Supplements and Nutrients

There are enough different supplements, vitamins, pills, and powders out there today to have just about anybody boggled.  Some of these are actually legit, but many of them offer little or no real value to the body.  The fitness industry is extremely lucrative because people are willing to try (and pay) just about anything to get the body they want.  Supplements can get very expensive, and it can be hard to choose what to invest in.  Companies all make outrageous claims boasting too good to be true results.  I'm going to list for you a few things I find beneficial.

Multivitamin

Multivitamins provide ample amounts of nutrients that you might not necessarily get in food.  However, many provide you with enormous amounts of only a few different nutrients, and the body just wastes all the leftovers.  When shopping for vitamins, look for ones with the most variety in nutrients versus quantity of specific nutrients, because it is likely the body will attain some from foods too.  It is important to cover a wide range of the body's needs.

Green Tea Extract

Study after study has shown the benefits of green tea.  It contains powerful antioxidants, cancer fighting agents, and has shown to increase metabolism.  Sure you can reap these benefits from drinking it, but I recommend taking a supplement because it is said you would have to drink around 8 glasses a day to get the maximum results.  When looking for green tea extract, make sure the product has EGCG in it as that is the most beneficial agent.  600 to 800 mg daily is what is recommended.

Creatine

I have found creatine to be one of the most powerful substances in increasing muscle.  Especially if you are looking to gain mass quickly.  Creatine stores water in muscles after only day making them appear bigger, however, it also supplies muscles with extra energy in order to allow for more intense workouts, therefore allowing more muscle growth.  Many people argue against creatine, saying it has negative side effects.  No ill effects have ever been proven, and it is still allowed by the NCAA.  Creatine occurs naturally in the body and in certain foods like fish, and just like vitamins, it supplements the body's supply.  I do recommend drinking plenty of water throughout the day since it uses it in the muscles.  Limiting water intake can lead to minor dehydration and cramping, especially within the first few day.  Daily recommended dose is about 5 grams.

Sure there are many other important things to take for the body, but these are a few of the things I have found most effective first hand.  Make sure you research any other nutrients you may want to take from sources that are not just trying to make a buck selling it.  Also check with your doctor about any allergies or medication you may be taking, or if you have had a medical history.  Good luck and remember, no supplement can replace healthy eating!