Do you need supplements?

Supplement are no longer for the hardcore bodybuilder but also for the average Joe too. Everyone can benefit as long as he knows what to buy and how to make the most of what they ingest. Finding the supplements that you need from the thousands of products out there doesn't have to be difficult. All you need is just a little know-how.

Part 1: SUPPLEMENTS YOU CAN DO WITHOUT

FAT LOSS
Don't trust the amazing before and after pictures! Fat loss supplements come in a variety of forms, including gels and creams. However, only go for thermogenic fat burners such as "UltraRipped" by Ultimate Nutrition or "Thermogenic Fat Burner" from Weider. These will raise your metabolism to burn off additional calories more effectively.
Need factor: 2 out of 5

PROTEIN BARS
Think candy bars that are loaded with proteins, less fat and that are actually good for you. The only downer is that they cost too much to be just good and healthy for you. Convenient for busy people who can afford to have a healthy snack when about.
Need factor: 2 out of 5

MEAL REPLACEMENT PACKETS
Unlike whey protein supplements, these are whole meals containing a balanced ratio of carbs, protein and fat. Great if you're on the road. Being Malaysian, we'd be more inclined to spend on an actual meal.
Need factor: 3 out of 5


ZMA
A scientifically created anabolic mineral formula, zinc monomethionine aspartate is a natural product that helps increase anabolic hormone levels resulting in greater muscle and strength gains. For serious weight training athletes and gym goers; only for those intent on really pushing themselves to the limit or on a strenuous weight training module.
Need factor: 3 out of 5

NO(2)
There is a lot of hype for this in the sports industry. NO or nitric oxide gives off a "pumped" feel when it is released into your system during exercise. The return is supposed to be increased strength and mass. For men looking for weight or muscle gain and an extra boost during their workout.
Need factor: 3 out of 5


AMINO ACIDS
When protein is consumed, it is broken down into amino acids. Amino acids are not only responsible for the production of body enzymes, but also play a key role in normalising moods, concentration, aggression, attention, sleep, and sex drive. It is a protein alternative for people who have problems digesting whole foods or people in the state of over-training. Also for those who need to reduce calories from their food intake.
Need factor: 2 out of 5


BCAA
BCAA stands for branched chain amino acids. It's important to athletes and gym goers as they build new proteins or burn as fuel to produce energy. BCAA metabolises in the muscle (and not in the liver) and is an anti-catabolic which decreases the breakdown of muscle tissue. For weight training athletes and gym rats.
Need factor: 2 out of 5

Part 2: SUPPLEMENTS YOU NEED

PROTEIN (WHEY)
If you're looking to gain or maintain lean muscle mass, or lose weight, you'll need this. Protein supplements are convenient and you don't have to worry about the additional calories from fat or carbs that come from whole food. Go for whey protein. Whey is extracted from cow's milk and is widely available, not to mention cheap too.
Need factor: 5 out of 5



CREATINE
A great and affordable way to gain weight and strength muscle mass. Creatine is naturally occurring in fish or meat. Use with care as it also cause water retention. For weight or muscle gain and an extra boost during your workouts.
Special attention for usage: after 4-5 day loading phase of 4 servings/day, creatine is supplemented 2x/day for another 4-6 weeks. After that it needs to be cycled in order to keep working for you.
Need factor: 4 out of 5


GLUTAMINE
L-glutamine is the rich amino acid found in muscle tissue. It helps prevent muscle wasting (anticatabolic) and improves recovery. Unlike creatine, glutamine does not need to be cycled and is safe to take year-round.
Need factor: 4 out of 5



WEIGHT GAINERS
Are high calorie supplements that are rich in carbs, protein and some fat. All weight gainers (regardless of brand) work IF you take them consistently and workout as well.
Need factor: 4 out of 5


MULTI-VITAMINS
In our daily food intake we may not always get all the micro-nutrients we need. Supplement it with a tablet that has all the essential vitamins and minerals. Don't scrimp on this as multivites are generally very affordable.
Need factor: 5 out of 5


JOINT CARE
Most joint care supplements contain glucosamine and chondroitin. Chondroitin sulphate helps lubricate joints and cartilage while glucosamine aids in the rebuilding and repairing cartilage. This is good and affordable stuff, especially if you really wear your joints out every time you workout.
Need factor: 4 out of 5

The 5 Golden Rules of Supplements:

• Always look at cost per serving and not the cost of the product. Make sure you pay for the ingredients and not the branding of the company!
• Check the ingredients. Don't get cheated into buying inferior stuff (not all proteins are the same).
• Check the expiry date. Especially if the prices seem too good to be true.
• Stick to the basics. No supplement will work magic without you getting the fundamentals (nutrition and general training) right.
• Read te fine print on the pack and, more often than not, you'll learn that it's just a supplement and that you'd need to do more to look like the guy in the before and after pictures.

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