Supplementation: The Foundations

Whatever the reasons for joining a gym or becoming more active, one of the biggest factors (as is in sports) is nutrition. Nutrition is very important in ensuring that one performs to the best of their abilities. Specifically, today, supplementation will be addressed. Supplementation is nutrition that is added to your already established diet to support it. The most common supplement being…

Whey Protein Isolate

Whey protein comes in a powder form. Protein is especially important for the recovery part of a workout. Protein is responsible for helping build and repair muscle. Whey protein isolate is an extremely fast absorbing supplement that your body can digest and utilize in around thirty minutes. Because the body can so easily use it, protein is essential when it comes to building muscle.

However, there are more supplements, for whatever reason, less popular with the public that are just as essential (as well as safe) that are underrated and under used. These supplements are just as important as the Whey.

The first being…

Amino Acids

There are eight essential amino acids. These amino acids are actually found in the foods that we eat. They consist of valine, isoleucine, leucine, phenylalanine, threonine, tryptophan, methionine, and lysine. Amino are responsible for repairing muscle, which is broken down when it is put through a workout. By taking Amino Acids (which come in pill and powder form), one can help speed up the repair of muscle as well as prevent the break down of it. It is recommended that one take Amino Acids not only during a workout but throughout the day as well.

An additional supplement (once almost taboo) that is now recently growing in popularity due to the amount of research conducted on it is…


     Creatine comes in multiple forms. However, the most common form is called Creatine Monohydrate. There is also Creatine Hydrochloride as well as a more new form (supposedly the most pure) Free Acid Creatine.  While some claim that one form is more effective than the other, in my opinon, creatine is creatine and one will get for the most part the same effect no matter what form is taken.

What creatine does is help increase strength as well as promote muscle growth. Creatine, which is actually naturally produced by your body, enters the body (or after it is produced by the body) it firsts binds with a phosphate molecule to form Creatine phosphate. From there it is used to create something called Adenosine Triphosphate (ATP for short). ATP is what the body used to do work. Essentially, you’re providing your muscles with the ability to do more work, which in turn increases strength and even size (depending on how one trains).

There are many other supplements that one would find useful, but these three, Whey, Aminos, and Creatine are the three “foundation supplements.” With these three, one can help to ensure that they are enabling their bodies to perform to their full potential. However, one cannot forget the most important part, above supplementation, a good diet…to be explored in the next post.


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