4 Essential Supplements for weight training beginners

Many people start a weight training program without any knowledge on supplements and the major impacts they have on achieving results and boosting natural performance.  When starting a weight training program it is essential to provide the body with the building blocks, training fuels and vitamins and minerals to see results and maintain a healthy immune system. Any person who neglects to provide their body with the correct nutrients when on a high impact weight training program runs the risk of straining the immune system and risks injury. Here are my top 5 essentials:

1) Protein

Proteins are made up of amino acids which are the building blocks of all cells in the body, including muscle tissue. Weight training breaks down muscle fibres which need to be rebuilt, athletes who want to gain weight should ingest at least 2.2 grams of protein per kg of bodyweight daily.

Protein supplements provide a quick and effective way of ingesting the required amount of protein. Studies show that protein should be ingested within 60mins of completion of exercise for maximum benefit, to keep the body in a anabolic state and to promote muscle growth.



 2) L-GLUTAMINE

L- glutamine is the most abundant amino acid found in muscle cells, it is released from the muscle during stress eg. heavy weight training and dieting.

Benefits of L- glutamine:

• Anti - catabolic agent, which reduces the effects of cortisol on the muscle, preventing muscle breakdown.
• Has cell volumising properties, increases bloodflow to the muscle tissue during training allowing more nutrients to flow to the muscle and increasing physical performance.
• Regulation of protein synthesis, thereby promoting muscle growth.
• Boosts the immune system
• Promotes faster recovery from strenuos workouts.

Glutamine is cheap and effective, no athlete should train without it!

3) Multi-Vitamins

Multivitimins are the foundation of a good supplement program, exercise places strain on the human body which may result in a deficiency of essencial vitamins/minerals in the body which will affect the immune and metablic systems.

For the human body to complete all the tasks it has in a normal day, it must be given a wide and complex variety of vital nutrients. Becoming deficient in any one of these essential minerals and vitamins causes  a decrease in physical performance.Obviously, this is NOT what you want!

Making sure you take a high-potency Vitamin/mineral formula may help ensure the presence of those essential nutrients necessary for thousands of metabolic reactions.

Bodybuilders, athletes, and people that lead active lifestyles need even more nutrients than the average non-active person. So if you think that just grabbing the first one you see on the shelf is going to work for you, think again.

A high potency multi vitamin for athletes is recommended, preferably one that comes from a respected supplement company...... not just any vitamin!\

4) OMEGA 3 FATTY ACIDS

If you don't fish at least three times a week, you'll be deficient in omega-3 fatty acids. Studies suggest that's the case with about 80 percent of people. Since the brain is composed of 40 percent DHA, one of the omega-3s, a long-term lack may cause aberrations in brain neurotransmitter function, resulting in depression and aggression.

                                       Benefits:

• Helps relieve sore joints and muscles
• Anti Inflamatory agent, reducing muscle inflammation
• Helps with reduce body fat storage

Get Results with these basic supps!