Starting your fitness journey can be both exciting and overwhelming, and for certain very early into your new journey, you will inevitably hear the “S” word – supplements. With the different kinds of supplements filling the shop shelves and the overwhelming amount of information available, it can be daunting as a beginner not knowing which supplement to use to complement your exercise routine.
“Although supplements can enhance your exercise efforts, it must be noted that they can’t be used as a substitute for a balanced diet, proper hydration, and consistent training,” explains Selvan Naicker Brand Manager for OsteoEze®. “When starting it can be so easy to buy every supplement you hear about, but the best thing is to start small and not to rush into using too many.
Rather focus on building a consistent workout routine and establishing healthy eating habits. After time you will be able to see and feel what additional support your body needs. Remember, supplements should only complement your diet and fitness journey.”
As a beginner, focus on a few foundational supplements like protein powders, Omega-3s, joint protection, and a multivitamin to support your overall health and performance. With time, as you learn more about your body’s needs, you can explore additional supplements to align with your specific goals.
Before adding any supplements to your routine, a doctor should always be consulted:
- Protein powder is essential for muscle repair and growth, especially if you are looking to tone up or build muscle. Protein is an important part of a healthy diet as it helps to repair cells and muscles and is vital not only to those exercising but to all. Many can get enough protein from their diet, but if there is a lack, protein powder can assist. When exercising, protein powder should be taken afterward to help your muscles recover.
- Products including Glucosamine and Chondroitin help to support joint health and can help prevent long-term wear and tear from repetitive exercise moves. OsteoEze® Gold can be used by beginners to help look after their joints and provide protection from the increase in physical activity. Glucosamine and chondroitin are the key structural components of cartilage and therefore can assist the body in maintaining healthy cartilage.
- Creatine helps to increase strength, energy, and endurance during high-intensity activities such as running or lifting weights. When used consistently it can also help with muscle growth.
- Pre-workout supplements can provide the energy and focus you may need to get through your session, especially if you suffer from low energy and motivation. These should be taken 20 to 30 minutes before exercising. It is always advisable to start with a small dose to assess your tolerance.
- Omega-3 fatty acids are well-known for their anti-inflammatory properties and can help with recovery. Including a selection of fish, nuts, and seeds in your diet can provide you with the Omega-3 that you need.
- Electrolytes such as sodium, potassium, and magnesium are crucial for hydration and muscle function, eliminating cramps, and fatigue, and can help prevent dehydration. CrampEase® Fizzy is a quick and efficient supplement to help replace these electrolytes, as it includes the four essential salts – potassium, magnesium, sodium, and calcium – needed to keep you on track with your exercise programme.
- Multivitamins will help you reach your daily requirements for essential vitamins and minerals. As your body adjusts to your exercise routine, multivitamins can help fill nutritional gaps and support energy production, immunity, and overall health.
The best advice when starting an exercise and health program is to take it step by step. It is natural to want to be the fastest and the strongest straight away, but slow and steady is the best approach. The same can be said for adding supplements to your diet – start by listening to your body and seeing what it needs before making any health decisions.
