Top 5 gym supplements you should be using...

Now, as I have said before you don't necessarily need any additional supplements to make progress but they can be highly beneficial once you pass your 'newbie' gains stage... so if you're attempting to advance your overall performance, physique or general fitness, here are my top 5 supplements I'd recommend for any lifters:

1. Protein powder

I feel like protein powders (or alternatives) are an obvious one- yet essential- unless you're getting an appropriate amount from whole foods. We all know protein is incredibly important for building and maintaining muscle- but why? Protein provides the building blocks (amino acids) in order to grow muscle mass. Both strength training and consuming protein (an adequate amount and spread out throughout the day, of course) will stimulate MPS (muscle protein synthesis). So the combination of the two will seriously help your gains.

It's hard to get your full amount of recommended protein as it is, so protein shakes (or however you take it) are a real help with reaching your goal. It's almost like a cheat code- adding protein powder to your porridge, smoothies or cream of rice (to all the bodybuilders out there) are some ideas- usually without using up loads of calories/carbohydrates/fats along the way too.

2. Creatine

Creatine is one of the most well researched supplements. The effects of creatine on muscle performance suggests it CAN accelerate muscle growth and improve physical performance (when taken over a sustained cycle). Creatine is actually a natural compound found in foods and in our own bodies, with it's role being to help supply energy in cells, however we usually don't get enough from diet alone.

Your body utilises ATP (adenosine triphosphate) to gain energy required to fuel anaerobic exercise, like lifting weights. Creatine helps harvest unused ATP phosphates from this process and transport them back into the muscle and provide a 'boost' of energy. This suggests using creatine can improve your endurance, increase your cellular volume (a.k.a a 'pump') and weights lifted when training, as well as even power. More energy = less fatigue, less fatigue = better performance (however you judge performance).

Hydration is key with creatine as it causes your cells to absorb more water during activity; an electrolyte drink is recommended, alongside. The recommended amount of creatine monohydrate to see results suggests approximately 5g per day for optimum benefits.

3. EAAs/BCAAs

Essential amino acids and branched-chain amino acids can be really beneficial for your training sessions... What amino acids do is essentially combine as compounds to make proteins. However, EAAs would be recommended over BCAAs, as EAAs contain all 9 (essential) amino acids, whilst BCAAs only have 3, as well as EAAs being more readily absorbed, whereas BCAAs need to be broken down. EAAs include: Phenylalanine, Valine, Threonine, Tryptophan, Methionine, Leucine, Isoleucine, Lysine and Histidine.

EAAs is suggested as an intra-workout (during your session) as it can also spike MPS (muscle protein synthesis), as well as improve muscle fatigue and aid recovery, such as a reduction in muscle soreness and through producing an anti0-catabolic effect.

Additionally, EAAs contribute towards energy production too. Amino acid supplements also usually contain other ingredients such as B vitamins which are great energy and avoiding fatigue too.

4. Sleep stacks

Now, something I do highly recommend is a sleep supplement (disclaimer: this is not a substitute for sleep, so ensure your sleep is consistent and of high quality to reach it's full effects). A premixed powder-form sleep supplementation is usually the best method, including some or all of the ingredients: Ashwagandha (KSM-66), L-theanine, 5-HTP, lion's mane, choline, phosphatidylserine, lemon balm and passionflower.

Nootropics are substances that enhance cognitive function- e.g. L-theanine, ashwagandha, lion's mane- which have adaptogenic properties that can help the brain adapt mentally and and physically and ultimately restore balance.

These ingredients will not only enhance your sleep quality but your neurological resetting and recovery, such as your nervous system, which can link to how your body responds to stress and impacts our mental health. The product I'd recommend, in particular, is Strom's 'Support Max Neuro PM' (not sponsored, I swear) which may be on the pricier side but has all the good stuff inside. A 7g serving is suggested to be taken approximately 30 minutes to an hour before sleep.

5. Carb powders

Carbohydrates are essential as an energy source, as carbs are the primary (and most efficient) source for fuel, especially when it comes to physical exertion. Carbohydrate powders can be useful intra-workout supplement to continue to supply energy to muscles used whilst exercising and keep you fuelled throughout your workouts.

In particular, the compound HBCD (highly branched cyclic dextrin or cluster dextrin) is the ingredient to look out for when sourcing a carb powder supplement. HBCD- when stimulated by exercise- your muscle cells go into an anabolic state and ultimately helps us recover faster, during a workout.

Carbohydrates that are taken as a supplement form can be digested quickly and allow glucose (sugar) in the bloodstream to be available immediately and therefore used as energy, when used as an intra-workout. These can be extremely helpful when going for extra reps in a bodybuilding workout and during intense cardiovascular sessions, for example.

The verdict: Most importantly, it's worth noting, these supplements won't do all the work for you! To see the best results ensure you're exercising and implementing a healthy diet.

I wouldn't necessarily recommend all of these to anyone just starting their fitness journey, as I feel it's important to see where how your body naturally responds first, without additional supplements. Factors like energy levels/fatigue, response to food/glucose, recovery rate, etc... However, if you are an intermediate lifter or just hitting a general plateau, why not give these a go? I'd recommend using these supplements in collaboration- e.g. carb powders, EAAs and creatine as an intra-workout, or even outside the gym when you aren't training. Then protein used after workouts, or even just to top up your protein and, of course, sleep stacks to be taken nightly. Happy supplementing!