Whether you’re looking to add bulk, shred weight, or keep your heart pumping well, supplements are a great way to add that extra oomph to your workout. But, with all the options out there, figuring out the best ones for your health goals can be tricky.
This article will help.
In it, we’re discussing how supplements work to improve fitness and health, and we’ll also list the six best supplements for men who work out.
First, What Are Supplements Anyways?
Just as the word says, supplements are used to supplement your diet and workout routine. There are several types of supplements, and each one offers a unique set of benefits. Some help you lose weight or build muscle, while others can improve your overall health or reduce the risk of injury or disease.
Supplements come in many different forms, including pills, powders, and liquids.
How Supplements Help Improve Health And Fitness
During workouts, our bodies break down muscle fibers and release nutrients and fluids. Supplements aid in the breakdown and replenish the vitamins and nutrients our bodies lose. Some supplements provide extra energy and boost your metabolism, allowing you to optimize your workout. They help you recover quicker and build better results over time. Additionally, certain supplements may offer anti-inflammatory properties that reduce the risk of injuries.
However, not all supplements are created equal, and it’s crucial to choose safe and effective ones. Talk to your doctor or a nutritionist to get advice on which supplements might be right for you.
Are Supplements for Everyone?
Not always. If you have a health condition, are pregnant, or breastfeeding, you should speak to your doctor before taking any supplements. The same goes for children and adolescents.
Are Supplements for You?
Here are a few questions to ask if you are considering taking supplements:
- What are your health and fitness goals?
- What is your current diet and exercise routine?
- Are you taking any medication or have any health conditions that require you to be cautious about what you eat or take?
- Do you have any allergies to specific types of supplements?
- How much can you afford to spend on supplements each month?
Once you've answered these questions and spoken to a doctor, you can identify if and which supplements are right for you.
The Importance of Quality
When looking for supplements, it’s essential to find ones that are of high quality. There are many different brands on the market and, unfortunately, not all will help you achieve your goals. Some may even harm you.
Signs that a supplement is of high-quality include:
- Made in an FDA-certified facility
- Third-party tested for purity and potency
- Include “USP Verified” or “NSF Certified for Sport” seals on the label
- Ingredients listed clearly on the label
Choosing a quality supplement is important because it is safer and helps ensure that you’re getting the most out of the product. A quality supplement will use the best ingredients in the proper dosages and will be free of contaminants. This means that you can trust that the product will work as advertised and help you improve your fitness and health.
The 6 Best Supplements for Men Who Work Out
While there are dozens of different supplements, these six are most commonly used and typically considered the best choice for men who work out regularly.
1. Creatine
Creatine is a molecule produced from amino acids that helps to increase energy levels, improve strength, and promote muscle growth. It’s one of the most popular supplements on the market, and it’s especially beneficial for men who work out because it can help them see results more quickly. During training, take about five grams per day.
2. Protein Powder or Shake
Protein provides aid for muscle growth and recovery. It usually comes in a shake or powder and in many different flavors. It’s one of the most popular supplements available and is convenient for adding amino acids to your diet and nutrition. Typically, you want to take about 20 to 40 grams post-workout or throughout the day.
3. Omega-3 Fish Oil & Fatty Acids
Fish oils are well-documented to improve overall heart health and reduce the risk of heart disease, high cholesterol, and blood pressure. Fatty acids fight inflammation and aid your joints in recovery. If you have a diet already high in fish, you may not need supplements, but if you don’t, they can significantly benefit your overall health. Consume 1,000 to 3,000 mg of Omega-3 EPA/DHA daily.
4. Multi-Vitamin
It’s hard to beat a good multi-vitamin. Whether it’s a chewable Flintstone tablet or a One-A-Day type of multi-vitamin, everyone can benefit from the entire package of vitamins that these offer. They help fill nutritional gaps and are easy to consume. Consume one serving of multi-vitamin daily.
5. Fiber
Fiber is essential for regularity and for controlling your diet. While fiber is in many of the foods we eat, getting the amount we need through food alone is often challenging. There are two types of fiber, soluble and insoluble. Both work in tandem to normalize bowel movements, control blood sugar, achieve a healthy weight, and lower cholesterol. Fiber also helps to control inflammation and hypertension. Men under 50 should consume 38 grams per day. Those over 50 need about 30 grams a day.
6. Vitamin D
Vitamin D helps support heart and bone health and can increase testosterone levels in men who suffer from low amounts. It helps many parts of the human body function correctly and can often be gained through sun exposure. However, getting exposure to the sun can be difficult depending on where you live, and the season you’re currently in. Because of this, many people have to take vitamin D supplements. How much vitamin D you should take depends on your current levels, and you should speak to your doctor before taking a dosage regularly.
Conclusion
Supplements have become increasingly popular for the general population but are especially important for those who work out regularly. While they can’t help you fully overcome poor drinking and eating habits or improper nutrition, they can assist you greatly in reaching your fitness goals.
Whether you’re just starting out or you’re a seasoned workout veteran, consider these six supplements above and see if they improve your overall wellbeing.
