Gym supplements have received various types of reviews and that is gotten us to a point where we constantly ask the question: Are supplements safe to use? Here is the answer to it. Supplements are definitely safe to use provided you have done your research. You need to be sure about the type and the dosage you are taking. Using supplements such as protein shakes or creatines are not going to affect you negatively if you have a proper diet in place. The following are six types of supplements that are used globally by athletes, fitness enthusiasts, fitness coaches, gym-goers, etc.

Protein Supplements:

This has got to be one of the most common gym supplements out there. Protein shakes are used by almost everyone. There are different kinds of shakes such as whey, mass gainer, vegan, soy, etc. The type you take depends on your diet and preferences.

Protein powders are an actual substitute for natural sources of protein. You can take 2 to 3 scoops provided you account for the calories and your overall macros. They are not miracle shakes which will help in weight reduction or adding muscle mass. These are powders that are easy to consume and will help in recovering muscles after a workout and overall improvement. Pair them with a good workout routine and diet and you’re good to go!

Pre-Workout Supplements:

If you are just starting with gym, very soon you will find the need for that extra boost before the workout. This is where the pre-workout gym supplements make an entry.

Pre-workouts are essentially high in caffeine and it is this caffeine which gives you the boost you need. Be very careful of the amount you take because this will determine how you feel during the workout. The best advice for pre-workout usage is to start off with half a scoop and then increase it to one full scoop gradually.

Branched-Chain Amino Acids:

These are a group of three essential amino acids: valine, isoleucine, and leucine. BCAA’s help in proving an energy boost and are mostly taken during a workout.

BCAA’s come in various which makes it easier for everyone. These essential acids are the ones which are not produced by the body. Countless research has proven the benefits of using these gym supplements. It can boost performance, reduce muscle fatigue, and help in preventing muscle damage.

Creatine Supplements:

Creatine can be produced bu the body however, there are a number of brands who manufacture creatine separately. Globally, more than 60% of individuals within the fitness industry use creatine.

Creatine helps in your overall performance and can contribute to muscle gain. It can breakdown protein and help in improving the overall athletic performance of an individual. Additionally, creatine is extremely helpful in the muscle recovery process. Mostly it is used in combination with protein supplements. You can start with 3 gm and then increase it gradually.

Vitamin Supplements:

Vitamin supplements do not directly target the muscle growth and improvement that way protein supplements or creatine does. However, vitamin and mineral supplements affect the cellular system which in turn assists the muscle growth and improvement.

There are nutritionists who claim that a diet will give you the perfect ratio of vitamin and minerals. But with the pollution and the processed foods in circulation, supplements for vitamin and minerals are truly required to keep your system healthy. You should have these supplements in your diet.

Omega-3 Fish Oil:

Fish oils are used globally for essential fatty acids. Fish oil supplements consist of the omega-3’s in the purest and concentrated form. This will help in improving your overall health and physique.

Fish oils help in the circulation of blood and this, in turn, assists in the macronutrients such as carbs and proteins to reach the muscles properly and exert their effect on them.

The above are certain gym supplements that are used globally. It is always recommended you consult a nutritionist or a fitness coach before consuming any of the above. Overall, make sure if you take supplements you have a diet that goes with it otherwise supplements will not work. Get to know about the myths about gym supplements here!