Power Up Your Fitness Goals with These Top 5 Science-Backed Supplements

Nutrition

May 10, 2023

Power Up Your Fitness Goals with These Top 5 Science-Backed Supplements

Supplements are not required to make progress in your fitness journey, but they can be a helpful tool when used correctly. It’s important to use supplements that are backed by research or recommended for deficiencies in vitamins or minerals. So, let’s take a closer look at the top five science-backed supplements for supporting your fitness goals!

Creatine

One of the most researched supplements in the world, creatine is safe and effective. Creatine is a compound found in meat and fish that can help increase muscle mass, strength, and endurance. It works by providing energy to your muscles during high-intensity exercise, allowing you to push through those tough workouts. Research has shown that supplementing with creatine can also help reduce muscle damage and inflammation, making it a go-to supplement for athletes and fitness enthusiasts alike. Nutricost Creatine Monohydrate Micronized Powder 500G, 5000mg Per Serv (5g) – Micronized Creatine Monohydrate, 100 Servings

Protein

Protein is essential for building and repairing muscle tissue, and while it’s found in many foods, it can be tough to get enough through your diet alone. That’s where protein supplements come in. Whey protein, in particular, has been shown to be effective at promoting muscle growth and recovery. Plus, it’s convenient and nowadays comes in so many different flavors. Here is an affordable one I like to use: Nutricost Whey Protein Concentrate (Chocolate) 2LBS – Gluten Free & Non-GMO

Magnesium

Magnesium is a mineral that plays a role in over 300 bodily functions, including muscle and nerve function, energy production, and protein synthesis. It’s also necessary for bone health. Research has found that supplementing with magnesium can help improve exercise performance by reducing fatigue and improving muscle function. It’s also been shown to be effective at reducing inflammation and aiding in recovery. It seems as though over 75% of the US population is not getting enough on a regular basis. A few popular forms of magnesium are magnesium glycinate and magnesium citrate. Nutricost Magnesium Glycinate Powder (250 Grams) (Unflavored)

Vitamin D

Vitamin D is essential for bone health and immune system function. It’s also been found to play a role in muscle function and exercise performance. Many people are deficient in vitamin D, especially if they live in areas with limited sunlight or spend a lot of time indoors. Supplementing with vitamin D can help ensure that your body has the nutrients it needs to support your fitness goals. Around 42% of the US is lacking in sufficient Vitamin D intake. Here is a 1 year supply at a low cost you can use NatureWise Vitamin D3 5000iu (125 mcg) 1 Year Supply for Healthy Muscle Function, and Immune Support, Non-GMO, Gluten Free in Cold-Pressed Olive Oil, Packaging Vary ( Mini Softgel), 360 Count

Caffeine

Caffeine is a natural stimulant found in coffee, tea, and some supplements. It’s been shown to improve exercise performance by increasing energy levels, reducing fatigue, and improving focus. It can also help increase metabolism by increasing NEAT (non-exercise activity thermogenesis is part of your TDEE. However, it’s important to use caffeine in moderation, as too much can cause negative side effects like jitters and anxiety. Try to use no more than 400mg a day, and cut of caffeine use 8 hours before bedtime. Common caffeine sources include coffee, tea, and preworkout supplements. You can also buy caffeine in pill form too to use before your workouts. It is incredibly cheap! Nutricost Caffeine Pills, 200mg Per Serving (250 Caps)

Study sources:

Creatine:

Creatine Supplementation Enhances Muscular Performance During High-Intensity Resistance Exercise” by R. C. Harris et al.

The effects of creatine supplementation on explosive performance and optimal individual postactivation potentiation time” by J. J. Suárez-Arrones et al.

Protein:

The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study” by E. Joy et al.

Protein Timing and Its Effects on Muscular Hypertrophy and Strength in Individuals Engaged in Weight-Training” by B. Schoenfeld et al.

Magnesium:

Effects of Magnesium Supplementation on Muscle Damage from Eccentric Exercise” by R. Brilla and V. Conte

Effects of magnesium supplementation on maximal and submaximal effort cardiac and pulmonary function in normotensive elite athletes” by M. Golfakhrabadi et al.

Vitamin D:

Vitamin D Status and Its Association with Exercise Performance and Injury Risk in Collegiate Athletes” by M. Shuler et al.

Vitamin D supplementation enhances interleukin-2 production and cytotoxicity in peripheral blood mononuclear cells of healthy subjects” by F. Baeke et al.

Caffeine:

Caffeine supplementation and multiple sprint running performance” by M. Glaister et al.

Effects of caffeine on repeated sprint ability, reactive agility time, sleep and next day performance” by T. J. Smith et al.

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Misconceptions About Caloric Deficits

One common misconception about caloric deficits is that you need to severely restrict your calorie intake to see results. However, this approach can be counterproductive and can lead to a slower metabolism, making it harder to lose weight in the long run. It is important to maintain a balanced and nutritious diet while reducing caloric intake to ensure that your body is getting the nutrients it needs.

Another misconception is that all calories are created equal, and that it doesn’t matter where your calories come from as long as you’re staying within your daily limit. However, it is important to focus on consuming nutrient-dense foods that provide your body with the vitamins and minerals it needs to function properly. This can include foods such as fruits, vegetables, lean protein, and whole grains.

It is also important to increase physical activity to further increase the calorie deficit. This can be done through regular exercise, such as cardio and strength training, or by simply increasing your daily activity level, such as taking the stairs instead of the elevator or going for a walk during your lunch break.

In conclusion, creating a caloric deficit can be an effective way to achieve weight loss and improve overall health. By reducing caloric intake and increasing physical activity, you can create a calorie deficit that forces your body to use stored fat for energy. However, it is important to maintain a balanced and nutritious diet to ensure that your body is getting the nutrients it needs. By following these best practices and using credible sources, you can safely and effectively create a caloric deficit for weight loss.