Before I get haggled about recommending any use of weight training supplements, I will say that fitness and/or weight loss goals can be made without the use of supplements. However, the supplements I’m about to tell you about are all natural. I’m not talking about fat blockers, thermogenic fat burners, carb blockers or any of that stuff right now, I’m talking about supplementing the diet with things that are already found in the body and used on a daily basis.
The use of the following supplements is especially important for those who lift weights on a regular basis, hence the title of this blog post. Before I go any further, I will say that I take these 3 supplements on a regular basis and I would never recommend something I haven’t ever used, tasted or tried.
Creatine Supplements
I’ve talked about creatine supplements on this blog before. I always thought creatine was just for men, but it’s extremely beneficial to women who lift weights as well. Creatine is manufactured by our bodies in the liver, pancreas and kidneys and is used to bring energy to the muscles through the bloodstream. Creatine then is converted to creatine phosphate which helps to regenerate the muscle’s largest energy source, ATP (adenosine triphosphate). During a strength training move, the ATP becomes exhausted and it takes a few minutes for it to regenerate. Once it does regenerate, you’re able to perform another set of exercise.
Though some creatine can be found in some foods, creatine monohydrate contains more creatine by weight. After trying a few different creatine supplements, I prefer Con-Cret and my husband prefers it over Optimum Nutrition’s creatine monohydrate powder. Con-Cret is available in both powder and capsule form (I always choose capsules over powders if I can) and has a consumer rating of 9.4 out of 10 on Bodybuilding.com
Whey Protein Supplements
It’s probably not a shock that I’ve also talked about whey protein supplements. Whey protein is derived from cow’s milk. A good whey protein supplement will contain high amounts of protein and be very low in carbs, fats and sugars. Whey protein contains amino acids and when taken post workout, whey protein actually helps to repair and build lean muscle. This isn’t to say you will become Superman overnight…but if the muscles are able to recover more quickly, then they’ll also be able to grow more quickly. When muscle tissue is repaired quickly, it can help reduce the amount of soreness felt after a solid workout.
My husband always buys Optimum Nutrition 100% Whey, but I have yet to try a flavor that I like enough to keep using it regularly. I’ve tried all of their chocolate ones and I just can’t do it. Therefore, I’ll go with Optimum Platinum Hydrowhey (in Vanilla) or Muscle Milk (Chocolate).
Multivitamin
I believe a multivitamin is good for just about anybody. They are packed with the vitamins and minerals that are bodies need to remain healthy. Multivitamins are great to take for those people who may be missing out on certain vitamins or minerals through their diet alone. Some people don’t get enough calcium and some not enough iron. While you can take individual supplements (like an iron or calcium supplement), I just find it easier to take a multi.
Women should be sure their multivitamin contains folic acid (vitamin B9). Folic acid is important because it helps the body make new cells. Those who are lacking folic acid can develop a folic acid deficiency which can cause a number of different health problems. These include depression, heart disease, stroke and cancer. The multivitamin I choose to take is Opti-Women by Optimum Nutrition. Since we place an order with Bodybuilding every month or two anyway, I just order my vitamins there too. What I love about Opti-Women is that they’re formulated specifically for women and they’re capsules! That means no icky taste in the mouth! Well…unless you burp. That’ll happen with just about any vitamin – unless maybe gummy vitamins.
Again, the use of weight training supplements isn’t mandatory or needed in order to achieve nice results, but multivitamins, creatine and whey protein supplements do serve a purpose and are of great benefit to both male and female weightlifters.
Thanks for the post. It was very informative. Most people who weight train really don’t need anything more than perhaps whey, creatine and a good multi-vitamin. and I would throw in a good omega 3 fish oil in there as well.
thanks,
-george
http://weighttrainingforever.com/creatine/
I enjoyed the post a lot and I’m trying to buy supplements for my girlfriend. She’s never tried a supplement before and I don’t want to spend money on something that she is only going to use once. Do you know where I can get free supplement samples for mass gainers and other fitness supplements? Closest I have found is this website called six pack sack that sends you six samples in the mail each month which shipping is free but they also charge 13 bucks for the membership. I guess the thirteen dollars is probably worth it if they really do send free-trial size bottles each month. I’ve tried some other sites for samples but I only get a sample that’s not even the complete serving size. Thanks
Bodybuilding.com provides samples of various supplements at any given time. You will need to pay for shipping but there is no membership fee. You can just search the site for “sample” or click on any item to see if there’s a free sample available. I don’t recall but they may limit the number of samples you can order at one time.?
I prefer samples so I can try things out before spending the money on the full-size version and I love that BB offers them.