BEST OF THE REST

You know all about protein and creatine, but these less-heralded supplements can also be used for better health and performance

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THE WONDER FLUID

FISH OIL

WHY It's important to include omega-3 fats in your diet for health reasons, and taking a supplement can help you maintain a good ratio of omega-3 to omega-6 most of us consume too much of the latter. More specifically, studies have shown that fish oil supplementation results in decreased body fat and reduced inflammation. It has also been linked with increased serotonin levels, more focus and less stress.

HOW Take a spoonful with meals. Most authorities recommend 1-4g a day, depending on how much oily fish is already included in your diet.

THE GUT CALMER

GLUTAMINE 

WHY This amino acid should already be present in your body, but if you have problems with digestion or are training hard, a supplement can be helpful to strengthen the lining of your gut and help protein synthesis.

HOW There are several ways to take this, depending on your goals. Take 10g in water before breakfast to aid gut function, or 10g after a workout to replenish glutamine stores. If you're on a low-carb diet, take 30g after your workout to enhance glycogen replenishment.

THE DIET DRINK GREEN TEA

WHY This is one of the best natural fat-burners around and can give your metabolism a jolt. Green tea is also packed with antioxidants and has been linked to the prevention of a range of conditions, from heart disease to Alzheimer's.