Sit down, grab a coffee (or a protein shake, if you prefer), because today we're going to talk about a subject that affects the body and mind: food supplements. If you're one of those people who wants to boost your results at the gym, improve your health or simply give your daily energy a boost, I have some valuable tips for you.
I've tried a little bit of everything. From questionable whey protein to that supplement that promised miracles and delivered a huge disappointment. But over time, I learned to separate the wheat from the chaff and understand what really makes a difference in practice. And that's what I'm going to share with you now. Shall we?
1. Whey Protein: The Base of Everything
If you train, you've probably heard of the whey protein. And if you haven't heard, let me explain: it's one of the most popular supplements in the fitness world because it helps with muscle recovery, increases protein synthesis and can also be a good alternative for those who have difficulty getting their daily protein intake.
Top 3 Whey Protein on the Market:
- Gold Standard Whey (Optimum Nutrition): Classic of classics. Absurd quality and impeccable dissolution. Only the price hurts your pocket.
- ISO 100 (Dymatize): Whey isolate and hydrolysate, for those who want purity and fast absorption.
- Growth Whey Protein: National brand, fair price and reliable quality.
2. Creatine: The Most Underrated Supplement
If there is one supplement that I have learned to respect over time, it is creatine. Many people still turn their noses up at it, thinking that it retains fluid or is bad for the kidneys. But don't worry, it has been more than proven that it improves strength, endurance and even cognitive function. And the best part? It's one of the cheapest supplements!
Best Creatines on the Market:
- Creapure Creatine Monohydrate (Growth): Creapure quality and fair price.
- Universal Creatine: One of the most traditional, reliable and effective.
- Creatina IntegralMedical: National and with excellent value for money.
3. Pre-Workouts: That Extra Strength
There are days when we need a little push to not make excuses and miss training. And that's where pre-workouts. They give energy, improve focus and, depending on the formula, even increase endurance.
The Pre-Workouts I Liked the Most:
- C4 (Cellucor): Incredible energy and no crash.
- Darkness NitroHard (Integralmédica): Powerful national formula.
- Psychotic (Insane Labz): If you want something really strong, this is the name.
4. Multivitamins: Because Not Everything is Protein
You can have a protein shake every day, take creatine and focus on your diet. But if your body is lacking vitamins and minerals, it will feel the effects. Multivitamins are a simple way to ensure you are meeting these needs.
Most Recommended:
- Animal Pak (Universal Nutrition): Complete and suitable for athletes.
- Growth Multivitamin: Excellent value for money.
- Centrum Performance: Good option for those looking for something more generic.
5. Omega 3: The Power of Good Fats
If there is one supplement that you cannot do without in your daily life, that supplement is omega 3. It improves cardiovascular health, reduces inflammation and even boosts brain function.
My Favorites:
- Omega 3 (Vitafor): High concentration of EPA and DHA.
- Essential Nutrition Omega 3 Ultra: Premium quality.
- Omega 3 (Now Foods): Reliable brand and good results.
Essential Supplements: What You Really Need for Health and Performance
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Is it Worth Investing in Supplements?
If you want to improve performance, recovery and overall health, It's worth it. But there's no point in spending rivers of money in supplement and forget the basics: good training, balanced diet and quality rest.
The secret is to choose wisely and not fall for the hype of marketing hype. That's why I've put together this guide with the best on the market, based on my experience and what really works.
