking supplements, be sure you are getting your recommended daily amount of water. If you are unsure of how much water you should drink in a day, check out our freeHydration Calculator to find out! We now carry a variety of bottles with sizes ranging from32 ozto128 ozso you can find the perfect size for you. Hydro E.I.E is our HydroJug drink supplement which has electrolytes, immunity vitamins, and energy in it. This is great for the days when you need a little extra hydration.

Good luck in the gym and happy hydrating!