Getting Started with Supplements

What are supplements?

Supplements (otherwise known as nutrition supplements, bodybuilding supplements or sports supplements) are powdered foods designed to complement your normal diet. Powdered supplements are usually mixed with water or milk. They are consumed in-between normal meals to maintain your satiety (feeling full) and help achieve your diet goals quickly and more easily. In addition, another form are encapsulated (tablets or capsules) supplements, which are eaten with meals.

Bodybuilding supplements are used to assist with muscle gain or weight loss.

In order to achieve your specific fitness goals, you must choose the correct supplements to give your body adequate nutrition and energy to improve your fitness, muscle gain, strength and/or weight-loss.

What is your fitness goal?

Depending on your fitness goals, the nutritional supplements you may need will vary. There are many factors that play a part in determining your health and fitness. Likewise, elements such as your existing diet, your level of daily activity and overall fitness will determine the nutritional supplements you may or may not need.

Below we have broken the most common fitness goals into sections for your easy reading:

• Lean Muscle.
• Mass Gain (or putting on weight).
• Fat Loss (or losing weight).
• Endurance and Performance.

Each section discusses the recommended types of nutritional supplements.

Lean Muscle

If your goal is to achieve lean muscle, than these are the supplements you should be choosing:

• Protein Powder:

Protein is used by the body to repair, rebuild lean muscle tissue and increase protein synthesis. Muscle tissue is made from protein, therefore if you're not achieving your daily requirement of protein, you will not be able to build muscle, nor will you maintain existing muscle tissue. There are several different filtered types of protein to choose from, each one having a different absorption rate in your body.

For fast muscle repair the best types of protein are Hydrolysed Protein and Whey Protein Isolate (WPI). These types are absorbed into your body faster and more efficiently than all other types, however they carry a higher price tag due to the filtration process. Other (and more affordable) types of protein include concentrates, caseinates and include there are also blends that contain WPI and WPC which is a slower releasing formula.

The different types of proteins and how they work:

• Hydrolyzed Protein: Fastest absorption and best bio-availability Great for before and after a workout
• Protein Isolate (WPI): Fast absorption good bio-availability. Great for before and after a workout. Best from Whey Protein Isolate.
• Protein Concentrate (WPC): Medium – Slow release. Good bio-availability and broad peptides. Appropriate for in between meals.  Best from Whey Protein Concentrate.
• Casein and Micellar Casein – Extremely slow releasing formula. Great for before sleep.

• Glutamine:

Glutamine (L-Glutamine) is a conditionally essential amino acid, as it can be manufactured by the body. However training 3-4 days a week can lower your bodies ability to produce Glutamine. Glutamine is the most abundant amino acid within the body, making it the most important amino acid for muscle growth. Approximately 60% of skeletal muscle tissue consists of Glutamine. It's also an immune system enhancer, may increase Growth Hormone, stimulates protein synthesis, and may also assist in increasing the volume of your muscles. Glutamine is a highly recommended supplement for building your muscles.

• Creatine:

Creatine is a natural substance found in the body. It is used in the ATP metabolic process in the body, which is the energy cycle involved in muscular contractions and locomotion. It is possible to source creatine from your diet such as animal foods, however the amount absorbed through normal diet is insufficient to make a difference to your body building goals. Creatine may also help increase muscle cell volumisation, strength, and performance. Overall, creatine speeds up your muscle gains and is highly recommended.

• Testosterone Boosters:

Testosterone is the human body primary hormone for engaging the growth of muscle. Testosterone helps the body absorb more protein which leads to muscle and strength gain. It also may help reduce body-fat as it works against the fat storing enzymes in the body that lead to fat storage. Therefore, testosterone boosters are great for increasing muscle, strength and decreasing body fat. 

As well as aiding muscle growth and strength, testosterone boosters have also shown to increase fat burning by stopping the fat burning enzymes storing body fat. It also helps increase metabolic rate.

Mass Gain

The supplements involved in Mass gain are similar as Lean Muscle-Gain but are usually in larger serving sizes, with the addition of powdered carbohydrates for higher energy input.

• Similar supplements to Lean Muscle

• Carbohydrates

Carbohydrates are the primary source for energy. If your diet cannot provide your body with sufficient carbohydrates it needs to put on weight, then it converts protein into glycogen which is using your existing muscle mass for fuel. Carbohydrates also increase protein synthesis and create a more anabolic environment for building muscle. It is possible to get enough Carbohydrates within your diet, however this can be difficult when you have a busy schedule and don't have time to eat 6 solid meals a day. Insulin is the bodies most anabolic hormone, therefore, fast acting carbohydrates are the most effective for building muscle post workout as they spike insulin levels. Furthermore, supplementing with complex carborhydrates (powdered carbs) can make a big difference in your effort to build muscle mass.

Fat Loss

If your goal is to lose body fat, then the following supplements will be right for you. 

• Protein Powder - designed for fat loss

Protein powder is an ideal supplement for weight-loss.

Protein powder may speed-up your metabolism and assist with lean-muscle development; the more muscle you have, the more energy your body needs, which comes from stored fat in your body. Special blends of protein powder contain many fat-burning metabolisers, such as Green tea extract, L-Carnitine, bioperin, caffeine, and other ingredients to assist with heating up your body, to burn more calories throughout the day. Some may also contain carb-blocking agents such as phaseolamin and chromium-picolinate.

• Thermogenic supplements

Thermogenic supplements are used to internally heat up your body, causing it to burn more energy. This is possible through thermogenises. where your body heats up your core temperature. Thermogenics may aid by increasing your metabolic rate, and may reduce the absorption of carbohydrates and fat. Thermogenic supplements may also help suppress your appetite and  reduce food cravings.

• L-Carnitine/ Acetyl L-Carnitine:

The primary function of L-Carnitine is to transport the long-chain fatty acids into the mitochondria of your cells, where the fat is broken-down and converted to energy. L-Carnitine supplements are effective for performance, cardiovascular health, and weight-management.
The difference between "L-Carnitine" and "Acetyl  L-Carnitine" is that the Acetyl version stimulates your nervous system, as well giving your body a stronger mind-muscle connection. It may also be absorbed more efficiently than standard "L-Carnitine".

• Conjugated Linoleic Acid (CLA):

Conjugated Linoleic Acid (C.L.A.) is a naturally occurring amino-acid found in meat and dairy products. It is an essential fatty acid, which assists in the process of metabolising fatty tissue. It also assists in thyroid functioning which helps in decreasing abdominal fat.

Endurance and Performance

Endurance and Performance supplements can vary based on the type of training your are doing. Ideally look for electrolyte replacing ingredients such as: Magnesium, sodium, potassium, and calcium. An example is hydration tablets or powdered electrolyte drinks. 

• Glutamine, H.M.B., and Branch-chain Amino Acids are some of the best muscle maintaining supplements. Glutamine is used by vital parts of the body, from immunity to major muscle groups. H.M.B. is ideal for preventing your muscle from being converted into energy rather than fat.

• Amino Acids:

Amino Acids are the 'building-blocks' of protein. Amino acids have a fast absorption rate and quickly convert into the elements your body needs to repair and grow the muscle. The most effective amino acids for recovery are BCAA and Glutamine supplements.

• Creatine:

Important for assisting in protein synthesis, absorption of amino acids in the body, and muscle tissue repair.

• Carbohydrates:

For glycogen restoration, ensure you are getting enough carbohydrates after your workout, as carbohydrates are essential for restoring glycogen levels in the muscle. Carbohydrates also assist the transportation of protein into the muscle and the insulin-spike stimulates growth hormone. 

• Pre-workout Supplements

To improve your performance in the gym or if you want a supplement product to give you an energy-lift before a training session, then we suggest Pre-workout formulas. These contain a range of ingredients designed to increase your body energy, strength, stamina, and stimulate muscle use throughout your workout. We have a massive range of pre-workouts, with or without caffeine.

Expert Advice

At Fitness Market, we can provide you with the expert advice you will need for nutrition and supplements. We have a huge selection of fitness supplements for you to choose.