Supplementation - do you need it?

PROPER DIET AND SUPPLEMENTS

The basis of any training plan is the right diet. It is what provides energy, supports recovery and muscle development. Supplements can be helpful, but they are not necessary for everyone. Well-composed meals provide a full range of nutrients and are often completely sufficient. Take care of the variety and quality of the products and the results will come naturally.

The daily menu should include:

• Proteins: lean meat, fish, tofu, eggs, Greek yoghurt - promote muscle regeneration and development.
• 1TP1Carbohydrates: groats, brown rice, yams, whole-grain bread - provide energy.
• Vegetables and fruit: source of vitamins, minerals and antioxidants, support immunity.
• Healthy fats: Nuts, avocados, oil, seeds - help with hormone production.
• Water: key to hydration, performance and recovery after training.

Remember to adjust the amount of protein, carbohydrates and fats according to your goals. Consult a dietitian if you want to determine your exact calorie and nutrient requirements.

CORRECT CHOICE OF SUPPLEMENTS

If, despite a balanced diet, your body needs extra support, reach for supplements - but with your head. The right preparations can improve regeneration, endurance and training efficiency.

The most commonly used supplements are:

• Protein supplements - support the development of muscle mass and regeneration.
• Creatine - increases strength, performance and rate of muscle growth.
• BCAA - promote regeneration and reduce the feeling of fatigue.
• Citrulline - reduces lactic acid and improves endurance.
• Glutamine - supports immunity, accelerates recovery and protects muscles during reduction.

It is also worth checking iron, magnesium, calcium or vitamin D levels - deficiencies should only be supplemented after consultation with a doctor and blood tests.

UNNECESSARY SUPPLEMENTS THAT ARE BETTER AVOIDED

Not every product advertised as „essential” actually works. Many supplements have no proven effects. Multivitamins, weight-loss teas or supplements with caffeine often have no real results and can put a strain on the body. Before you buy a new product, check its composition and scientific reviews.

EQUIVALENCE

The most important thing about supplementation is moderation. Supplements are meant to support your diet, not replace it. Take care of the quality of your meals first, only then consider additional support. A balance between wholesome food, training and recovery is the key to success.

If you are unsure how to choose supplements and diet for your training plan - get support from our personal trainers. At Just GYM you will find specialists who can help you achieve your goals safely and effectively.