6 supplements this trainer takes every day to stay in tip-top shape

health

by amy eisinger

Getting stronger and recovering faster is as easy as adding some supplements to your daily diet.

According to Business Insider, UK-based personal trainer and former bodybuilder Hayley Madigan swears by six different supplements to help her stay in tip-top shape. This slim fitness fan who specializes in women's fitness and has over 500,000 followers is known for being candid about how her menstrual cycle affects her workouts.

The 34-year-old trainer says she focuses on these supplements to keep her feeling and performing at her best. Madigan told Business Insider that she takes creatine, protein powder, glutamine, ZMA (a mineral supplement consisting of zinc, magnesium aspartate, and vitamin B6), hydroxymethylbutyrate (also known as HMB), and ashwagandha every day. Ta.

Here's everything you need to know about the science behind these popular body-boosting supplements.

creatine

This amino acid occurs naturally in your muscles and brain. Creatine can also be obtained from seafood and red meat, but these natural sources keep levels in the body much lower than those found in synthetic supplements.

According to the Mayo Clinic, many bodybuilders and fitness fans use creatine supplements to improve muscle size, strength, and performance, and Madigan, who shares it on Instagram, is no exception.

Science also supports this usage. Studies have shown that creatine may shorten recovery time. This is especially true for athletes who work out in high-intensity intervals, such as sprinting or doing very intense training sessions back to back.

Super supplements also have benefits beyond the gym. Studies have shown that creatine can benefit cognition and brain health and may improve cognitive test performance in older adults. There is also some preliminary research showing that applying creatine topically may help reduce wrinkles.

Madigan says she takes 5 grams every day. The amount you need depends on your body size and training intensity, but in general, this supplement is safe to use and well tolerated.

protein powder

You could call this the OG workout supplement, and for good reason. As one of the three macronutrients, protein serves several important functions in our daily health.

“After a workout, I take 1.5 scoops of whey protein with my breakfast,” Madigan told Business Insider. “It's a great way to get enough protein in your diet while keeping calories in check. It also helps keep you feeling full.”

A general rule of thumb for protein intake is to consume 0.8 grams per kilogram of body weight. Therefore, a person weighing 165 pounds (75 kilograms) should consume about 60 grams of protein per day. However, the amount increases with activity level. According to the Mayo Clinic, if you lift weights, run hard, or just want to build muscle, you may want to increase your intake to 1.1 to 1.5 grams per kilogram of body weight. (Do not exceed 2g per 1kg of body weight.)

According to the American Academy of Sports Medicine, experts recommend consuming about 20 grams of protein within two hours after training for optimal training effects. Many whey protein powders contain about 30 grams of protein per scoop, so a protein shake may be all you need after your workout.

ZMA

Some believe that zinc magnesium aspartate (ZMA) aids muscle recovery, improves sleep quality, and increases recovery.

“I also take a blend of zinc, magnesium and vitamin B6 at night,” Madigan said. “Zinc and magnesium are essential minerals involved in a variety of physiological processes, including muscle function and recovery.”

Research on ZMA is limited, but one small study conducted on men found that ZMA does not promote recovery or help with muscle growth if they are already relatively healthy. Ta.

ashwagandha

This ancient evergreen shrub is used in traditional Ayurvedic medicine and is said to help treat insomnia and stress. Madigan said he takes it to calm down.

Although the research is small and limited, there are some studies that show ashwagandha may improve people's sleep. And according to the National Institutes of Health, a series of studies from 2021 showed that taking capsules of the supplement can help lower perceived stress levels. Although this supplement appears to be generally safe, the NIH also states that no long-term studies have been conducted, so he should probably avoid taking the supplement for more than three months at a time. I am.

glutamine

Glutamine, the most abundant amino acid in the body, is a key component of several important bodily functions. According to Dr. Mount Sinai, normally your body produces all the glutamine it needs, but when you're under high stress or injured, you may need more glutamine than you're taking in. Glutamine is stored in your muscles and lungs and is found in foods such as eggs, tofu, and beef.

Glutamine may reduce infections and support the immune system, but while it has been shown that glutamine may reduce muscle soreness and aid recovery, there is no evidence that it increases muscle mass. Not much.

Hydroxymethylbutyrate

Madigan takes HMB in hopes of preserving lean muscle mass and aiding overall muscle function, especially when training hard or under great stress.

Like several other items on this list, HMB is naturally produced in small amounts in the body when it breaks down the amino acid leucine. Although there isn't as much research to support that supplements help young, healthy people, there are studies that show supplements may improve frailty and improve cognitive performance in older people.