You will find several supplement options but choosing the right one is what your trainer can help you with, says Thomas J Salzano a professional trainer. Due to the current pandemic situation where the gyms are closed from the past few months, there are many like you who are compromising to continue with their training schedule.
With the change in training schedule comes a change in diet and supplements that your body needs. So before you start looking for some supplement staples online here are some tips shared by Thomas that will help you choose the right one.
The basic supplement staples can be beneficial to every trainee. So let’s discuss a little more about these staple supplements:
Creatine is one popular name among all the supplements available in the market and almost all the trainers will recommend this to you. It acts as a buffer during anaerobic glycolysis, the resynthesis of ATP during anaerobic exercises, and transport of Adenosine Triphosphate (ATP) during aerobic metabolism.
Even if you are not into bodybuilding this can help as vitamins and minerals are important to human health. Our work schedule and before training diet both contribute towards the deficiency of vitamins and minerals in your body. This is why supplements are required so that your body needs are met.
Vitamins and minerals help in many functions in the body like buffering, general health, energy expansion, muscle contraction, immune health, and growth. This is why athletes and bodybuilders like you require supplements with higher levels of vitamins and minerals.
Fats are made up of fatty acids and good fats are also known as monounsaturated. Fats are effective for the body’s mechanisms for survival, immune function, forming parts of the body’s structure, insulation, and protection of vital organs, etc.
- Protein Powder
An essential part of a bodybuilder’s diet is his/her protein powder, that they will never skip having. Proteins make up the major components of the body and are highly recommended by the trainers to include in your diet. Just becoming regular meals will not be able to supply the required amount of protein to your body especially when you are under training, the protein supplements help here.
As per experts, the general population requires only 0.8g/kg/day of protein but in the case of bodybuilders, the range is from 1.0-1.2g/kg/day. This is why protein powder is always added to the diet plan of a bodybuilder to complete the deficient amount.
- Branched-Chain Amino Acids
The branched-chain amino acids are the essential amino acids leucine, valine, and isoleucine. You need to consume the essential amino acids through either food or supplementation. Experts like Thomas Salzano suggest that supplementing with 10-30g of branched-chain amino-acids daily will help the active individual in sparing muscle glycogen and in aiding recovery from exercise.
These are the top five basic supplement staples that you can include in your diet plan without any hesitation. These are the basic requirements of the body to gain energy so make the quantity specific with the help of your trainer and focus on your workout.