THQ Trainer Posts – My top three supplements
By Matt Holloway
Before I go into my recommended supplements, remember that the most important thing is to make sure your diet, training and sleep are all on point before even thinking that a supplement may help.
If you are doing all you can naturally to prioritise your nutrition, training and recovery, then the right supplements could help you get that extra 5 percent improvement from each.
Firstly we all have different lives, diets and circumstances so supplementing effectively is very individual.
You should asses any area of your own diet and health routine to see what you maybe deficient in and find out if a supplement could help.
However the following three supplements that I recommend are the ones in which I feel the majority of us are deficient in and will have the biggest positive effect on performance and overall health.
1 – Creatine
Creatine is one of the most widely researched supplements there is.
There have been hundreds of studies conducted on the effects it has and they are all conclusively positive.
Creatine is produced in our bodies naturally and found in animal products but in very small amounts. So to see the benefits it needs to be supplemented.
It builds muscle and strength
It helps increase the amount of water and ATP (useable energy) stored inside our muscles. This massively helps increase performance during workouts.
It helps burn fat
In relation to the previous point, the more muscle we have on our bodies the more fat we will burn at rest. Creatine helps us add muscle to the body, raising our metabolism and in turn making it easier to be in a deficit and burn fat.
It boosts cognitive function
Increased levels of creatine has been shown to improve brain function by 5 – 15%
Studies show that taking creatine daily can improve short term memory and reasoning.
2 – vitamin D
Vitamin D is produced in the body from exposure to sunlight. So living in the climate that we do means so many of us are deficient in this hugely important vitamin.
I’m sure you will agree that when the sun is out in the summer and you spend a lot of time outside, you feel a lot more positive, lively and just generally happier.
This has a lot to do with the bodies vitamin D production.
There has been a lot of research into the benefits from improving our immune system, improving our mental health, increasing bone density amongst many other things.
Bottom line is the majority of us are deficient in vit-D even if you’re doing all you can naturally to increase levels. So supplement with it to reap the benefits.
3 – Magnesium
I have said this so many times but the most overlooked aspect of a body transformation is recovery and sleep.
Magnesium is another mineral that people are becoming more and more deficient in due to our modern diet and lifestyle.
It is increasingly being filtered out of our water and modern agricultural methods mean that the reused soil in farming is becoming hugely deficient in magnesium.
This means our own intake of it from our diet has decreased significantly and again the majority of people could do with supplementing with it.
The benefits of good levels of magnesium are vast.
It helps calm down our nervous system and put us into a more relaxed state.
It helps us get not just more but deeper and better quality sleep from its effects on our hormones.
It helps improve performance by increasing insulin sensitivity and disposing of waste products like lactate.
It improves brain function, mood and helps fight depression.
It has anti inflammatory benefits to help us recover from workouts.
The best time to supplement with magnesium is generally a couple of hours before bed.
So have a think if you could benefit from any of these supplements and if so, incorporate them into your routine to improve your overall health and fitness.