There is one thing I want you all to know before using or even thinking to buy a supplement is that your fitness results depends on three major factors which don’t include supplements and those factors includes the type of training you do, your diet and the quality rest you provide your body.
Supplements are just to support your overall diet plan. It just makes it easy for you to hit the numbers which you need to hit on per day basis which could be at times difficult for a person who is a beginner or infect some professionals might find it difficult to manage their diet with all requirement on per day basis.
Also, I’m not a certified nutritionist or a doctor. Following list are just some of the supplement with which I started my fitness journey and as a vegan it made my journey a bit easy. So, following are some of my suggestion for you all guys.
A multivitamin is the most basic supplement to start with. It might not be the substitute for a balanced diet. But even for a well-planned diet it is very difficult to consume every vitamin and minerals which our body needs every day in a specific amount. A good multivitamin according to your gender, age and your fitness goal can help you cover those crucial vitamin and minerals. Also they are easy to track during a meal prep.
A multivitamin supplement can vary according to your age, gender, fitness regime, fitness goals, your daily activities for example, active people have increased need for zinc, magnesium, vitamin c and vitamin b.
Here are some of the links to multivitamin
2. Omega 3 Fatty Acids
Omega 3 fatty acids are the good fats which your body needs for healthy working of your brain and heart. It also works on your body recovery. Besides all this it has following properties (source: Abhinav Mahajan YouTube channel) :
- Reduce cholesterol levels
- Supress your hunger
- Improve fat loss
There are different sources for omega 3 fatty acid like fish, walnut, chia seeds, flax seed, almonds etc. so, there are different supplements of omega 3 fatty acid with different source. If you are a vegan than go for chia seed or flaxseed based omega 3 supplement and if not than go for a fish oil supplement as it would provide better value.
Here are some options:
3. Whey Protein
Whey protein is a product for muscle recovery that’s it. It is not a magical product which would make your muscle big or strong as some of the people out there say.
It is just that your body require protein for muscle tissue repair which you tear while exercising which results in strong and big muscle when recovered. Your body needs it to preserve muscles if you are not into fitness.
There are two types of protein- casein and whey. Casein is a slow digesting protein and whey is a fast digesting protein. Both of them have their own use. But here we are talking about whey which you need after a workout for better recovery. Your body just after a workout needs a fast digesting protein. Whey protein is a dairy product.
A whey protein supplements help you hit the protein numbers for the day according to your fitness goals. For example, if I need to gain muscles I need to consume 1.5g * my body weight in kgs of protein in grams every day. So, tofu, dal, soy and all those other sources might help but it becomes really difficult for me to hit that number and it is where the use of protein supplements come in place.
But just remember that whey protein just helps with muscle recovery and is not a magical powder.
Here are some of my recordation’s :
Remember that supplements are there just to help your overall diet and not a replacement to it. Also don’t use it as a shortcut. you will have to put in the hard work to achieve the desired body. As you know you are what you eat.
IN LAST I END THIS WITH A SUITABLE QUOTE –
If you take shortcuts, you get cut short
– Gary Busey