There has always been that confusion about supplements replacing proper diet. Supplements SUPPLEMENT your diet, that’s why they are called this way. Supplements come on the top of a well-structured diet that provides you with all the necessary macronutrients and micronutrients. You will get great results by eating the right type of food. However, according to a best dietitian in Toronto gta area for optimal results you have both – proper food and supplements.
What to intake?
Whey Protein Concentrate – this is my top supplement for various reasons. Firstly, it has high biological value (BV) of around 104 compared to the egg, which is 100. It is also a complete protein, meaning that it contains all the essential amino acids that are necessary for muscle-building.
Creatine Monohydrate – This is one of the most widely researched supplements. Your body has a natural reserve of creatine, but it is quickly depleted when you start working out at a certain intensity. In essence, creatine is used in one of the three possible energy cycles and can increase your strength, which of course can lead to more muscle.
Multivitamins and Minerals – I know that this is not the typical muscle-building supplement, but a good multivitamin and mineral supplement is essential for optimizing your body processes. Now some people will jump in and say that you just need more fruits and veggies. I can guarantee you that those people are either not working out (20 min jog doesn’t count) or have never tried getting the real RDA (not RDA for a sedentary individual) of micronutrients through diet. It is impossible for most people to eat that much food to satisfy their daily needs (from a financial point of view as well). So a good multivitamin and mineral supplement is important.
Some of the other supplements that are in my stack are BCAA (Branched Chain Amino Acids) and ZMA (Zinc, Magnesium and Vitamin B6). I’ve written about those in a bit more detail (along with the other 3 above) in the article Top 6 Fitness Supplements For Beginners
Supplements are not necessary for good results. You can have an amazing body without them. However, if you are killing your workouts, doing everything right and eating the proper food, why would you not give yourself the extra edge and push yourself even further? Supplements are not the base of your progress. They are the finishing touch.