If you’re considering ways to improve your workout performance, you might want to think about incorporating a supplement into your routine. The supplement industry is a massive $293 billion market, offering numerous options tailored to a myriad of needs and conditions.
With so many supplements around, it can be confusing. They have many uses, from helping digestion through to meeting nutritional deficits, and supporting restrictive diets. But they can also support your workout if you take the right ones for your body.
Why Would I Need to Take a Supplement?
Despite the ready availability of so many different foods in the Western world, many people still suffer from deficiencies, including vitamins and minerals, which can have a big impact on overall health and energy levels.
If you think you are suffering from a deficiency there are tests that you can book to find out for certain, but some of the most common ones which are found include iron, vitamin D, Vitamin B12, Calcium, Magnesium, and Vitamin A.
The most common is the vegan diet which can lead to a lack of iron and B12 because they are hard to find and absorb from a plant-only diet. If you are going vegan alongside your workout plan, then you might want to consider supplements for these.
The good news is that if you do have any kind of vitamin deficiency, taking a supplement can make a big difference and counteract all the symptoms which might have been slowing you down up to now.
Probably the most common reason to take supplements as part of your workout is simply to enhance your supporting performance overall. There are many supplements designed to support strength, flexibility, and endurance.
Which Supplements are Best for Supporting a Workout?
So, what kind of supplements should you consider when looking for supplements which could help to improve your workout performance? The supplement you will need depends on whether you are looking to gain muscle, lose fat or simply get fitter. Here are a few of the most common ones.
Whey protein is a supplement that has long been used by athletes to help build up muscle bulk as well as to lose weight. It’s important to choose a whey protein that is as natural as possible and contains key amino acids. The amino acid that is most effective for muscle building is leucine, so look out for this on the ingredients list.
Creatine is one of the best supplements for supporting you to build strength as part of your workout. It helps to boost your capacity so that you can do longer and hard workouts, as well as support your ongoing muscle growth.
While you can get Vitamin D from food and sunlight, it’s quite a common vitamin deficiency experienced by many people. It’s an easy one to be tested for as well, so if you find that your levels are low, it can affect your performance so to get the most out of your workout a Vitamin D supplement might help.
This lesser-known vitamin is naturally found in animal sources, including the liver, and it’s vital for building up bone strength. It also has the added benefit of helping to lower the build-up of calcium in the blood which can reduce your risk of stroke and heart disease. So, for strong bones and a healthy heart, while working out, this vitamin is a good one to take to support your health while exercising or doing strenuous sports like Muay Thai.
This amino acid works well to support endurance during exercise as well as help with the build-up of muscle tone when lifting weights. It’s also a good supplement for helping your body to cope with and get over fatigue while working out.
Magnesium is naturally found in a variety of food sources including seeds, green vegetables, nuts, and dark chocolate. A deficiency can impact your energy levels, your nervous system, and your blood sugar. Taking magnesium supplements can help support muscle recovery after a workout and supports muscle contraction.
Supplements for Relaxation
If you are working out, it’s important to get regular rest, to allow your body to recover and muscles to grow in between workouts. But sometimes a vitamin deficiency can interfere with our ability to sleep and relax.
Taking a supplement to help you sleep or relax after a workout will help to ensure that you are allowing your body the time it needs to recover, as well as making sure you have the energy you need for your next workout as well.
Having any kind of nutritional deficiency can affect our moods and ability to relax and sleep, so it’s important to keep an eye on how your moods fluctuate and how you are sleeping. It might be that you need a supplement to tip the balance back again.
Supplements that can help with low mood include magnesium, B-vitamins, Omega 3and others including L-Theanine. There are many supplements on the market which are specifically designed to help promote natural sleep.
There are many supplements on the market to help support your physical efforts while working out and whether you want to enhance your current performance or make up for a vitamin or diet deficiency, there is a supplement that will suit your need.
From supporting the creation of muscles to giving you an energy boost to make your workout last just that little bit longer, there is a supplement that will help. If you do decide to start taking supplements, it’s important to speak to a doctor first, particularly if you have any existing medical conditions or are taking any medications, as supplements can work against some medicines and cause further problems.