Nowadays, there is so much information about supplements that it’s hard to see the forest for the trees. You don’t need all of those things to make progress with sports, but there are a few supplements that can support you in reaching your goals. To make it easy, I’ll list the most important 3 and briefly explain how they can help you, and of course how to use them!
1: Whey Protein
Proteins are the most important building blocks for our muscles! The difference between a whey protein shake and other protein sources is that whey proteins are absorbed faster by the body. This allows your muscles to recover as quickly as possible and stimulates muscle growth. A shake with whey protein can be beneficial at any time of day to get your daily dose of protein, but for optimal muscle recovery, it’s good to take your whey protein within 30 minutes after your workout!
Creatine is a naturally occurring product. It’s found in fish and meat, among other things, but is also produced in your own body. Creatine has been proven to be very effective in contributing to good sports performance (especially in exercises that require powerful effort). It helps your muscles produce more and faster ATP. This allows you to deliver more strength over a longer period of time. In other words, it ensures that you can do more repetitions and lift heavier weights!
You won’t notice the difference right away because your body reaches optimal creatine levels after 4 to 6 weeks. Therefore, it’s important to take a dose of 3 to 5 grams every day. The most absorbable form is Creatine Monohydrate. It’s beneficial to take your creatine before or after your strength training, but even better is to find a (fixed) moment of the day so you don’t forget!
3: BCAA (Branched Chain Amino Acids)
BCAAs are three amino acids called leucine, isoleucine, and valine. These play an important role in muscle recovery and growth. Without BCAAs, your body cannot repair damaged muscle fibers after strength training and convert them into increased muscle fibers. Your body doesn’t produce these amino acids yourself, so you have to get them from your diet. BCAAs are present in eggs, dairy, meat, beans, and whey protein, but an extra dose can be beneficial! The best times to take BCAAs are during or after your workout. You can take 10 to 20 grams every day. BCAAs are available as powders and pills, but are sometimes already added to pre-workouts or whey proteins. So check the packaging!
Those were the most important three supplements. Taking them can be a useful addition to your training, but it’s important to remember that they’re not magical. The foundation is, of course, laid in healthy food, enough sleep, and a good training schedule! Good luck!!Back to news