Supplements will never replace appropriate nutrition, but they can help you achieve your fitness goals faster!

Supplements supplement your diet and help cover nutrient gaps, ensuring your body has what it needs for optimal performance.

No matter what your training goals are, the right supplements can help improve your health, performance, and fitness.

Of course, you should always know what fuel you put in your tank. In other words, do not use anything that you do not understand.

Assuming you already use a multivitamin, these five mini-guides will help you build a solid supplement base!


Supplements are products intended to provide nutritional value to the body but are not used to replace foods.

They can be divided into two categories: food and not food.

Food supplements provide the nutrients that you would get from a well-balanced diet. The most common food supplements are protein powders and fish oils (Omega-3).

Non-food supplements provide the nutrients that are found in ineffective doses in our diets and are generally used to improve a specific area of our health, recovery or performance.

Two common examples that our diets cannot provide ineffective doses but that improve athletic performance are caffeine and creatine.

Let’s see some of the most common food and non-food supplements on the market.

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Bodybuilding Supplements #1. CREATINE

Creatine is a supplement is creatine. Creatine is found in muscle cells and helps produce energy faster.

Then, when you train, you will have more energy to lift more weight and train harder.

Creatine is a powder substance that mixes with liquid. Like protein powder, it comes in many flavors.

It is best to take it before going to the gym to be able to use the energy you have during the workout.

It is also important to keep in mind that you will gain water weight when you take this supplement for the first time.

However, do not just rely on creatine to build muscle. You still have to follow a good diet and put in the work while you train.


Bodybuilding Supplements #2. PROTEIN

Open the protein section of a 20-year diet book. It’s nothing like today’s nutritional literature!

It was thought that the human body needed 10 to 15 percent of its daily caloric intake of protein, a number that is still propagated by official government guidelines.

Now, after extensive study and testing, it is thought that 20 to 30 percent is a more accurate intake, especially for hard training athletes and weekend warriors.

Because they have been educated by strength coaches, athletes eat large amounts of protein.

Strength coaches discovered what works best through decades of trial and error. Recently, this information has been absorbed by the general public.

The first and most obvious step to get enough daily protein is through food, preferably through animal sources, complete proteins. This can be time consuming and expensive.

Eating every 2 to 3 hours is not possible for some people, while others simply do not want to eat that frequently. That is where the protein supplementation factors in.

Protein supplements act quickly and allow you to comfortably and economically meet your daily protein goals, even when you are busy at work.

At certain times, especially after a workout, protein supplements can be even more beneficial than foods. Because whey protein is digested quickly and easily, it is the ideal protein source for after training.

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The numerous benefits of fish oil come from its high levels of omega-3 fatty acids, especially EPA and DHA.

Omega-3s are considered “essential fatty acids”, which means they are necessary for human health, but they are not produced by the body.

Omega-3 fats are found most abundantly in bluefish, eggs, grass-fed beef and wild animals (deer, elk, etc.).

Omega-3 fatty acids are also present in several non-animal products, such as Brazil nuts, walnuts, and flax seeds.

In Paleolithic times, omega-3 fats were found more abundantly in numerous animals.

Due to industrial agriculture, modern conservation methods and the reduction of soil quality, animal products today generally contain less total omega-3 fatty acids.

Due to its rich content of EPA and DHA, fish oil supplements are an ideal source of omega-3.

Fish oil is an essential supplement, whether you are trying to build muscle, burn fat or improve overall health.

Fish oil supports cognitive function, normal, healthy function of the immune system, heart health, healthy skin, vision, joint health and more!


4. BCAA (Branched-Chain Amino Acid)

Our BCAA Supplement within the flight is a great step after having started with protein powders.

Another Amino Acid Supplement, this supplement contains LCLT, agmatine sulfate, citrulline malate, and taurine. So

Each of these ingredients plays a different role in improving muscle recovery, the “pump” or energy and endurance, and endurance.

The main purpose of this supplement is to help you overcome the most demanding and challenging workouts.

When it’s just beginning, you may need an additional boost to power through those early weight-lifting sessions, and Intra-Flight is the perfect solution.

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L-glutamine is an amino acid that your body needs to preserve muscle tissue and stimulate your immune system.

Unfortunately, most people do not get the amount of L-glutamine they need from food alone, so supplementing it is a great way to meet their daily needs.

It is beneficial when you train, especially when you do endurance and strength training.

When he does, he places his body on demand, which means he needs more L-Glutamine than usual. It will also help in muscle repair so you can recover faster.

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Are you surprised that caffeine is in our guide for supplement beginners? Yes, coffee is not only good for waking up for a day’s work.

It has also been shown to be an effective training supplement, taken before training. It can come in several forms, like a pill or as a drink.

Drinking caffeine in the form of a pill will take longer than if you drink it as a liquid drink.

It is a stimulant, which means it can help you stay alert and minimize fatigue. It will increase your performance in the gym, due to all the additional energy.

However, keep in mind that if you are heavily dependent on caffeine, you may have withdrawals when you stop taking it, such as headaches.

Drinking too much can also interrupt your sleep. If you consume caffeine as a supplement, be sure not to take it 6-8 hours before bedtime. Otherwise, it could be in a vicious circle.

It is also a diuretic. So make sure you stay hydrated and drink plenty of water.



Pre-workouts have a variety of different ingredients and dosages, so finding a quality pre-workout may require some knowledge and research.

But the goal of most pre-workouts is to increase focus and energy. Make sure to work slowly to achieve stronger pre-workouts, especially if you are sensitive to stimulants such as caffeine, although you can find previous workouts without any caffeine. SHOP ON AMAZON (40 Serving)


I hope this information can help you decide if you need or want to include a supplement in your diet.

There are many more supplements that are not mentioned here, so be sure to do your own research before using them.

If you decide that you want to add a supplement to your diet, I recommend adding them one by one so you can monitor the effect they have more clearly and evaluate if they are worth including.