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Supplements

Supplements are products taken to add nutrients or other beneficial compounds to your diet. They can help fill nutritional gaps, support athletic performance, and aid recovery, especially when dietary intake alone is insufficient. While not a substitute for a balanced diet, supplements can play a valuable role in health, fitness, and sports.

🧩 Why Are Supplements Important?​

  • Nutrient Support: Help meet daily requirements for vitamins, minerals, and other nutrients.
  • Performance Enhancement: Some supplements can improve strength, endurance, and recovery.
  • Convenience: Provide an easy way to get nutrients when whole foods aren’t available.
  • Recovery: Aid in muscle repair and reduce soreness after intense exercise.

💪 Key Supplements​

Creatine​

  • What it is: A naturally occurring compound found in muscle cells.
  • Why it’s important: Increases the body’s ability to produce energy rapidly, enhancing strength, power, and muscle mass.
  • When to take: Can be taken before or after workouts; consistency is more important than timing.
  • Who benefits: Especially useful for athletes in strength and power sports.

Protein​

  • What it is: Essential macronutrient for muscle repair and growth.
  • Why it’s important: Supports muscle recovery, helps build lean mass, and can aid in weight management.
  • When to take: After workouts to support muscle repair, or anytime to meet daily protein needs.
  • Sources: Whey, casein, plant-based proteins (pea, soy, rice).

Vitamins & Minerals​

  • What they are: Micronutrients required for various bodily functions.
  • Why they’re important: Support immune function, energy production, bone health, and more.
  • Common supplements: Multivitamins, vitamin D, vitamin C, magnesium, zinc, iron.
  • Who benefits: Those with dietary restrictions, limited sun exposure, or increased needs (athletes, pregnant women).

🏋️‍♂️ Pre-Workout & Post-Workout Supplements​

Pre-Workout​

  • Purpose: Boost energy, focus, and performance.
  • Common ingredients: Caffeine, beta-alanine, citrulline malate, BCAAs.
  • When to take: 20–30 minutes before exercise.

Post-Workout​

  • Purpose: Support recovery, replenish glycogen, and repair muscles.
  • Common supplements: Protein powder, creatine, carbohydrates, electrolytes.

📝 Notes​

  • Supplements should complement, not replace, a healthy diet.
  • Consult a healthcare professional before starting new supplements, especially if you have health conditions or take medications.
  • Quality matters—choose reputable brands and check for third-party testing.