5 Supplements Backed by Science for Fitness Results

The dietary world is saturated with supplements that promise to improve your life in countless ways. If there is a physical attribute you’re looking to improve in some measurable way, you can rest assured that a quick online search for solutions will unearth a veritable wellspring of suggested nutrients you can ingest to solve your problems.

However, when you drill down to the heart of the issue, the majority of the perceived problems that gymgoers and athletes have can be solved by some combination of increased muscle mass, elevated energy, efficient internal systems, and improved rest. With that being said, before you turn anywhere else, here are the five supplements you should try at least once in your life if you’re serious about getting in shape.

1. Protein Isolate

So many people simply refuse to take advantage of their body’s capacity to tolerate high doses of protein taken throughout the day, and the positive outcomes that can be achieved from making that a regular practice in their lives. 

Simply by dropping a single 40 gram dose of protein isolate powder into your daily nutrition plan, you may be boosting your daily protein intake by anywhere from 20 percent to 100 percent, and dramatically improving your body’s capacity to repair and grow muscle tissue in the process.

In fact, if you estimate that you’re consuming fewer than 60 total grams of protein per day and want to increase your lean muscle mass, you absolutely owe it to yourself to consume more. Tossing at least one hefty scoop of protein isolate powder into your daily routine is a choice that can spur a fresh round of lean muscle growth. 

2. Creatine HMB

The combination of creatine and beta‐hydroxy‐beta‐methylbutyrate (HMB) is a blend of two amino acid compounds that can demonstrably boost your ability to maintain the muscle mass you already have and prompt the growth of brand new lean muscle.

These two compounds work through separate functions to stimulate the energy systems responsible for muscle activity and growth, while triggering the systems that prevent muscle breakdown. The result is a two-pronged approach that equips you to build more muscle mass than ever before without losing ground. In essence, creatine HMB grants you the capability to keep more of your hard-earned gains as you grow over time. 

3. Multivitamin

The as-long-as-I-get-my-macros approach to nutrition has caused many people to completely overlook the value and significance of micronutrients vis-a-vis their physical processes, as if the vitamin and mineral recommendations are pulled from thin air. The reality is that requirements for the optimal functionality of your body and mind extend well beyond the quantity of protein, carbohydrates and fat that you consume.

Committing yourself to consuming a well-rounded multivitamin every day is an excellent way to fill in gaps in your nutrition that you simply don’t have the time to chase down over the course of your day. So if you are primarily focused on fine-turning the macronutrient ratios of your food, you can take a multivitamin and know that the majority of your micronutrients essentials have been addressed before you even begin to consume your ordinary food items.  

4. Magnesium Bisglycinate

It is estimated that more than one-third of North American adults suffer from some form of sleep deprivation, and at least one out of every 10 people contends with chronic insomnia. Out of the desperate need to improve upon these conditions, many people turn to sleeping aids that are downright unhealthy, including habit-forming drugs, and antihistamines that have been rebranded so that the emphasis is placed on what is usually their undesirable side effect: extreme drowsiness. 

If acquiring restful sleep is a challenge for you, try a round of magnesium bisglycinate for at least a week. This combination of the essential mineral magnesium with glycine helps to relax your mind and body, and preemptively lowers your body’s core temperature to the level that is achieved during peaceful sleep. In essence, it is perhaps the most natural way to induce sleep using healthy nutrients as opposed to potentially disruptive chemicals. 

5. Preworkout

Far from being simply a glorified form of caffeine — although that wouldn’t necessarily be a bad thing considering all of the way caffeine has been known to improve workout quality — a well-formulated preworkout is a complex mixture of amino acids and underpublicized organic compounds that prepares your body for action and amplifies its productivity.

By taking a quality preworkout to training, you’ll ensure that both your body and mind are primed and alert for serious action. The right preworkout can help you get to the starting line, increase the intensity of your training, and extend the total time you spend working out.

In fact, a meta-analysis of several studies involving multi-ingredient preworkout formulas found that they may also have positive effects on blood pressure, and triglyceride levels, low-density lipoprotein levels, and homocysteine levels. This is all on top of the improvements to energy, strength, focus, and endurance.

The First Five

While supplements all claim to improve your physical performance and overall health, the five supplements listed here all have the statistical data and observable evidence to back up what they claim. Therefore, if you’re in the market for supplements that live up to the hype, and deliver on the claims made on their labels, these should be the first five supplements that you offer a chance at making it into your permanent rotation.

Summary

1. While there are many supplements to choose from, a few have set themselves apart from the rest for their overall value and effectiveness in improving health and fitness.

2. A protein isolate powder can quickly and easily boost your protein intake, greatly enhancing muscle tissue repair and accelerating muscle growth.

3. Creatine HMB will amplify your body’s energy potential and its capacity to build more lean muscle while simultaneously limiting loss.

4. A multivitamin will help to fill many of the nutrition gaps that can be created by not focusing ample attention on your micronutrient intake.

5. Magnesium bisglycinate is the first place you should turn to achieve restful sleep due to its effectiveness, and its role as a true nutrient rather than a medication.

6. A well-formulated preworkout supplement can boost your willingness to train, while also encouraging you to train harder and longer.