The Most Important Supplements To Take When Weight Training

The title of this blog could be a little misleading as I think many of the same supplements

that are taken by athletes and hard-core fitness enthusiasts could benefit just about anyone regardless of their fitness levels. I am often asked which supplements I think really work best for someone looking to start a weight training program and so I will tell you all which supplements I take. After all, I would never suggest a supplement to anyone that I don't take myself and whose effectiveness I cannot personally attest to. So here is my list of must have supplements for anyone deciding to begin a weight training routine...

Multi-Vitamins - Here is one that I think is really great not just for weight lifters and athletes but for the masses in general. Actually supplementing with multi-vitamins are probably much more important for the average American than they are for the average athlete. The sad truth of the matter is that Americans eat very poorly and the food we do consume is not exactly laden with essential vitamins and minerals and that is why supplementing with a multi-vitamin is so important.

Creatine - By now I think we have all heard of creatine and are aware that it is one of the most popular supplements in history for a reason. Creatine is an organic acid and one that our bodies naturally produces all by itself. Creatine works by helping the body regenerate ATP (Adenosine Triphosphate). ATP is essentially the fuel used to power muscles through short burst of activity like lifting a weight. In short creatine helps us get those extra couple of reps in that we would otherwise not be able to perform if not for the additional ATP available in our system. Creatine has very few side effects and the ones that do exist are rare and very minor (upset stomach, muscle cramping, etc.).

Fish Oil (Omega 3 fatty acids) - Many types of fish are high in Omega 3 fatty acids, most importantly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These Omega 3 fatty acids help lower triglyceride levels in the blood, can help lower blood pressure, can help reduce inflammation, lower cholesterol, reduce joint pain, and multiple studies have shown that fish oil can help reduce the risks of a slew of physical and mental ailments from heart disease and some forms of cancer to bipolar disorder and potentially even Alzheimer's disease. And our bodies do not naturally produce these fatty acids so unless you're eating enough fish you should absolutely consider taking a fish oil supplement.

Glucosamine and Chondroitin - Glucosamine and Chondroitin are two molecules that make up the cartilage found in our joints. They are the building blocks of cartilage and are essential in rebuilding cartilage after it breaks down. This is definitely a supplement for anyone that wants to be able to walk without pain when they are older, especially weightlifters and anyone on a weight training program as those people are putting their joints through a much higher level of stress than the average human.

Beta-Alinine - Beta-alinine is a naturally occurring amino acid and one that helps to create a compound called carnosine. Carnosine helps control the buildup of acid in the muscles while doing intense training. The longer these acid levels can be controlled the longer you can train before the muscle fatigues. If you want to train longer and harder (and who doesn't?) you should strongly consider supplementing with beta-alinine.

These are the supplements I currently take, along with a protein shake and if you're serious about weight training I think you would be doing a great disservice to yourself if you didn't at least check some or all of these supplements out.

Train Hard,

Chad H.

by: Chad H.

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