7 supplements personal trainer, former bodybuilder takes on muscle building

• Body trainer and former bodybuilder Cliff Wilson uses tools to build muscle and support his health.
• Nutritionists advise us to get our nutrients from our food, but supplements can help.
• Wilson takes well-researched supplements, including creatine, whey protein, caffeine and vitamin D.

Industry-leading personal trainer and former bodybuilder Cliff Wilson shared with Business Insider the seven ingredients he eats every day.

It’s estimated that more than half of American adults take supplements, according to the American Medical Association, and the market is set to reach $308 billion worldwide by 2028, according to Statista. Nutritionists recommend getting the nutrients we need from a balanced diet if possible, but each person’s needs are different, and some supplements have been shown to be beneficial.

Wilson, who lives in Chicago, said he is selective about what he uses. For example, he no longer takes caffeinated pre-workouts, but is happy to take certain well-researched supplements.

Here’s what Wilson uses as a regular exerciser to build and maintain muscle.

1. Creatine monohydrate

Wilson said he takes five grams of creatine monohydrate every day to help him build muscle and support his mind and emotions.

“It’s also relatively cheap,” he said.

Creatine is found naturally in foods such as red meat, and helps the body produce energy for vigorous activity.

Creatine is well researched and known to be safe for most adults, which is why it is known to enhance exercise performance and, in turn, muscle growth.

There are emerging links between creatine and mental health and cognitive benefits, too.

2. Whey protein powder

“There’s nothing magical about protein powder and it’s not a necessity, but it’s a huge convenience,” Wilson said.

Most Americans get enough protein in their diets, but athletes and active people like Wilson need more.

“If you’re a busy person, it’s hard to sit down and eat as much protein as you need during the day. So being able to combine movement once or twice a day is a great thing,” he said.

Eating enough protein helps muscles repair and recover after exercise.

3. Caffeine

Wilson lists the caffeine in coffee as a supplement that many people forget.

“In responsible amounts, caffeine helps with fat loss and can improve performance in the gym, but everyone seems to have their own tolerance,” Wilson said.

The health benefits of coffee are well established, but too much caffeine can cause anxiety.

4. Vitamin D

“Effective and inexpensive, vitamin D supplements help maintain my energy and hormone levels,” Wilson said. “I take a higher dose in the winter.”

Nutritionist Rhiannon Lambert previously told BI that residents of the UK and countries with similar sunshine should take vitamin D supplements, especially in the winter months, to help maintain bones, teeth and muscles. it is healthy.

5. Exercise first

Wilson says he has stopped taking pre-workout supplements that are high in caffeine because they can lead to overtraining.

He’s looking for those with a “reasonable weight,” meaning someone with 200 to 300 milligrams rather than 400 milligrams or more. The FDA says 400 milligrams of caffeine per day is a healthy amount, but individual tolerance varies greatly.

6. Fish oil

Wilson said she takes fish oil supplements for heart health benefits.

It is known that omega-3 fatty acids are good for the heart: they slow down the accumulation of plaque (which blocks blood vessels), lower blood pressure and reduce triglycerides, a type of fat in the blood. However, research is mixed on whether fish oil supplements offer the same benefits as eating oily fish.

7. Glutamine

Research is mixed on whether glutamine helps muscle growth, but Wilson is most interested in its links to immune function.

Glutamine is an essential amino acid that plays an important role in many bodily functions. It is produced by the body and found in foods such as eggs, beef and tofu.

Potential benefits of glutamine supplements include reducing muscle soreness after exercise, boosting the immune system, and aiding muscle recovery.