10 Supplements that every gym user should know about.

10 gym supplements


This is a list of the 10 gym supplements that I believe that every gym user should be aware of in order to make an informed decision about what to take.
Supplements are a great weapon in your fight to improve your body composition and feel great, But you need to remember that gym supplements are not a quick fix magic bullet that will instantly make everything better and grow a six-pack overnight…

Like everything else in life, there are no guarantees and while some supplements may work well for you, others may just lead to expensive urine or sleepless nights.
Your focus needs to be on eating well and the right types of clean whole foods.
While plain chicken, broccoli and rice may be boring (I know it is!) these types of simple meals are also a great starting point for a clean diet that you can rapidly build from.

However, with intensive farming and rapidly depleting topsoil, you may well need more than good food to help you get your groove on in the gym.
Lots of food is now not as nutritious as it once was and because of eating food that is depleted is some of its essential nutrients, you may need some help in reaching your body composition goals.

That is why a good multivitamin is a solid addition to any diet, just be sure to use a reputable brand.
Sure some supplements are well overpriced for what they are but you also get what you pay for too.
Relying on the cheapest nondescript brand multivitamin pill from your local supermarket will almost certainly be a false economy.
Do your research, know your branding and find what works for you.

But it is not just about multivitamins.

If you go to the gym or just seriously workout on a regular basis, there are other gym supplements that you may want to consider adding to your body improvement arsenal.
I am not saying that everyone must use everything listed here, this is just my top 10 supplements that I use or have used over my training years.
I hope it helps point you in the right direction…


As I have already said above, you get what you pay for with vitamins. A good multivitamin tablet will help the body recover from intense exercise and keep you from feeling crappy.
But it is a safety net only and not a substitute for good food.
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Omega 3

Omega 3 is an essential fatty acid and this means that it can not be produced by our own bodies.
Omega 3 is essential for a healthy functional metabolic system.
Some of the benefits of Omega 3 include helping with fat loss and improved mental functioning, reduced inflammation and an overall reduction in the risk of cardiovascular disease and some cancers.
So as you can see, eating your two weekly portions of fish can have great benefits and only one of them needs to be an oily fish.
If you want to aid your body in shedding as much fat as possible, invest in some quality fish oil.

Whey Protein Powder

Whey protein is one of the most popular sports nutrition supplements, because of how fast it is digested, meaning that the nutrients get to your aching muscles more quickly.
Taken after training the amino acids help to push protein synthesis into high gear and this helps to prompt the muscle to grow.
A whey protein shake taken within 60min of the completion of a training session will help get the amino acids straight to where they are needed. But you don’t need to panic about getting pritein withing this 60 min window, as protein taken throughout the day will also help.
Buy a brand that has a good reputation and a quality that you trust.
If you have a sensitive stomach, It may take a while to find a brand that doesn’t cause gas or an upset stomach.
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Casein Protein Powder

Unlike whey protein, casein protein takes a long time to be digested and is great for a slow sustained amino acid release to help drip feed the muscles.
Casein is a perfect protein source to take before bed to keep your amino acid levels up during the night, while your body is in repair mode and also useful during the day if there will be a long period between meals.


While creatine is a natural substance that is found in the body, providing a vital role in cell energy production, supplementation may help increase the stored creatine in muscle tissue and aid in higher energy output in short intense exercises, like weight training.
The body synthesises creating from arginine and glycine found in foods.
Always take your creatine with lots of water to prevent possible dehydration.
I have found that it is best to take creatine with a little food too as a little sugar has been shown to aid in absorption.
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This essential element is essential to every cell in the body and is used in energy production.
There are also hundreds of enzymes in the body that need Magnesium to function correctly.
You can get magnesium in your diet from sources such as green leafy veg, dairy, whole grains and nuts.
If you workout intensely it is also worth bearing in mind that Magnesium is required by the central nervous system to function and for muscle contractions, so supplementation would make sense if you work out intensely.
300mg for men or 270mg for women the recommended daily intake.
of all the gym supplements listed here, this would be a top priority.
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Vitamin D

Vitamin D is not actually a vitamin, it is a fat-soluble hormone.
Like Magnesium, Vitamin D is essential for a wide range of biological functions within the human body.
Vitamin D reduces the risk of certain cancers, cardiovascular disease and dementia. It is produced by the body when it is exposed to sunlight as well as found in some foods.
If you live in a high latitude region on the globe, like here in the UK, it is pretty much a dead cert that you will be Vitamin D deficient.
Being deficient in Vitamin D is not a good thing but it is also worth keeping in mind that taking too high doses can affect other essential nutrients in the body, like Vitamin K.

Branch Chain Amino Acids – BCAA

BCAA’s consist of Leucine, Isoleucine and Valine. They are called essential because the body can not produce them naturally and they must be obtained from food sources.
There is much research to support that BCAAS taken before, during and after training can help with muscle protein synthesis and this leads to more muscle growth and to bigger muscles.
While taking BCAAs can help with muscle endurance, energy and recovery, it is worth remembering that high doses of BCAA can deplete other essential nutrients in the body, mainleyB6.
If you are using BCAA a lot, then I would suggest that you also use a multivitamin just to be safe.


Zinc powers 300+ essential enzymes in the human body and for this reason, it is an essential trace element. for a healthy testosterone level as well as an efficient central nervous system you need adequate zinc. if you work out hard then zinc is a sensible investment in your recovery.
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A pre-workout is not needed by everyone and certainly not to be used all the while.
Pre-workouts are a mix of various components which usually help with focus, blood flow to the working muscles and improved performance.
The increase in blood flow helps deliver vital nutrients to the muscles.
Usually, pre-workouts contain some quantity of amino acids to help reduce or prevent the breakdown of existing muscle mass.
More than anything else on this list, it is best to check the labels of pre-workouts just make sure you are fully aware of what you are taking into your body as well as the caffeine content.
Always test a small amount of pre-workout before taking a full dose.
This will help you avoid taking massive doses of something you are allergic or just have an adverse reaction to.

So there you go.
That is my list of 10 gym supplements to be aware of.
Do you use anything that I have not listed or a gym supplements regime of your own you would like to share?
Any experience with any of the supplements listed or anything you want to add?
please let me know your views in the comment below.
Wishing you good health and happiness.

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