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Supplements Vitamins Foods

Here is some basic information on supplements and vitamins that someone who goes to the gym may need as a minimum:

  1. Protein Powder: Protein is essential for muscle repair and growth, making protein powder a popular supplement for gym-goers. It's convenient and easy to consume, but it's important to choose a high-quality powder that's free from harmful additives. Look for a powder that contains at least 20 grams of protein per serving.

  2. Creatine: Creatine is a natural compound that helps the body produce energy during high-intensity exercise. It can help improve strength and muscle mass, making it a popular supplement for weightlifters and bodybuilders. The recommended dosage is 3-5 grams per day, taken before or after a workout.

  3. Omega-3 Fatty Acids: Omega-3s are essential fats that can help reduce inflammation and improve heart health. They're commonly found in fish oil supplements, but can also be found in foods like salmon and chia seeds. Aim for a daily intake of 1-2 grams of omega-3s.

  4. Vitamin D: Vitamin D is essential for bone health and muscle function, and can also help boost the immune system. Many people are deficient in vitamin D, especially during the winter months when sunlight exposure is limited. Aim for a daily intake of 600-800 IU of vitamin D, either through supplements or foods like fatty fish and fortified dairy products.

  5. B-Vitamins: B-vitamins are important for energy production and can help reduce fatigue during exercise. They're found in a variety of foods like meat, fish, and leafy greens, but can also be taken as a supplement. Look for a B-complex supplement that contains all eight B-vitamins, and aim for a daily intake of 100% of the recommended daily value.

  6. Glutamine: Glutamine is an amino acid that can help support muscle recovery and immune function. It's naturally found in the body, but supplementing with extra glutamine may be beneficial for those who are highly active. The recommended dosage is 5-10 grams per day, taken after a workout.

  7. L-Carnitine: L-Carnitine is an amino acid that helps the body produce energy by transporting fatty acids into the mitochondria, where they can be burned for fuel. It may also help improve exercise performance and reduce muscle soreness. The recommended dosage is 1-3 grams per day, taken before a workout.

  8. Ashwagandha: Ashwagandha is an adaptogenic herb that may help reduce stress and improve athletic performance. It's been shown to increase strength and muscle mass in some studies, although more research is needed to confirm these effects. The recommended dosage is 500-600 milligrams per day, taken with food.

  9. Zinc: Zinc is an essential mineral that plays a role in immune function, protein synthesis, and wound healing. It's also important for maintaining healthy testosterone levels in men. The recommended daily intake is 8-11 milligrams for adults, although athletes may require more.

  10. ZMA: ZMA is a supplement that contains zinc, magnesium, and vitamin B6. It's marketed as a sleep aid and testosterone booster, although the evidence for these claims is mixed. The recommended dosage is 30 milligrams of zinc, 450 milligrams of magnesium, and 10.5 milligrams of vitamin B6, taken before bedtime.

  11. Vitamin C: Vitamin C is an antioxidant that helps protect cells from damage and is important for immune function. It may also help reduce muscle soreness and improve recovery after exercise. The recommended daily intake is 75-90 milligrams for adults, although some studies have used higher doses.

Remember that supplements and vitamins should never replace a healthy diet and exercise routine, but can be a helpful addition for those looking to optimize their health and fitness. As with any supplement or vitamin, it's important to speak with a healthcare provider before starting a new regimen.

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