A Guide To Supplements And Their Benefits


When individuals begin their personal journey getting active and exercising, there is a clear pattern in which people tend to focus training and neglecting their diet. Nutrition is just as important as exercise, therefore it is important to be informed on the topic of supplements and the benefits they offer.

The supplement industry is set to grow to $45.27 billion in 2018 and this is likely due to the extensive range of supplements on the market and the variety of brands to choose from. This can be overwhelming which is why I have outlined a basic guide on the different types of supplements along with the benefits they offer.

Protein Powder

Protein powder is the most popular supplement and is typically used by individuals who want to gain muscle weight in the gym. Extensive studies have gone into unravelling the correct amount of protein consumption with quite a disparity in results.

After considerable testing, it is thought that the body requires 20-30% of its calorie intake from protein and that the correct amount of protein in grams should be the product of your weight in pounds multiplied by 1.2. Therefore, If a 155 lbs (70kg) male would require a daily protein intake of 186 g of protein. Some people consider this as an extreme amount of protein, although, we find many opinions scattered across the board.

It is also wise to understand the different types of proteins as each one offers a unique benefit and will meet each gym goers unique demands. Whey protein is the most popular and can be further broken down into Whey Protein Isolate (WPI) and Whey Protein Concentrate (WPC). These proteins are absorbed by the body at a high rate, meaning it is ideal to consume them immediately after using gym equipment.

Getting your body the protein it needs as quickly as possible is an effective method of achieving results, however, it is ideal to also consume proteins that sustain a moderate release over a longer time period. This is can be delivered by casein protein which is typically consumed before bed to ensure a moderate supply of protein when sleeping.

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BCAA’s are another type of protein although these differ from protein powder in which they only contain 3 branch amino acids known as leucine, isoleucine and valine. These proteins are the 3 primary proteins that contribute to enhanced energy, plus consuming them has a great effect on increasing muscle size. BCAA’s have a number of positive benefits like increased energy levels, enhanced protein synthesis, increased muscle strength and power and improved muscle-building potential. These all contribute to an optimised performance in the gym and will allow you to reap more of the benefits from the whole process.


Glutamine is an adaptogenic amino acid found in protein and is the most abundant amino acid in the skeletal muscle, meaning it plays a critical role in the health and wellbeing of the immune system. Similar to BCAAs, glutamine supports muscle growth, gut health and reduced muscle catabolism.

Glutamine is known among gym goers as a supplement that assists the body in its ability to re-synthesize muscle glycogen and glutamine levels lost during exercise. In other terms, it helps recover a fatigued muscle quicker for quicker results. This is great for people who workout several times per week, as a longer recovery time means a longer time to reach your goals.

It is clear that there is a large variety of supplements that offer different advantages, but identifying which ones meet your demands will make the process more straightforward.

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Alisa Wu is a health and fitness writer and works at Cusabio, a biotech company that serves the field of life sciences research and offers protein production service. She shares articles on how to live healthier.


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