5 Popular Supplements and How to Use Them

  The use of sports nutrition supplements has become almost synonymous with going to the gym, especially when you are looking to build a great-looking physique. This is a good thing because you will never find yourself short of options when it comes to increasing your training efficiency, seeing better results, and overcoming nutrition- and training- related obstacles. But not everyone knows how to use sports supplements wisely, and using this goes far more than simply mixing a scoop of powdered whatever with a few ounces of water or juice. In this article, I will guide you through the proper way to using five (5) of the most popular supplements used in the sport of bodybuilding.

  Before we start talking about how to use supplements, however, it should be noted that supplements are nutrition products designed to complement a well-designed nutrition program. They are not to be over-relied on, otherwise you will not see the results you hope for, or you might even get physically hurt. In general, nutrition supplements will not hurt you if you purchase them from a reputable supplier, and if you use them correctly, but the risk remains present and significant without professional guidance. So, it is my recommendation that you consult a sports nutritionist before deciding to use any nutrition supplement. Stay safe, and look out for your health at all times.

  With that being said, we can now start our guide to using five (5) sports nutrition supplements.

1- Whey Protein

  Arguably the most popular nutrition supplement affiliated with the sport of bodybuilding, whey protein is a staple in most bodybuilders’ diet regimens for the high-value protein it offers. Whey protein comes in three (3) forms: whey concentrate, whey isolate, and whey hydrolysate. The differences between these three forms are insignificant for most people, but for professional athletes and advanced bodybuilders the benefits of the advanced forms of whey are worth the extra cost they come with. Whey protein is a powdered supplement that will provide you primarily with the macronutrient protein. A scoop of whey protein typically provides 20-30 grams of protein (see supplement facts on the container). Most people believe that the correct way of using whey (see what I did there?) is taking a scoop of after their training session, and that is correct. If you are not yet an advanced bodybuilder (i.e. have been consistently and seriously training for less than eighteen [18] months), then you will benefit from a scoop of whey protein immediately after concluding your training session (although you could be using another supplement to better suit your needs; read on to learn more). If, on the other hand, you are an advanced bodybuilder, and have come a long way in developing your physique, then you would benefit more from whey protein if you were to take it twenty (20) minutes after your training session. This technique will also work best with bodybuilders who are already built and are undergoing a cut, although these people will benefit more from a whey isolate or a hydrolysate supplement instead of whey concentrate.

2- Mass Gainer

    The gainer is a famous supplement used widely among those of us on the thinner side of life. It is usually prescribed to people who do not eat much, and are thin as direct consequence. This is because a mass gainer provides carbohydrates, protein, and fat in large, meal-resembling quantities. Where a serving of whey protein would amount to roughly 120 Calories, a serving of mass gainer can sometimes go above 1200 Calories. With that being said, a mass gainer may have several uses within a given day. For example, when you find yourself following a nutrition program to help yourself add more weight, but cannot seem to force yourself to eat an extra meal, you can fix yourself a big scoop of mass gainer. Also, when you finish a training session you can also have a scoop of mass gainer for recovery if you find yourself unable to eat a meal. A mass gainer’s serving is one that is large and will make you full, and therefore, unlike common advice, you should not take a scoop of mass gainer immediately before training. You should, instead, have eaten a well-balanced meal that accommodates the needs of your body in the upcoming training session.

3- Creatine

    You must have heard that creatine is perhaps the safest supplement to use, and if you hadn’t, you just have. Creatine is sold as a cheap, white powder, and it comes in many forms as well. The most common form of creatine is the monohydrate which you can find in any sports nutrition supplements stores. Creatine acts by binding water molecules and resting within the muscles. This causes the muscles to swell because of all the creatine and the water that become trapped inside. In other words, creatine may help you add a few kilograms quickly, which is not a bad thing if you’re looking to put on some quick weight or if you find yourself at the end of your natural limits. Creatine also helps the muscle regenerate energy faster, making your rests in-between sets more effective at recovering energy. To optimise the use of creatine for building muscle mass, you should take a scoop (typically five [5] grams) of pure creatine after training. If you would like to take creatine for its energy benefits, take a scoop fifteen (15) minutes before training. Since creatine monohydrate is bitter in nature, you might want to mix it with juice or with your protein shake.

4- Pre-Workout

  Pre-workout supplements are supplements created for the purpose of helping you train better, and by training better you build more muscles. Pre-workout supplements typically have caffeine as the main ingredient, unless they clearly state otherwise, or if caffeine is not listed on the back panel. Caffeine, along with other stimulating agents that might or might not be present within the supplement, stimulates your nervous system, making you feel ‘more awake’ and present int the moment. The aim of using a pre-workout is to make you feel less tired, and to make your nerves fire up to deliver quality training. “…‘You don’t need pre-workout to train.’ Karen, chill. You don’t need running shoes to run, but it sure f**king helps.” This quote by Noel Deyzel wonderfully sums up when to use pre-workouts. You only need a pre-workout if you are serious about bodybuilding, are going to the gym 4-6 days per week, are training in bouts of 50- 90 minutes, are training to your limits or beyond, are training late in the day, or some or all of the above combined. Keep in mind, however, that you might already have a certain tolerance to caffeine, and therefore certain pre-workouts might not work well for you. Therefore, before you choose a high-caffeine pre-workout, please consult your physician or dietician, for higher caffeine doses coupled with any intake of coffee or other caffeinated beverages throughout the day may pose a serious health risk.

5- Multivitamin

  Many people believe that multivitamin supplements are essential to building a great physique, and this is false. Unlike other nutrients, multivitamins have almost no direct relationship to building muscles. Instead, multivitamins serve other bodily functions related to health, vision, digestion, movement, nerve function, etc. Multivitamin supplements should only be considered when you know that your current eating choices are not as healthy as they should be, when you are sick, or when you are building muscles at an abnormal rate, such as when using steroids. In such cases, multivitamins may resolve any vitamin deficiencies you might be suffering from. If you are using multivitamins at the moment, make sure to consult with a dietician to ensure to do not accidentally get vitamin toxicity.

  Supplements are a great innovation to the benefit of the training athlete, and they are becoming more and more in demand every year. However, and as with anything else, it is important to understand what you are putting inside your body, and no one can benefit you more in that regard than a dietician, so make sure to consult one! With that being said, if you would like to learn more about supplements or nutrition in general, you can visit our website and book a free appointment so we can better help you in your athletic journey. Stay healthy, stay strong.