Best Workout Supplements

Just like many areas of the fitness world, supplementation remains clouded with differences in opinions. From every bodybuilding magazine touting what pill to pop or drink to drink to increase muscle mass. To scary news of supplements causing strokes and even death. Supplements remain an unknown to many.

That being said, there are some pros and cons to supplementation:

Pros

  • More convenient.
  • Can be used to fill in nutritional gaps.
  • Some can speed recovery.
  • Some help with energy levels.
  • Some are all natural with no side effects.

Cons

  • Expensive.
  • Used to cover for a poor diet.
  • Over used.
  • Some are poorly researched.
  • Some are filled will crazy side effects.

 

Like many thing there are some benefits and negatives to supplementation. Let’s further explore some popular supplements.

 

Jack3d

Jack3d is one of the more popular supplements on the market right now. Many bodybuilders use this as one of their pre-workout supplements and claim it helps with continued energy during workouts. Jack3d ingredients include:

  • Creatine is defined as a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. Used primarily by bodybuilders it essentially stores water in the muscles for a muscular growth appearance. It does not increase muscle tissue nor add to strength.
  • AAKG is a salt of the amino acid arginine and alpha-ketoglutaric acid. It has been reported to cause some gastrointestinal issues, especially in diabetics.
  • Beta Alanine is a non-essential amino acid and is the only naturally occurring beta-amino acid. It is a non-proteinogenic amino acid, and not proven to be used in the building of proteins.
  • Many report a tingly feeling on the skin, some don’t mind it but others say it is very bothersome.
  • Caffeine is a common stimulant found in many things. It is recommended to not consume more than 300mg per day. Can cause nervousness, insomnia and can be addictive.
  • Schzandrol-a is a component of the dried fruit, schizandra chinesis bail. Studies have found that schizandrol A inhibits the central nervous system, while elevating dopamine and dopac. This enhances mood, especially when paired with a CNS stimulant, such as caffeine or 1, 3-dimethylamylamine. There are no increases in catabolic hormones like with most stimulants.
  • 1, 3 Dimethylamylamine is also known as geranamine, and is a naturally occurring stimulant from geranium flowers. It is reported to cause lightheadedness, headache, and irritability among other reported side effects.

There is a varied opinion on the effectiveness of Jack 3d. Some hype it up as the next best thing, while others state that the possibility of Jack 3d side effects make it less than appealing. One major problem to note is that it is banned by the NCAA. That being said, all stimulants including caffeine in certain amounts are banned as well.

 

ZMA

ZMA (Zinc 1-monomethionine aspartate) is a blend of zinc, magnesium and vitamin B6. It is primarily used following intense workouts and has been shown to:

  • Significantly increase the level of free testosterone.
  • Prevent insulin growth factor levels from decreasing.
  • Increase strength gains.
  • Reduce muscle cramps.
  • Improve recovery.

While it has no reported side effects, its effectiveness is argued.

 

Geranamine (1, 3 Dim)

Geranamine, 1, 3 Dim, DMAA, and Forthane all refer to the stimulant derived from the stem of the geranium flower. Originally patented under the name Forthane as a nasal decongestant since the expiration of the patent it has been used for oral treatment as well as a nutritional supplement. It is marketed along with other ingredients primarily as a thermogenic. However, it a vasoconstrictor and should be taken with caution. It is one of the ingredients in the Jack 3d supplement and addition to the side effects listed above some have reported problems with erections, this is probably due to the fact it is a vasoconstrictor.

In my opinion this is one that I would not use or recommend that my clients use.

 

GSH (Glutamine)

Glutamine is one of the best workout supplements, and one of the few supplements on the market I actually approve of for my clients. Glutamine is all natural and has many benefits that include:

  • Clearing up inflammation and speeding up recovery.
  • Increasing energy without stimulants.
  • Detoxifies the body and improves liver function.
  • A super antioxidant.
  • Boosts immunity.
  • Reduces chance of cancer.
  • Improves mental function.
  • Slows aging.
  • Improves heart and lung function.

GSH is naturally generated antioxidant in the body. It cannot be taken alone for full benefit because the digestive system breaks it down and it cannot be absorbed. It must be taken with proper nutrients. Some of the foods that boost GSH levels are:

  • Asparagus
  • Spinach
  • Broccoli
  • Garlic
  • Kale
  • Onions
  • Watercress
  • Cabbage
  • Brussell Sprouts
  • Watermelon
  • Avocado
  • Chicken
  • Turkey
  • Cottage Cheese
  • Cinnamon
  • Cumin

In addition, GSH clean up oxyradicals (free radicals) in the body that leads to muscle fatigue and poor performance.

A proper diet is the most important aspect of nutrition for a bodybuilder. A pre-workout snack or pre-workout meals assure energy levels are at a peak during a workout. It is always an option that with a proper diet you can begin training without supplements and build muscle just as well. But, some supplementation; such as a multi vitamin, protein powder, fish oil, and (sometimes) GSH is beneficial as an addition to a healthy diet just not to take the place of a healthy diet.

Use caution and do research when considering adding supplements into your diet. Supplements can at times be dangerous with some medications and health condition. Always ask your Dr. in addition to doing your own research to avoid the possibility of major problems.