The Beginners Guide To Fitness Supplements

Supplements have grown in popularity in recent years. They help women and men of all shapes and sizes improve their physical performance and attain the body types they want. But there are so many more on the market than there was just a few short years ago. It’s difficult to know where to start. If you’re new to the fitness world, it can overwhelm you.

But don’t let the sheer number of products available on the get you down. By learning a few simple industry know-hows and nuggets of knowledge, you can buy and take supplements with confidence. However, it's always best to consult a doctor before starting on any regular supplement regimen.

This year, let supplements help you get the physique you’ve always wanted. Here are our guide beginners guide to supplements.


Energy Supplements

Energized powders, bars, and drinks have become popular in the past decade, helping people find that extra bit of energy at their gym or behind their desk. But many contain nasty, unnatural ingredients. And those chemical concoctions, like guarana, can leave lasting damage on your cardiovascular system.

When shopping for energy supplements, it’s always a good idea to stick to naturally made ones. Look for ones that use caffeine derived from teas and coffees. Also, large amounts of B vitamins are common in energy drinks. If you’re having trouble getting your daily recommended intake of B Vitamins, energy supplements can help get you there.

Because of the inherent nature of taking energy supplements, always read the instructions that come with them. Each brand has specific serving recommendations that need heeding. Overtaking energy drinks can cause more harm than good.

Plant and Animal Proteins

Many bodybuilders and athletes praise the use of protein supplements. Because they’re so versatile and convince,t it makes getting your necessary protein intake easier than if you were to sit down for a heavy meat meal. From shakes to bars, pills to powders protein supplements come in a variety of ways.

Protein supplements also can be made from a myriad of ingredients. Vegan and plant-based options are derived from beans, seeds, and nuts. These are also considered to be healthier and cleaner than examples made from animal products. However, they are usually much more expensive.

Animal-based protein supplements primarily use Whey, a byproduct of making cheese, as the main ingredient. However, if you’re lactose intolerant, a whey-based protein supplement might not sit too well in your gut. Animal-based protein supplements are easier on the wallet than those made from plant-based proteins.

Subscribing to the JackedPack Box is a great way to see which protein supplements might be best for you.

Protein consumed after a strenuous workout can help the muscles rebuild quicker. However, that doesn’t mean taking more protein mean you’ll see more results. Generally, an individual can only absorb roughly 40 grams of protein at a time. The rest is excreted in your urine. Save yourself some money, and stick to the recommended serving sizes.

Fish Oils

Because of their high levels of omega-3 fatty acids, specifically EPA and DHA, fish oils are celebrated for their large amount of health benefits.  Below are a few of the studied and proven upsides of regularly consuming fish oils:

  • Improved cognitive function
  • Helps to support a normal, healthy immune system
  • Creates optimal levels of collagen in the skin
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    Promote fat burning and muscle growth in the body
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    Helps to keep the heart and other parts of the cardiovascular system healthy
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    Can improve vision
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    May lessen joint pain and improve overall mobility

Omega-3s are what nutritionist call an "essential fatty acids," which means they're necessary for human health. But unlike other nutrients we need, our body’s can’t make them. While some plant-based sources like flax seeds and brazil nuts contain Omega-3’s, fatty fish contain much higher concentrations.

When shopping for a fish supplement, look for ones made from salmons, sardines, and tunas. These will contain the highest levels of omega 3s. Also, make sure your chosen supplement is “cold-pressed” and was not created using excess heat. High temperatures can cause the fatty acid chains to break and become indigestible.


Glutamine has become popular in recent years for its ability to better the entire body. An adaptogenic amino acid found in protein,  Glutamine is the most common amino acid in skeletal muscle. It’s also been studied and observed to play a crucial role in keeping our immune systems healthy and vital.

Below are some more of the known benefits of taking glutamine.

  • Helps to promote muscle growth in the body
  • Normal, healthy immune system function
  • Improves joint mobility and flexibility
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    Can reduce muscle degradation over time
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    Helps to balance out the gut microbes in your digestive tract

Glutamine is best-taken fate work out because it also can replenish the stored sugars muscles lose during a workout. By taking glutamine regular and thoughtfully, you can help shorten recovery times and improve how your body build muscle mass.


Creatine is one of the most popular supplements on the market today. This performance enhancing supplement is well studied, and it's a great bio digestible energy source to take before working out. Creatine  has been shown to improve short-term performance during high-intensity workouts. Sprinters, weightlifters, and swimmer take them to help boost their performance.

Because of chemical nature of creatine, Creatine can boost maximal strength and energy output during exercise, allowing you to lift heavier, longer. It also acts as a "cell volumizer," making muscles fuller.

While there are multiple forms of creatine available, look for ones made with creatine monohydrate. This form of creatine has been on the market the longest and is the best and most widely tested.

Post-workout Supplements

Don’t have time to sit down and have a proper meal after your workout? Well if that’s the case, a post-workout supplement might be right for you.

Post-workout supplements are a powerhouse for nutrition and come in the form of powders, gummies, shakes,  They contain fast-digesting carbohydrates, creatine, amino acids that help the body recover and get the most from your workout.

Also, post-workouts supplements can help restore the glycogen levels in muscles back to optimal conditions. This replenishing of glycogen means that you can recover faster and hit your next gym workout quicker and harder.


Sleep is one of the most crucial elements to helping your body both recover and make use of your workout. But if you’re having trouble sleeping, this can significantly hamper your gym progress and overall wellbeing. That’s where melatonin can help.

Melatonin is a well studied, long time proven as a natural sleeping aid that's also non-addictive. Taken around an hour before you need to go to bed, melatonin helps calm the mind and induce deep sleeping. It’s best to take with a warm glass of milk or tea with a splash of either coconut oilJ or cream. The active ingredient in melatonin, acetaminophen, is fat-soluble, so taking it with fat will help it better absorb into your body.

Never take melatonin before driving or operating any large-scale equipment. Take with the above-mentioned drinks or plain water.

Detox Supplements

By flushing your body of built-up toxins, you can help enhance your results from the gym and overall quality of life. But a lot of products on the market are snake oil and promise claims they can’t guarantee. However, good quality and well-made detox supplement can help balance out your hormones, improve recovery times, and even better your mood.

Look for the following ingredients that make up a high-quality detox supplement:

  • Green and white tea extracts
  • B vitamins
  • C vitamins
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    E vitamins
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    D vitamins
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    Omega Oils
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    Olive leaf extract
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A detox supplement is often helped by following a short-term cleanse. A supplement that contains these detoxing ingredients can help the speed up getting rid of toxins and improve the overall quality of the cleanse.

The Bottom Line on Supplements

Here’s the thing you should know about supplements: They’re a tremendous dietary addition, but don’t make up for a poor diet. Eating well and living a healthy lifestyle will improve your life in and out of the gym more than any pill or powder. But used in conjunction with eating well and decreasing your stresses, supplements can give you that extra push you need to achieve your goals.

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