Push your workouts to the next level, without pushing your budget to the limit, with these cost effective supplements.
Some supplements can be pretty expensive, but not every muscle-building or fat-burning product has to break the bank. Surprisingly some of the most effective and most recommended products are relatively inexpensive. Here are three essential supplements we recommend for those on a tight budget who want to boost their workouts and support their recovery.
1. Creatine Monohydrate
Creatine—especially creatine monohydrate—is the most studied supplement available. It's been shown to have great results with muscle and strength gains as well as aerobic performance and recovery.
As well as awesome benefits, Creatine also comes with an awesome price tag. You can find creatine monohydrate available for as little as 25 cents per 5-gram serving.
Average cost: $20-$30 for 100 servings
2. Omega-3 (Fish Oil) Supplement
Omega 3s are a subclass of essential fatty acids that must be obtained from food or supplementation – Your body cannot make it. There are three types:
- Alpha-linolenic acid (ALA)
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
Science has shown that omega3 fatty acids:
- Reduce bad LDL cholesterol and trigylceride levels, which can lower the risk of heart disease
- Fight inflammation caused by exercise and activity by interfering with the actions of enzymes that cause it
- Regulate the skin’s moisture barrier to fight signs of dryness
- Address symptoms of depression and other mental health disorders
- Alleviate menstrual pain
- Assist with the regulation of calcium levels to promote healthy bones
Foods high in omega 3s can be expensive and you would need to consistently eat a lot of them to reach the recommended levels of EPA and DHA per day. It is recommended you consume 1,500-3,000 milligrams of EPA and DHA per day. A great way to help reach that goal is by supplementing with fish oil tablets.
Average cost: $20 per 90-serving bottle
3. Whey Protein
Whey protein is an excellent source of leucine. It delivers more protein per serve than any other protein source. Leucine is the amino acid that has the most impact on protein synthesis (musclebuilding). Whey protein helps your body to build muscle and supports muscle recovery and repaid. Another great benefit of whey protein is appetite control. Consuming whey protein can help you feel fuller for longer between meals which is helpful for those looking to lose weight.
Another benefit of whey is that it is one of the most convenient and versatile supplements. It's powder form makes it easily transportable in a shaker or container. It's also very versatile, you don't have to stick to protein shakes. There are numerous other ways you can incorporate whey protein into your diet - smoothies, cookies, protein-pancakes, puddings.
The best news? It's a cost effective way to ensure your diet is high in protein. A high protein diet is essential for those wanting to lose weight or build muscle.
Average cost: $1.30 per serve / $99 for 5lb approx 70 serves
Written by Gemma