Supplements for Weightlifters

Let me start this off by saying that each lifter is different, each sport is different, and each will have different needs.  This article only really addresses things that I think are the best bang for your buck when it comes to being a weightlifter from my own personal experience and the instruction of my coach.  With that being said here are the key supplements I think are necessary for weightlifting and lifting altogether:

1. Whey/Egg Protein- this is an easy, inexpensive way to make sure your protein requirements are met every day. The reason that Whey and Egg Protein are the only two proteins that are considered because Soy Protein as stated before is not beneficial in the diet of athletes or normal individuals and Casein Protein is a lower quality filler protein.  Also, Egg Protein and eggs in general have an amino acid profile most similar to the body’s needs.  Supplemental proteins tend to also have amounts of fats and carbohydrates naturally blend into which makes it perfect for training. For the best results look for protein supplements with little to no amounts of artificial sweeteners.
2. Fish Oil- Fish oil provides the needed Omega-3 Fatty acids that are essential in the diet of athletes and non-athletes alike.  Although some do not take it because of the taste; these little guys play major roles in health, improved heart and cardiovascular health, anti-inflammatory to fight DOMS (Delayed Onset Muscle Soreness), and insulin sensitivity.
3. Multivitamins- These are just as easy and inexpensive as a protein supplement to make sure you are getting all important minerals that most neglect by not eating specific fruits and vegetables.
4. Creatine- Helps keep ATP (adenosine Triphosphate) stores high. Creatine can increase performance during anaerobic activity (lifting) which will increase strength and muscle; creatine can also decrease cortisol levels and oxidative damage.  If taken at bedtime it has the ability to increase growth hormone secretion at nighttime.  Now a disclaimer.  Creatine varies from each individual; some will see an immediate response from consuming some will not.  Body weight might increase from water retention without performance gains.  There is also no real loading period with creatine, you simply just start off with the normal grams/day.  The body however, will respond to the supplement and will reduce its own production to return to homeostasis. For best results cycle anywhere from two to six weeks on and one week off.
5. ZMA (Zinc Monomethionine Aspartate, Magnesium Aspartate and Vitamin B6) - This supplement has being used by athletes for improving sleep. Improving sleep can help improve performance because hormone levels are recovered and tissues can repair themselves.  It also helps athletes that are low in all three minerals.
6. Glucosamine/Chondroiton – These are also very important and inexpensive.  Glucosamine/Chondrotion can help improve cartilage repair and joint health. This is important when you consider how much exposure the joint receive not only in weightlifting but also in any sport or physical activity.  I highly recommend adding this to your nutrition plans.

Notable others that might be helpful that you didn’t know about:

• Green Tea- Not only is it full of antioxidants and anticarcinogen, it also has an effect in increasing beta oxidation, metabolism, insulin sensitivity, and glucose tolerance.  Green teas also have adaptogens to help the body adapt to fatigue and stress to maintain homeostasis (hence the root word adapt).