Which nutritional supplements should you choose?

There are a lot of supplements out there that are hard to navigate. What is necessary and what is a waste of money?

I have worked in the fitness industry for over a decade and have worked for you.

I would like to mention 2 supplements that are completely useful, but not necessary.

Today it's about my favorite.

Creatine.

Creatine is the first and one of the most popular supplements in the fitness world. It has gained great popularity due to its ability to improve strength, muscle growth and physical performance.

Now it's getting a little nerdy, it'll probably be short.

Creatine is already found in our bodies, primarily in the muscles. It is formed by the conversion of amino acids in the liver and kidneys. It acts as an energy source during intense physical activity and is involved in the process of rebuilding adenosine triphosphate (ATP), the primary energy source for muscle contraction.

When consumed, it is stored in the muscles as creatine phosphate. During exercise or physical exertion, creatine phosphate is converted to creatine, releasing a phosphate group that helps replenish ATP and provide the muscles with quick energy. This can increase the body's ability to perform short, intense bouts of exercise, such as weightlifting or sprinting.

So in short: You can lift heavier weights more times and it gives better results.

In addition, many people also find that creatine reduces muscle soreness and speeds up recovery after exercise.

Some studies suggest that creatine may have positive effects on the brain's cognitive functions, such as memory and concentration.

"How much should I take?"

The typical dose is 3-5 grams per day depending on how much muscle mass you have. If you have more muscle mass = you need more creatine.

"Am I gaining weight from this?"

Yes. But in a different way than you think. Creatine draws fluid in intramuscularly, that is, into the muscles. There is talk of 1-2 kg and it will only make the muscles look nicer, so no - It makes you not thick.

"Does it work for me?"

My recommendation is to try it for 1-2 months and track your progress. If you see your lifts improving, then it's highly likely that the creatine is working.

If not, you may be one of the few 'non-responders' who have enough from nature or get it through diet.

It is one of the cheapest supplements there is + it has the most well-documented effect. Try it out 👍