5 Supplements You Should Be Taking

The Top 5 Supplements You Should Be Taking Right Now

Are you hitting the gym as often as you are supposed to, eating all the right foods, staying within your macro goals, but still not seeing results that you expect? The problem may not be what you are doing, it may be what you are missing.

To truly get the most out of every workout, supplements are an absolute essential. If you go to any fitness store or online shop, though, you are going to notice something straight away: there are enough supplements out there to make your head spin.

With hundreds of different supplements to choose from, many people don’t know where to start so they simply miss out. Whether you are trying to fix metabolic damage with reverse dieting, want to enable metabolic adaptation, or simply want to see gains as quickly as possible, here are the top 5 supplements recommended by Jacked Fitness:

Top 5 Supplements you should be taking

So many Supplements!

#1 Creatine Monohydrate

Ask anyone about creatine and they will tell you that it is a must-have supplement. Creatine has been shown through many different studies and tests to provide a lot of benefits no matter what your goals are. This includes:

  • Increasing Muscle Mass
  • Increasing Strength
  • Enhancing Performance
  • Increasing Muscle Energy Sources
  • And more…

But the problem is there are many types of creatine, and all the time it seems like there is a new type being created.

From vast majority of the research, however, creatine monohydrate is still the king of creatine. Not only does it give you the best results possible and provide you with all of the benefits that creatine is known for, it’s also one of the cheapest forms of creatine to buy. 1

#2 BCAAs

Branched-Chain Amino Acids, known as BCAAs, are one of the most beneficial supplements you can take. These amino acids, composed of valine, isoleucine, and leucine, have two huge benefits if you are looking for muscle gain and strength: they can stimulate the synthesis of muscle protein which helps you build more muscle, and they can be used directly by muscles to produce more energy.

The benefits don’t end there, though. Taking BCAA supplements have also been shown to work as a recovery tool because they can prevent your muscles from taking too much damage and reduce the effects of muscle soreness. 2,3

You can take a single branched-chain amino acid, such as leucine since it is the BCAA that is most helpful for initiating protein synthesis in muscles, but its efficiency can be reduced when taken alone since other BCAAs will work in tandem.

#3 L-Carnitine L-Tartrate (LCLT)

Just like creatine, there are many different forms of carnitine as well. Of all the forms of carnitine, L-Carnitine L-Tartrate, known as LCLT. LCLT has been shown to help increase the power output of muscles while decreasing muscle fatigue and delayed muscle soreness. 4

In addition to preventing muscle fatigue and adding power, LCLT also reduced blood lactate which can make your workouts easier and it has also been shown to increase the number of androgen receptors in muscle fibers. What this means is hormones in your muscle fibers such as testosterone will be able to work a lot more efficiently. When that happens, muscle growth is a lot easier which can help with much quicker gains. 5,6

#4 Citrulline Malate

When most people think about Citrulline Malate, the first thing that comes to mind is its ability to stop the onset of fatigue due to its performance enhancing abilities. While that is true, this supplement has any other properties that are beneficial as well. 7

Citrulline Malate can help initiate protein synthesis in muscles to add lean muscle mass while reducing muscle soreness during workouts. Another valuable property of Citrulline Malate comes into play if you plan on cutting. 8

With this supplement, muscle protein synthesis can be retained even when there are caloric deficits in place. If you are cutting your calories to reduce body fat, this can help reduce the risk that your body loses muscle as quickly, allowing you to retain your lean mass while still cutting.

#5 Betaine Anhydrous

Betaine Anhydrous is a relatively new supplement to hit the market and is perfect for anyone that is trying to add lean muscle mass. With Betaine Anhydrous, research has shown that muscle performance is increased during workouts and power generation is greatly improved.9 Coupled together, these two properties work with Betaine’s natural ability to increase muscle mass which means you will start to see faster gains with supplementation.

References:

1 Stone MH1, Sanborn K, Smith LL, O’Bryant HS, Hoke T, Utter AC, Johnson RL, Boros R, Hruby J, Pierce KC, Stone ME, Garner B. Effects of in-season (5 weeks) creatine and pyruvate supplementation on anaerobic performance and bodycomposition in American football players. Int J Sport Nutr. 1999 Jun;9(2):146-65.

2 Howatson G, Hoad M, Goodall S, Tallent J, Bell PG, French DN. Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study. J Int Soc Sports Nutr. 2012 Jul 12;9:20.

3 Sharp CP, Pearson DR. Amino acid supplements and recovery from high-intensity resistance training. J Strength Cond Res. 2010 Apr;24(4):1125-30.

4 Pandareesh MD, Anand T. Ergogenic effect of dietary L-carnitine and fat supplementation against exercise induced physical fatigue in Wistar rats. J Physiol Biochem. 2013 Dec;69(4):799-809

5 Kraemer WJ, Spiering BA, Volek JS, Ratamess NA, Sharman MJ, Rubin MR, French DN, Silvestre R, Hatfield DL, Van Heest JL, Vingren JL, Judelson DA, Deschenes MR, Maresh CM. Androgenic responses to resistance exercise: effects of feeding and L-carnitine. Med Sci Sports Exerc. 2006 Jul;38(7):1288-96.

6  Parandak K, Arazi H, Khoshkhahesh F, Nakhostin-Roohi B. The effect of two week L carnitine supplementation on exercise induced oxidative stress and muscle damage. Asian J Sports Med. 2014 Jun;5(2):123-8.

7 Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res. 2010 May;24(5):1215-22.

8 Ventura G, Noirez P, Breuillé D, Godin JP, Pinaud S, Cleroux M, Choisy C, Le Plénier S, Bastic V, Neveux N, Cynober L, Moinard C. Effect of citrulline on muscle functions during moderate dietary restriction in healthy adult rats. Amino Acids. 2013 Nov;45(5):1123-31.

9 Cholewa JM1, Guimarães-Ferreira L, Zanchi NE. Amino Acids. Effects of betaine on performance and body composition: a review of recent findings and potential mechanisms. 2014 Aug;46(8):1785-93.

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