Locker room conversation at the gym is usually rife with men trying to one-up each other about how they are loading up on the best foods and supplements. It’s easy to get carried away with the long list of “beneficial” ingredients listed on these supplements.
However, the truth is that if your diet is great and you’re sleeping well, you just need a few select ones based on your requirement. The best thing to do is to listen to your body and make note of the times when you feel active and when you feel tired. This list should give you a fair idea of exactly what supplements you need and when.
1. For Men Who Feel Tired In General
Supplement Recommended: Multivitamin with Vitamin B complex and Vitamin D
When To Take: In the morning
If you feel tired often, it’s probably because your diet is not giving you all the micro and macronutrients your body needs. Multivitamins are a great way to make up for this gap. Also, they’re quite inexpensive and help regulate the nervous system. If you’re taking multivitamins, make sure it has Vitamin B complex. But if you take individual vitamins, go for vitamin D supplements which can help improve your nervous system, bone health, and immune function.
Tip: Take multivitamins that come in packs, rather than those that try to pack everything into a single pill.
2. For Men Who Feel Tired At The Gym
Supplement Recommended: Caffeine
When To Take: About an hour before exercising
If your gym workouts are making you tired, you may benefit from a boost caffeine. Studies show that caffeine can help reduce the perceived exertion. What this means is that you don’t really get more energy by taking caffeine but it feels easier compared to the same workout without a caffeine boost.
Tip: Many people cannot metabolize caffeine effectively. This can affect your sleep and muscle recovery. Avoid caffeine if this is the case. Also, because caffeine is a diuretic, you need to make sure you’re well hydrated.
3. For Men Who Run Out Of Energy Mid-Workout
Supplement Recommended: Carb supplements
When To Take: During your workout
While carbs are looked at as the enemy if you want to become lean and ripped, they can also be used to your advantage. Carbohydrate supplements usually come in the form of purified glucose polymers, which deliver glucose to your muscles while they’re under stress, and which are especially useful during long workouts.
Tip: There’s no perfect carb for everybody, so you might have to experiment with a few different types before you settle in on one.
4. For Men Who Get Tired After Lifting
Supplement Recommended: Creatine
When To Take: Before or after a workout
There’s a lot of literature to support creatine as a workout supplement. Basically, creatine helps your body make a substance called adenosine triphosphate (ATP) which provides the energy for muscle contractions. There is a myth that creatine can make you bloated but studies have found otherwise.
Tip: Creatine can also be found in red meat. If your diet is already high in red meat, creatine supplements may not work for you because your body already has all the creative it needs.
5. For Men Who Feel Drained After Long Workouts
Supplement Recommended: Omega-3 Fatty Acids
When To Take: After a workout
There are different kinds of fats and not all are bad. Studies show that fats found in salmon, nuts, and chia seeds are absolutely to the healthy functioning of your body. Omega-3 fatty acids can reduce oxidative stress and inflammation responsible for muscle soreness post-workout. This supplement is especially effective if you’re into endurance workouts.
Tip: Read reviews and do your research. Make sure you get good quality supplements because cheap cod liver oil may not necessarily be the best.
6. For Men Who Can’t Sleep Well
Supplement Recommended: Magnesium
When To Take: 30–60 minutes before bed
If you want to build a good physique and increase your fitness, sleep should be an important part of your daily routine. Apart from getting 7-8 hours of sleep every day, you should also focus on the quality of sleep if your muscles need to recover. Magnesium is responsible for a huge range of cellular functions including your bones, muscles, and brain along with being a key factor in helping your body get good sleep.
Tip: Your body needs magnesium for ATP production and if you lead an active lifestyle, you’ll probably need more magnesium than the average Joe.