You’ve got your essentials, like whey and creatine, and now you want a bitmore support. It’s hard to know what works – but these supps are worth investigating.
01 ASCORBIC ACID
Otherwise known as vitamin C, this isn’t replenished by the body, so if you aren’t getting enough from your diet it makes sense to take a daily supplement. Contrary to popular belief, it’s not proven to prevent illness in healthy humans – but studies, including one published in the Journal Of Sports Medicine And Physical Fitness, show it can halve the risk of colds among hard-training athletes. The dose is 2,000mg a day.
02 BROMELAIN
This pineapple extract is a combination of several compounds, including an enzyme that helps with protein digestion. If taken between meals, there’s some evidence that bromelain can benefit the immune system and protect against cancer. It also has anti-inflammatory properties, which mean it can act as a decongestant, and there’s even some evidence of fat loss benefits. Take 200-2,000mg a day with meals.
03 D-RIBOSE
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