I think this will be a shorter post compared with the cutting one. I’ll see how things evolve.
I’ve seen people who confuse supplements with steroids. I really never thought there are people that stupid.
“According to the National Institute on Drug Abuse, anabolic steroids are synthetic substances related to the male sex hormones (androgens). They promote growth of skeletal muscle (anabolic effect) and the development of male sexual characteristics (androgenic effects).”
“Dietary supplements are substances you eat or drink. They can be vitamins, minerals, herbs or other plants, amino acids (the individual building blocks of protein), or parts of these substances. They can be in pill, capsule, tablet, or liquid form. They supplement (add to) the diet and should not be considered a substitute for food.” (http://www.webmd.com/food-recipes/tc/dietary-supplements-topic-overview)
Hopefully now you understand what supplements are.
There are a few (well, not quite a few) supplements that every person that decides to start lifting weights or train needs. I will go directly to them:
- Multivitamin complex – healthy immune system
- Fish oils (for omega 3) – cardiovascular health and can help promote healthy brain function
- Whey protein – strength gains and ease and convenience of not having to prepare whole foods
These 3 are the foundation. If you don’t really care about the financial side, the list can go on with the next important supplements:
- Creatine – for muscular strength and endurance
- BCAA – recovery and muscle building
- L-Glutamine – recovery and minimising muscle breakdown
There are many others such as different types of protein (casein for example) which, in my opinion, aren’t that important as long as your nutrition is in place (and must be in place). If your nutrition lacks something, supplements will not work. They just supplement a “perfect” diet. Eat pizza, chips, crisps, sweets and burgers and take whey protein and creatine and the only thing you will see is a bigger belly.
Next post will be on bulking (putting muscle mass).