5 Supplements You Shouldn't Train Without

I'm not sure why but it seems like supplements get a bad reputation.  I really find this odd considering how focused the world has become on "quick fixes" and making things easier.  I agree, that if you consume a well-balanced diet and eat the proper ratio of carbs/proteins/fats that you may not need supplements to the same extent as a person who eats 2 meals a day and one of them is fast-food.  However, you could still benefit from supplements.  One of the major reasons is because eating the amount of whole-food it would take to get ample amounts of some of the ingredients found in supplements would be impossible.  A convenience factor is another reason I recommend supplements.  They make it easy to eat exactly what you want, when you want even if you are on the go.

I get asked a lot what I think are the best supplements out there.  I tell people it depends what you're goals are. Are you looking to bet bigger? Stronger? Faster? Improve your 10K time?  Different goals can benefit from different supplements as they each have something to offer. In terms of brands, I'm really not too picky. I usually tell people to shop around for the good deals (i.e. gold card week at GNC or value packs at Sam's Club) as a lot of products have very similar ingredients regardless of where you purchase them as long as it's not from the guy selling protein in the alley behind the gym.  Just make sure they are a high quality brands, meaning they are certified by some form of a governing agency.

1. Protein

Protein is probably the most popular nutritional supplements used regularly by exercising individuals.  The benefits of protein are endless as each individual amino acid that makes up a complete protein has a vital role in our body.  The most popular reason to supplement with protein is probably to help build and maintain muscle mass.  This can have several positive benefits (i.e. higher daily caloric energy expenditure, increased strength & power, improved appearance etc.).  So, in conclusion if you aren't consuming enough protein from your daily diet, I highly recommend including a protein supplement into your daily stack.

2. Creatine

Creatine has repeatedly been shown to help improve performance during bouts of high-intensity exercise as well as strength and power.  Creatine helps provide energy during high-intensity exercise which allows an individual to maintain a higher force output for a longer period of time before fatigue sets in.  This could help someone train at a higher volume over time and leader to greater gains in strength and size.

See Supplements 3-5 Below

 3. Caffeine

Everyone is well aware of caffeine and what it can do for you (especially that individual who isn't a morning person and can't get out of bed without their morning java).  However, athletes are beginning to understand there maybe more to caffeine than we originally thought.  Evidence has shown that caffeine can improve short-term strength and power performance during activities such as sprinting, weightlifting and cycling.  Anyone who has ever taken a pre-workout supplement (often times loaded with caffeine) can attest to this.  Also, caffeine can help improve endurance performance by helping increase fat utilization which can spare glycogen (a major fuel source during endurance exercise) and ultimately delay the onset of fatigue.

Find Supplements 4 & 5 below:

 4. HMB
HMB is becoming more and more popular as people are starting to get a better appreciation of what it can do for you.  HMB is often referred to as an "anticatabolic" supplement; meaning it can help prevent muscle breakdown following strenuous exercise.  It is often recommended for athletes involved with periods of heavy or new forms of training.  For more information on HMB, click here:

http://ajshighperformance.blogspot.com/2013/03/what-is-hmb-and-what-can-it-do-for-you.html

5. Beta-Alanine 
Beta-alanine supplementation helps increases carnosine levels within the muscle which acts as a buffer and helps counter-act the "burn" or lowered pH during bouts of high-intensity exercise. Research has shown that beta-alanine supplementation can improve high-intensity cycling and increase the total volume of a workout and therefore help improve training adaptations over time.  A common "side-effect" (some people call it a negative one but I actually enjoy it) is a slight tingling sensation in the neck and face following ingestion.  Therefore it's often included in pre-workout supplements to give people a feeling of a "pump" or "rush" as well as its performance enhancing effects.

Honorable Mentions:
Omega-3's (fish oil), L-Citruline-Malate, Sodium-Bicarbonate