SUPPLEMENT GUIDE

THIS MONTH’S COLUMN IS DEDICATED TO THE MOST ASKED QUESTION FROM LAST YEAR: ‘WHAT SUPPLEMENTS CAN I TAKE?’

It seems that supplements such as protein bars, shakes and vitamins are taking off now more than ever before. And although they are a great addition to your daily routine, I want to make it clear to everyone reading this that no amount of supplementation or pills will get you the results you desire without training hard and maintaining a healthy diet alongside it!

I am going to share my top five supplements that I use personally and why I use them.

Firstly, a few tips to get you started: how and when you take your supplements are almost as important as the type of supplement you are taking. Some supplements are more useful before a workout or taken before bed to get maximum effect, so it’s important to be clear on the goals/results you want before you start taking everything that says ‘contains 20g of protein’ on it. Read the label carefully! I can’t stress this enough. Some supplements have hundreds of ingredients, so it’s important to know what you’re taking or it could be contributing to poor results and worsening your overall health.

Here are my top five supplements taken daily:

5. Vitamin D

If you work indoors with a lot of artificial light then it’s pretty obvious you won’t be getting much vitamin D at all, especially during the winter. It tends to be dark when I go to and from work in the winter months and I find it difficult to get enough vitamin D from food alone. In the summer months, I tend not to take it but as my mood drops towards the end of the year it’s a clear indication that I am lacking. Vitamin D has many contributions to the body but it mostly contributes to normal growth and development of bones. So for that reason Vitamin D made my list.

4. Magnesium

Magnesium fights depression, lowers blood pressure, acts as an anti-inflammatory and contributes to testosterone levels. Those are just some of the amazing things linked with magnesium. My personal reason behind taking this supplement is that it plays a role in promoting deep sleep, lowering stress and anxiety. I sleep extremely well when I’ve taken magnesium. Take this about an hour before bed and you will definitely notice its benefits.

3. Creatine

This is an obvious one on this list and it’s up there with the some of the most researched supplements on the market. I take this supplement roughly twice a year for five-to-eight weeks at a time, usually in tablet form by Maximuscle (Creatamax) because this brand also contains magnesium. The benefits for me personally are rapid strength gain and amazing pumps, which in turn contributes to an all-round boost in my overall workout performance.

The final two supplements on the list are for obvious reasons and most of you will agree that diet is the hardest part of living a healthy lifestyle. My biggest struggle personally is when I’m relaxing on the sofa at night binging on my favourite series and I’m dying to binge on chocolate and sweets!

2. Carb Killa Birthday Cake by Grenade

20g of protein, low sugar, low carbs and tastes like cake. Enough said! This keeps the cravings at bay.

And finally Number 1...

1. Salted Caramel Promax Lean bar by Maximuscle

This is my go-to protein bar. It’s everything I said for number two and more. Low sugar, low carbs, 20g of protein and it tastes unbelievable! I love my chocolate and it keeps all my cravings at bay. I think in a lot of protein bars the texture can be a bit tough, but not with this. It’s not like eating a protein bar, it really does the trick!

This list is personal to me and all of the supplements above contribute to my regime and lifestyle. It will differ for each individual, but I do believe supplements can and will benefit your regime when taken accordingly. I am not a doctor nor do I know what is specifically good for you as an individual, so please seek advice from your GP before taking any supplements.