Whether you just started working out, or you’re just looking for a way to maximize your fitness gains, many people have questions about supplements such as:
- Are supplements safe?
- Should I be taking supplements?
- Which supplements should I be taking?
- How much should I be taking?
- Is my normal diet and exercise enough?
Here, we are going to answer some of these questions by providing you with three things you should know about workout supplements.
Do I Need to Be Taking Supplements?
The idea that many people miss is that supplements are meant to supplement, they’re not meant to replace a balanced diet or solid exercise routine. However, it can be extremely difficult to reach your goals without supplements. Your nutritional needs increase when you exercise, and you will need more protein. Using supplements in a well thought out way is a great way to enhance your ability to meet your fitness goals.
Which Supplements Should I Be Taking?
One of the first supplements people start taking is a simple whey protein powder. Using protein powder is a perfect example of how your supplements truly can complement an already proper diet. As part of your diet, you should already have defined what your protein intake goals should be. For some people, it can be difficult to reach these intake goals with just eating your three meals alone. Adding in protein powder is a great way to hit those intake goals in a quick and easy way.
Creatine is a popular supplement that can help you gain strength, and improve your workout performance in general. There is a lot of research that has been done around creatine, so you can be assured that it’s safe. If you are doing a lot of weight training specifically, creatine can be very useful. It has been proven to improve muscle endurance, help you increase your workload, reduce muscle protein breakdown, improve hydration and increase the production of certain growth hormones.
Pre-workout is another very popular type of supplement. It can be helpful for those who feel that they need an extra boost of energy before they hit the gym. Often pre workouts can contain other helpful supplements as well such as BCAAs and creatine. Many people feel like it gives them the boost of energy they need to hit their workout with the desired amount of intensity and keep them focused throughout the workout.
How Much Should I Be Taking?
With protein powder doses, take a look at your nutrition plan to figure out how much you should take. Adding a shake in between meals is an easy way to boost your daily protein intake. If you are regularly exercising, a rule of thumb is to get at least one gram of protein per every pound of body weight. This means that if you weigh 170 pounds, you should consume a minimum of 170 grams of protein.
A normal scoop of protein contains roughly 25 grams of protein, but take a look at how much protein you need, how much you’re able to get from real food sources at your meals, and use protein shakes anywhere throughout your day to reach your target protein intake.
Creatine recommended intake ranges from 3-8 grams per day depending on your size. If you are a man over 200 pounds you’ll want to lean toward the 8 grams side, while if you are a smaller woman, closer to the 3 gram side. There was once thought to be a “loading phase” of creatine, where you needed to take a lot of creatine for a week in order to get your levels up, but that’s now known to not be necessary.
For your pre-workout, the packaging will tell you how much you should be taking. This can vary due to the ingredients in pre-workouts varying. Follow the directions, and pay attention to the ingredients in your pre-workout.
At 540 Performance, we want you to know exactly what you’re putting into your body. That’s why we don’t exclude anything from our labels. We put it all out there so you can feel safe and satisfied about your supplement intake. In each of the descriptions of our products, we tell you what you need to know. But if you have any other questions or concerns, reach out to us! We’ll give you the full rundown.