This Article/Video is intended as a very general guideline to help people understand the very basics about supplements that are considered beneficial for people that are active in exercise especially those interested in building muscle. The information I share in this Article/Video is based on my personal experience using many of these supplements and also information I have read about and learned over the years. This does not mean all my statements are 100% accurate, I have been know to be wrong sometimes, just don't tell anyone...

What happens when we workout?

• We created energy that puts strain on our bodies and can cause muscle and cell damage and cause oxidization in our bodies.
• Strenuous exercise can create lactic acid buildup in our muscles which is what we often feel as pain after a workout.
• Strenuous exercise uses up vital nutrients in our bodies that need to be replaced.

Why we need supplements and who they can help. 

• To replace the lost nutrients we use up during exercise.
• To rebuild the damaged cells and tissue.
• To repair oxidization.
• Supplements can help virtually everyone even if you are not exercising as we rarely get all of our nutrition from the foods we eat.

Protein:

• Proteins are the main building block of the human body and contain lots of amino acids important to building muscle.
• Protein helps to increase natural anabolic hormone release that can stimulate muscle growth.
• Protein is also very satiating which helps with food cravings.

BCAA’s:

• BCAA’s are fast acting amino acids from Protein.
• BCAA’s improve protein synthesis and fat burning.
• BCAA’s can help with hormone imbalances when doing intense training.
• BCAA’s decrease fatigue and improve endurance.
• BCAA’s help prevent muscle loss and soreness related to training.
• BCAA’s can improve insulin response and reduce diabetes risks.

Creatine:

• Creatine is mainly for strength training, not so much for endurance purposes.
• Creatine pulls water into your muscle cells so there will be a little bit of water weight gain but only really in your muscle fibers so not a bad area to have extra fullness.
• This water in our muscles increases protein synthesis which makes the muscle grow when we put demands on our muscles by weight training.

General Vitamins

Good multi-vitamin:

• Fish Oil (Helps with: blood pressure, insulin levels, inflammation, protein synthesis, fat burning)
• Vitamin C (Helps with: connective tissue support, healthy bones, cardiovascular health, antioxidant)
• Vitamin D (Helps with: Can increase strength, healthy bones, diabetes risks)
• Vitamin B’s (Helps with: immune system support, increase metabolic rate, support cell growth)
• Calcium -Magnesium (Helps with: CNS (Central Nervous System), blood pressure, immunity, bone health, energy production and protein synthesis)  

Joint Vitamins: 

• Glucosamine (Helps with: promoting cartilage, tendons and ligament growth and aid in their repair)
• MSM (Helps with: anti-inflammatory, accelerates healing, improves flexibility, Increases energy)