What are some of the basic supplements you could use to improve your training?

January 17, 2015 Updated: April 23, 2016

Many are asking a question:  what supplements should I use? Of course, that depends on your goals. If you just want to cover some of the basics, we present you some of the most important supplements you could include in your training program.

Vitamins and Minerals

Multivitamin products are important to secure the body with all the important micronutrients regardless if your goal is the improvement of muscle fat or you want to get rid of fat. They are equally important for proper function of our body. Supplementation with these products will prevent the deficit of vitamins and minerals in your body. Especially for people who doesn’t have enough intake of fruit and vegetables that have a lot of anti-oxidants that help muscles recover. They also improve general well-being of the body. These supplements are best taken along with the meal since they are best absorbed with food. With multivitamins and minerals you should also take additional doses of Vitamin C and Vitamin B. Additional amounts of vitamin B are important for good metabolism of fat and protein, while Vitamin C is important for cleansing of the body from free radicals.

Omega 3 fat acids – Fish oil

Extracts with fish oil and regular physical activity reduce the level of fat in the body and they have positive effect on cardiovascular system and metabolism. These essential fat acids also reduce the danger of heart attack and brain strokes, and they are very important for improving your immune system and brain functions. They also help in prevention of muscle degradation; they stimulate growth and improve the speed of wrist recovery.


Calcium is also a mineral but it should be separated since it is a great supplement for your bone tissue, but also for reduction of fat in your body. Some tests have proved that by improving calcium intake in our diet, we significantly improve the weight and fat loss. It also allows contraction of muscles including heart so it is important for blood coagulation, transport of nerve impulses and well-being of connective tissue.


Creatine monohydrate improves strength and speeds up muscle recovery after hard work out. Creatine makes your stronger since it contributes to muscle saturation with the help of fast energy that is necessary to repeat series of workouts. Creatine brings the water into the muscle cells which gives them biomechanical advantage and leads to increase in muscle size.

Whey protein

Basic advantage of Whey is it is the protein that digests quickest. Whey is one of the most effective proteins for stimulation of muscle growth. It also has large amounts of BCAA acids and small protein fragments called peptides that improve the blood stream to muscles. Whey is best to be taken in the morning or after the practice.

Amino acids

Amino acids are integral part of proteins. From twenty amino acids that create protein nine of them are essential, and eleven aren’t. Amino acids help with recovery, creation and development of the muscle tissue. Three out of nine essential amino acids that are extremely important for muscle metabolism are amino acids of the ramified chain BCAA (leucine, isoleucine and valine). Leucine is basically the most important out of these three amino acids, since it can encourage the protein synthesis, the process inside muscle cells that creates hypertrophy.  Anyhow these three elements act best when taken together and they help in insulin release, which is actually one of the most necessary things after workout in order to stimulate the muscle growth and bring useful ingredients such as amino acids, glucose and creatine to your muscles. Also supplementation with these amino acids in the period around the workout helps in softening the muscle inflammation.


Glutamine helps with stimulation of muscle growth since it improves the level of leucine (amino acid) in muscles. If taken as a supplement it will keep the level of glutamine in the muscles high and prevent the loss of muscle mass. It also reduces the muscle fatigue because it reduces the acidity inside of muscles that is built up during the workout. It is best taken before or after the practice and before bed.

Supplements for joint repair

Every day the simplest walking is uses up our joints, and sooner or later anyone can feel the problems such as joint pain. With years, the possibility of body for recovery of connectivity tissue in joints is reduced so the pain is more occurring. Unfortunately most of the people will only notice these supplements when the problem already exists. It is best to act preventively and to protect your joints much earlier.  However, if the problem is already there, this supplement can help in reducing the symptoms, but the best results of this supplement is when it is taken on time.