There are lots of powders and shakes and pills out there, it can get pretty confusing on what you should or shouldn’t be spending your money on and what may or may not be beneficial for you.
So here’s a quick breakdown of a few, that will hopefully help.
My absolute go to supplement is protein powder. If you can get enough protein from your food then brilliant! But most people I come across are nowhere near their protein target. Although the recommended daily allowance is 0.8g per kg bodyweight, if you are strength training (which you should be!) you will need more than this. I generally recommend around 1.6g-2g of protein per kg of lean body mass, the higher end if you are in a calorie deficit to try and preserve your muscle mass. Protein powders can be grainy and grim so it’s a little bit of trial and error to find one you love. Hello Fit does stock some in the shop in a variety of flavours.
Creatine is another supplement I recommend for most people. It is a chemical found naturally in the body and in foods such as red meat and seafood. Creatine is involved in making energy for muscles so it can help to improve your performance and strength. There is also some research that it helps with cognitive function. Take 3-5mg per day, everyday. If you don’t take it religiously you will not feel the benefits. It can initially cause some water retention in some people but this will subside.
Pre-Workout. If people feel tired or lacking in energy they often use pre workout before hitting the gym. This can be fine but can also be expensive. It is essentially caffeine, so if you’re wanting to get some energy a cup of coffee may also do the trick. Try not to take it too close to bedtime!
Finally I want to touch on greens powders. Again these are pretty popular right now and can be beneficial to people who aren’t able to get many green veggies into their diets. This can be a quick and easy way to get nutrients in. However, I would always promote a food first diet and only really consider these if your diet is lacking in nutrients and you are willing to pay the price tag these greens powders hold.
Supplements are just that…a supplement to your diet. They aren’t there to replace other things which can mostly be found in nutrient dense foods and a well balanced diet. Try nailing the basics before adding expensive extras such as these. They are the icing on the cake and best looked at on an individual basis.