5 essential supplements that are a good investment

If you're a beginner who has taken an interest in supplements, it probably makes your head spin. After all, there are hundreds of different products on the market, with each manufacturer claiming to be this one is number one in gaining muscle and reducing fat, and therefore you must have it.

To make sure you never throw away your paycheck on ineffective supplements again, we bring youIn this article, we give you a comprehensive list of essential supplements that are worth investing in.

Do I even need supplements?

Before even introducing the individual supplements that can be useful, it's important toIt is important to answer the question of whether there is a supplement that is necessary and without which you would not be able to function. In my opinion, there is none. But there is no disputing that these products can maximize muscle gain, strength increase and fat reduction. But that's only if you have a well-rounded training regimen and a properly set diet.

So at the very beginning of this article, I want to say that if you don't have these two absolutely essential these two basic factors well, there's no point in taking supplements at all. Their effect will be minimal and you will be throwing your money out the window unnecessarily. A much better investment for you would be, for example, consulting with professional athletes who will help you with a balanced diet and the right composition of your training. But now to today's topic.

1. A quality multivitamin

Where else to start a review of the most important supplements than with a quality multivitamin and a multimineral. These supplements may not be as attractive to most exercisers as, for example, BCAAs or Testosterone Boosters, but they bring a whole spectrum of positive effects. In addition to their overall effect on the immune system, you can also expect them to improve digestion (thanks, among other things, to the B vitamins that play in macronutrient metabolism), better brain functioning, resistance to depression, delay fatigue, hormonal optimization and much more.

The reason for you to take these supplements should include the fact that the athlete's body has a much greatergreater demands on the intake of these micronutrients than the body of the average person.

It is important to note, however, that when choosing the right multivitamin, it is important to look for quality, because otherwise you are throwing your money away unnecessarily.

2. Whey protein

Another important supplement is undoubtedly whey protein, which is one of the few supplements well-known even outside "fitness circles". The main "task" of protein is simple - to provide easily absorbed protein that the body can easily absorb without problems. The body can digest the protein after a hard workout without any problems and thus start repairing damaged muscle fibres. However, protein can also be taken at virtually any time of the day if you need to INCREASE your daily protein intake. The word "increase" is extremely important because if you are starting to exerciseand you weigh about 60kg, it probably shouldn't be a problem for you the amount of protein you need from your diet.

But if you do decide to invest in protein, the best choice in terms of availability and biological value is whey protein. Ideally, whey will be processed using the CFM method, which is the best currently available because it preserves all the protein fractions and does not denature the protein.

3. Magnesium

Although magnesium tends to be a component of any better multivitaminswe mentioned in the first place, it's definitely worth taking on its own. The fact that it is the most deficient mineral in the diet and athletes are even more at risk of deficiency should be enough of an argument. Magnesium levels are reduced by stress (even stress from strenuous training), listening to music on headphones and even certain foods.

Yet it is absolutely essential.According to the latest findings, it is involved in up to 600 different biochemical reactions in the body - from thefrom carbohydrate digestion to fatigue reduction, a better immune system and hormonal balance.

Magnesium under the microscope.

4. Zinc

Zinc is a similarly important supplement. Zinc is the most deficient trace element after the change. It leaves the body in sweat, and this means that athletes are at risk of deficiency again slightly more than the "normal" population. Zinc is crucial for optimizing hormones in the body, improving sleep quality and proper nervous system function. It is also involved in the formation of insulin and is required for all bodily growth and development.

If zinc and magnesium, the two most important components of anyof each multivitamin supplement, are interested in more detail, please feel free to take partWatch the video from our YouTube channel, where we go into more detail about not only the effect, but also the recommended dosage and the best forms of these two supplements.

5. Creatine

Although creatine is by no means a necessity for beginner athletes, it is definitely a proven supplement that can help with gaining muscle mass. In fact, this supplement has undergone many scientific studies, the vast majority of which have confirmed its effectiveness. The functioning of creatine in the body is not very easy to describe, but it is still worth outlining it in a very simplified way.

Creatine is part of an energy molecule called creatine phosphate. It passes its phosphate group to ADP (i.e. adenosine diphosphate), resulting in a compound that most of you are probably already familiar with. ATP. Adenosine triphosphate contains, as its name says, three phosphors that are bound together by a macroergic bond. Well, when this macroergic bond is broken, a high amount of energy is released. And this energy is very well utilized by the body on a hard workout. So we can say that creatine is a great source of energy for the muscles.

In addition, it also draws a small amount of water into the muscles, thus improving protein synthesis as well. However, since the effectiveness of creatine is only temporary, you definitely need to cycle its use.

Don't forget about omega 3 fatty acids

The last supplement that should not be missing from any sports person's repertoire is omega 3 fatty acids. Although the range of their effects is very wide, athletes will probably most appreciate the improved quality of sleep, minimising the risk of inflammatory processes and improving the function of the vascular walls. At the same time, according to some experts, it can increase pumping muscle pumping before training, post-training recovery, and aid fat burning.

However, as with the previous supplements , it is important to choose a quality product, otherwise you are throwing your money away completely unnecessarily. Not only is the EPA and DHA content important, but a good supplement should also contain no other omega acids. While omega 3 fatty acids are really deficient and very necessary in our diet, omega 6 is in excess in our body. Another important aspect is the origin of the fish from which this supplement is made. Paradoxically, many fish are prone to depositing mercury and other heavy metals, which would then be found in these supplements. Thus, supplements that originate from fish from ice lakes are ideal, but this will of course have an impact on the price.

So what is the conclusion?

So, in this article we have presented you with supplements that are a good investment from our point of view. If you can't afford to invest in all of them, a good quality multivitamin, magnesium and zinc should be enough, at least in the beginning . If you have a well-rounded diet, you can certainly do without protein. And since meat is the main source of creatine, you won't be short of it either with a properly designed diet. So supplementation can help, but there's definitely no reason to overdo it and put too much emphasis on it.

If you have any questions about today's article, feel free to ask in the comments, we'll be happy to answer them.

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