Which Gym Supplements Should I Take?
8th Jan 2024
Guide to Gym Supplements
Gym supplements are often known as workout supplements and are either taken pre-workout and/or post-workout and they come in various forms, from pills to powers to ready-to-drink shakes.
While they’re not necessary to go to the gym and see results, they can help you achieve specific fitness goals, like building muscle mass or helping with endurance.
This article touches on two major focus areas that people go to the gym for: strength and muscle gain, and it touches on the following topics:
- How the Body Functions When We Exercise
- Which Gym Supplements Should I Take?
- Should a Gym Beginner Take Supplements?
If you’re interested in supplements for runners, supplements for weight loss or an ultimate guide to sports supplements, be sure to check out those posts!
Our body uses carbohydrates, fat and protein as fuel, but when we exercise, our body mainly uses glycogen, a form of carbohydrate stored in the liver and skeletal muscle. Glycogen is metabolised into glucose, which provides energy to the brain, nervous system and muscles when we exercise.
Our glycogen stores can provide our bodies with energy for about 90 to 120 minutes of vigorous activity and after this, our body will then break down fat to burn for fuel, which is very much the case during low- to moderate-intensity exercise. When our glycogen stores are at their lowest, the body will then begin to break down skeletal muscle protein for glucose production — which is not what we want.
When we exercise, a process called hypertrophy occurs, or muscle growth, such as through exercises like weightlifting or running. Through physical activity, our muscle fibres can also become damaged, and our bodies will fuse broken muscle fibres together to form new muscle protein strains, which increases muscle size, as is the case during multiple repetitions of heavy weights.
Also, when we exercise, our body breaks down glucose into lactic acid and then lactate, which produce hydrogen ions, which in turn, lowers muscle PH levels. This makes our bodies acidic and reduces our muscles’ ability to contract, which can cause fatigue.
In weight loss, where you want to burn more calories than you consume, when it comes to muscle gain, you want to do the opposite, eat more calories than you burn, consume more protein than you break down and complete a muscle-challenging exercise regime.
Let’s learn how we can counteract some of the issues above.
As for when to take gym supplements, it’s great because workout supplements are often separated into different categories. Some people ask, ‘In what order should you take workout supplements?’ but there’s generally no specific order, just the time you take the supplement to achieve the results you’re after.
So, what are the musts for workout supplements? Let’s go through them!
Pre-Workout Supplements
Beta-Alanine
This is an amino acid found in fish, poultry and meat, and is also produced in the liver.
It’s been found to improve exercise performance, particularly for high-intensity exercise lasting 1 to 4 minutes, such as with a HIIT (high-intensity interval training). It may also reduce neuromuscular fatigue, primarily in older adults. Beta-alanine increases our muscle concentrations of carnosine, a proton buffer that reduces the acidity in our muscles during high-intensity exercise, helping to reduce fatigue. It may also help increase muscle mass if you’re following an exercise program.
Common side effects of beta-alanine are skin tingling, but you can negate this by taking lower doses or sustained-release tablets. It’s often combined with sodium bicarbonate, which also reduces muscle acidity.
Take 4 to 6g per day for 2 to 4 weeks.
Caffeine
Caffeine can benefit athletic performance for both short high-intensity and endurance-based exercise, particularly at professional athlete levels.
Caffeine increases endorphin release in the body, improving neuromuscular function, vigilance and alertness, and also reduces our bodies’ perception of exertion during exercise.
High-performance athletes should take 3 to 6mg per kg of body weight an hour before exercise, although lower doses of up to 3mg per kg of body weight taken before and during prolonged exercise can also increase athletic performance.
Try to avoid straight caffeine powder as this can lead to accidental overdose and possibly death, so take caffeine in other supplements. You will find that most bars and premixes contain caffeine.
Creatine
This is a naturally occurring compound found in our skeletal muscle that helps produce adenosine triphosphate (ATP), which provides energy for our muscles.
It’s a great option for those looking for supplements for muscles, as it increases the muscle availability of creatine, which enhances our exercise capacity and training. For example, it helps us increase our training volume, such as more repetitions with the same weight, which can lead to greater lean mass and muscular strength and power. It also allows the muscles to hold more water, making them look fuller and stronger.
Begin with a dosage of 5g or about 0.3g per kg of body weight, four times a day for 5 to 7 days, to increase muscle creatine stores. This can then be changed to 3 to 5g per day. You can also just take 3g per day for 28 days.
L-Arginine
This is a precursor to nitric oxide, and is used in protein synthesis. Nitric oxide helps increase blood flow into our muscles. In terms of muscle gain, L-arginine sends signals to muscle cells to release a growth hormone when our muscles increase (as we exercise) and helps with fat metabolism, resulting in toned, lean muscle mass.
Studies have found it may also improve anaerobic performance (such as HIIT exercises and weightlifting). It’s been suggested to take 10 to 12g per day for 8 weeks to improve anaerobic performance. Fitness enthusiasts often take 2 to 5g on an empty stomach.
Beta-Hydroxy-Beta-Methylbutyrate (HMB)
This is an effective form of leucine, one of the essential branched-chain amino acids (BCAAs), that may prevent muscle breakdown, encourage muscle growth and help the fat-burning processes in the body. It’s primarily used by gym beginners as it’s found to be less effective on experienced weight lifters. Take 1 to 3 grams with food at breakfast, before bed and before and after workouts.
Glutamine
Some research suggests that glutamine may help decrease muscle soreness and increase recovery, however, there’s little to no evidence that it benefits muscle gain or strength. Due to the high protein intake of many gym enthusiasts, it’s likely you’re consuming large amounts of glutamine anyway.
Pre-Workout Mixes
While these can be great for providing more energy and for better performance during workouts, remember, not all are created equal. Most contain carbohydrates, caffeine, creatine, beta-alanine and some amino acids, but check before taking. If you are caffeine sensitive, always be careful before taking them.
Post-Workout Supplements
Carbohydrates
Carbohydrates help us replenish our glycogen stores after exercise, making it important for muscle recovery, as well as to begin our next workout with enough glycogen. Take 6 to 12g of carbohydrates per kg of body weight within 24 to 36 hours after strenuous physical activity.
Protein
The amount of protein you need depends on the type of exercise you do, but increased protein intake may help increase muscle protein synthesis for muscle recovery and growth. About 1.4 to 2g of protein per kg of weight per day is recommended.
There are various types of protein supplements, so it’s important to know what’s in the one you’re buying. Some sources of protein supplements include:
- Casein and whey: Found in cow’s milk and should be avoided by those who can’t digest dairy. Whey protein rapidly metabolises into amino acids while casein is ingested more slowly over several hours. Whey may be more beneficial for skeletal muscle mass. Whey protein is a good source of the BCAA leucine, which is key for protein synthesis which starts the muscle-building process. Consume 20 to 40g after workouts.
- Soy: Derived from soybeans and contains all essential amino acids. Absorbed fairly rapidly by the body and promotes muscle protein synthesis more than casein protein (but not as much as whey).
- Pea: Made from yellow split peas and contains eight of the nine essential amino acids. Needs more research for gym use.
- Hemp: Made from the seeds of the hemp plant and contains omega-3 fatty acids. It’s not a complete protein. More research needed for gym use.
Branched-Chain Amino Acids (BCAAs)
These amino acids (leucine, isoleucine and valine) are key components of muscle protein synthesis and can help prevent protein breakdown. BCAAs are to be taken only for the short term, as long-term use has found no increased muscle mass or strength benefits. Don’t take if you’re diabetic. Keep in mind that you get enough BCAAs from whey protein so you may want to skip buying this as a supplement.
Electrolytes
These are chemicals that create electricity when mixed with water and include sodium, potassium and calcium. They’re important for hydration and regulating our nerve and muscle function. When we sweat, our body loses electrolytes, so electrolyte supplements may be necessary after a workout.
Multivitamin
Building strength and muscles requires adequate levels of vitamins and minerals in our bodies and sometimes, we struggle to get enough each day. Intense training can also deplete our stores of certain vitamins and minerals. This is why a multivitamin can help maintain our levels and ensure we’re not running low on a particular one we need. Make sure the one you choose contains the full spectrum of vitamins and minerals, providing the full daily value of most.
Fish Oil
Contain omega-3 fatty acids which are great for heart health and longevity, but they can also contribute to reducing inflammation in cells. Take 2 to 4g per day but speak with your doctor before taking a high dose.
Going to the gym is daunting and too many elements to remember can often deter you from even leaving the house. It’s best to familiarise yourself with how the gym machines and weights before you start adding supplements to your fitness regime, to help get yourself comfortable and to also help you learn which aspect of your body you’re looking to target with supplements, whether it be weight loss, weight gain, muscle building and recovery or even endurance.
End Note
Remember, supplements aren’t regulated and third-party testing isn’t required by the FDA. Make sure you do thorough research on the supplement you’re thinking of taking, then speak with your doctor before you do so to check if there will be interactions with any medication you’re taking. Also, check the manufacturer’s website if they provide third-party testing certificates or if they have further research for you to learn about. This way, you feel safe trusting the supplements they are providing you as you need to be an informed consumer when it comes to your health.