The 5 Basic Supplement Staples
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Navigating the vast world of health and wellness can feel overwhelming at times, especially with the myriad of supplements lining the aisles of health stores. So, where should one begin on their journey to optimal health? Enter "The 5 Basic Supplement Staples," the foundational pillars that many health enthusiasts swear by for bolstering their wellbeing. Having explored the terrain myself, I've delved deep into the evidence supporting these staples, from the omega-3 fatty acids that Harvard Health states can promote heart health, to the Vitamin D many of us lack due to modern indoor lifestyles. Embracing these essentials is a smart start, offering benefits that extend far beyond mere nutritional insurance. Join me as we break down these vital supplements and discuss how they can be customized to fit your personal health goals.
Each individual uses different supplements, from joint support to multivitamins. However, there are only five products that can be considered as supplement staples:
1. Creatine
2. Multivitamins
3. Good Fats
4. Protein Powder
5. Branched-Chain Amino Acids
- Creatine
The most highly researched and proven supplement available, and has, in its time, been the latest ‘hot’ supplement on the market. Hype aside, creatine is a supplement that should be in the arsenal of any trainee. It has many functions in the body; such as acting as a buffer during anaerobic glycolysis, transport of Adenosine Triphosphate (ATP) during aerobic metabolism, and most importantly, the resynthesis of ATP during anaerobic exercise.
Also, although a common practice, creatine loading is unnecessary, as once the creatine muscle threshold is reached, it can NOT be saturated further. Also contrary to popular belief, once muscle creatine threshold levels have been reached, supplementation of 2-3g of creatine daily is enough to keep them at threshold.
2. Multivitamins
Multivitamins are important to human health. Because of the nutritional practices of today’s society many individuals are deficient in vitamins and minerals, and therefore supplementing with a multivitamin is essential to ensure that these needs are being met.
Vitamins and minerals both have many functions in the body, including buffering, general health, growth, energy expenditure, muscle contraction, immune health, recovery from exercise as well as reproduction. To improve their nutritional status and physiological functions, active individuals such as athletes have a higher requirement of vitamins and minerals than the sedentary individual, and therefore require a multivitamin supplement with higher levels of minerals and vitamins.
3. Good Fats
Lipid is an umbrella term for all the different kinds of fat found in the body, including but not limited to cholesterol, steroids, and triglycerides, but for the purpose of this article, the term ‘fat’ is used.
As one of the three macronutrients essential for survival, fats are used in many of the body’s mechanisms for survival, including energy, immune function, forming parts of body structures, insulation and protection of vital organs, vision, and the synthesis of important hormones such as estrogens and testosterone. Fats are made up of fatty acids. ‘Good’ fats, also known as monounsaturated and/or polyunsaturated fats, are liquids at room temperature, and include the fatty acids (EFAs) omega-3, omega-6, and omega-9.
4. Protein Powder
Protein makes up the major component of the body, second only to water in the tissues of the body, making up 17% of the body’s lean tissue. The building blocks of protein are called amino acids. Dietary protein is usually the source of amino acids for the body, especially of the essential amino acids, which the body cannot synthesize sufficiently to maintain physiological processes by itself. Protein has many functions and roles in the regulation and maintenance of the body, including but not limited to forming vital body structures, energy, blood clotting, immune function, acid-base balance, fluid balance, contributing to satiety, hormones and enzyme production, and muscle growth. Because most of the body’s lean tissue is composed of muscle, and adequate protein must be available for amino acids to provide protein synthesis since muscle is primarily protein and water.
According to studies done the general population requires only 0.8g/kg/day of protein, with bodybuilders and those trying to gain muscle mass require higher amounts, ranging from 1.0-1.2g/kg/day for those who do their resistance training in a steady-state, and as much as 1.5-1.7 g/kg/day for those who train in the early morning or in a fasted state. Most individuals will be able to get their daily protein requirements from food. However, those individuals whose daily protein requirements mean that they need to consume in excess of 20-30g of protein per meal, can find eating the amount of food required strenuous and inconvenient; therefore, supplementing with a protein powder can alleviate much of the hassle, without sacrificing the quality of protein ingested.
Often, using a protein powder can be convenient for any individual, especially if one has time constraints or leads a lifestyle where they are always on the go.
5. Branched-chain Amino Acids
As already mentioned, amino acids are the building blocks of protein. Branched-chain Amino Acids are the essential amino acids leucine, isoleucine, and valine. Essential amino acids cannot be synthesized by the body and must be obtained through either food or supplementation.
Like protein, branched-chain amino acids have many functions within the body, but are primarily involved with energy, and can provide an instant energy source, especially when muscle glycogen stores are depleted.
Supplementing with 10-30g of branched-chain amino acids daily can help the active individual in sparing muscle glycogen and in aiding recovery from exercise, especially if training in hot environments.
So, before you go searching for a million different supplements, make sure that you have the basic staples!
And of course, make sure you get your basics from MAD PANTHER.
main inserts from blog post courtesy of Muscle Fitness Magazine. for the full article, check the link below:
https://www.muscleandstrength.com/articles/5-basic-supplement-staples