What supplements should I take?

What supplements should I take? A must read if you’re taking supplements

By the time food is harvested, processed, packaged, shipped and stocked in supermarkets and groceries, most of its useful nutrients are lost. This makes it difficult for you to achieve goals such as muscle gain and fat loss through food intake.

Luckily, supplements are here to save the day!

Intake of dietary and sports supplements will support your health and fitness goals on a long- term basis. But to enjoy this benefit you should learn what to take and what to skip.

Here we list some of the supplements that are great for training and dieting. We got in touch with Extreme Nutrition – www.extremenutritionaus.com.au in Adelaide for these insights. Follow them on Instagram for more information.

1. Creatine

Creatine is probably the most effective supplement for high-intensity workouts. It usually facilitates strength programs and can produce huge gains in muscle tissue. When combined with a fast-acting protein, like Whey, creatine can highly boost your energy levels.

2. Omega-3 (Fatty Acids)

Omega-3s provide various health benefits. They improve insulin sensitivity, decrease the incidence of Alzheimer’s disease and help prevent certain types of cancer, including prostate and breast cancers. Besides that, omega-3 increases the chances of fat loss. Omega-3 supplements come in liquid and capsule form. The liquid form is preferred because it is pleasant to swallow and has high dosage levels than capsules.

3. Multivitamins

Many health problems such as cancer and heart disease can be traced back to mineral and vitamin deficiency. Eating a diet rich in vegetables, fruits and fortified food, will pack your body with vitamins essential in preventing such diseases. Similarly, multivitamin supplements are very effective and offer a form of health insurance.

4. Magnesium

Magnesium helps the body reduce cortisol levels. Lack of sleep, overtraining, working long hours and poor nutrition can lead to increased cortisol (or stress). Way too much cortisol can affect body composition. Supplementation with magnesium improves recovery and cognitive function.

5. Calcium

Mostly found in dairy products like cheese, yoghurt, and milk, calcium helps prevent osteoporosis and maintain healthy bones. Calcium supplements are a good idea if you don’t like dairy products. To improve calcium absorption, pair your supplements with vitamin D.

6. Iron

You may hate foods rich in iron – lean meats, nuts, seafood and leafy vegetables – but the mineral is important for the prevention of anaemia. Iron supplements ensure the proper functioning of red blood cells and are great for anaemic individuals and women who are menstruating or pregnant.

7. Whey Protein

Anyone with a goal of muscle and strength building will certainly benefit from Whey protein. This widely popular sports supplement increases protein consumption and helps your muscles grow and repair after exercise. Protein powders are also useful if you fall short of your daily protein consumption.

8. Glutamine

Supplementing Glutamine prevents catabolism and allows you to exercise vigorously without depleting your natural energy reserves. Anyone involved in weight loss and heavy activity stands to benefit from Glutamine supplementation.

9. ZMA

A favourite for athletes and bodybuilders, ZMA supplement enhances recovery from exercise and increases testosterone production. It also helps you sleep better and increases your libido.

10. Glucosamine

Research indicates that Glucosamine is beneficial for those suffering from rheumatoid arthritis and osteoporosis. On top of that, it repairs cartilages and other tissues.

Take these supplements today to improve your health and realise your fitness goals ASAP!

7 Insights to Become a Successful Personal Trainer

Personal training isn’t just about strenuous workouts; it’s developing your skills as a friend, a mentor, and a motivator. To succeed as a personal trainer Adelaide, you need to understand your client – what makes them tick, what are they looking to gain from training, and what limits their capabilities. Apart from these skills, this is what you need to do to be successful:


Build a strong network by meeting and engaging with other fitness professionals in your community. Fitness expos in Adelaide, local clinics, business events, wellness fairs and even workshops are great places to start. You’ll get the opportunity to meet other personal trainers, nutritionists, gym instructors, andhealth club managers. Bring to these events business cards and flyers that have your contact information. This will open up you and your business to multiple sources of customer referrals.

Build relationships

Take some time out of workouts to talk to your clients. Ask them about their lives, families, passions and what motivates them to seek personal training. Building friendly relationships with your clients build trust. With trust, there is a far greater chance of getting new business opportunities, referrals, and long-term loyalty.


Be accountable to yourself and most importantly your clients. Always involve your clients in every decision you make concerning their fitness. Letting your clients make some decisions about things will help them become more self-reliant with their training. Don’t ever worry that your clients will need your services less the more you teach them. This is a bad attitude for a personal trainer.

Keep evolving

To be successful, you have to continually improve, learn and evolve. Your clients will highly value you the more you educate yourself. Sign up for nutrition webinars, or attend personal training workshops and fitness conventions. When you are not networking, working out, or training your clients, spend your time reading fitness books that will help you design the best training techniques and programs for your clients.

Differentiate yourself

Recognise and use your strengths as a personal trainer to your advantage. Pick a specific training area you are comfortable and familiar with. Whether you have experience doing bodybuilding, strength & conditioning, or weight loss, having an area of expertise will differentiate you from your competition. Find the areas you are passionate about and learn more about them as much as you can.

Track results

Good results mean a job well done. Always show your clients the benefits they have rece
ived from working with you. After every training session, record any improvements in your client’s fitness and health. Be it an improvement in weight, muscle size, or speed, you need to refer the cliet to all developments throughout their training program. This will convince them to stick to their training regime as long as they see they are doing well. Personal training record templates are a great way to keep track of client results.

Under promise and over deliver

One way personal trainers destroy their careers is by hyping themselves up to get a client only to fall flat after securing the client. Instead of promising unrealistic outcomes, create goals with your client. Treat every client the best way possible and help them achieve outstanding results. Word of mouth is the best form of advertising – so the better your clients’ fitness experience, the better your reputation and prospects for new clients.

Fitness Meetups in Adelaide are also a great way to network and expand your client base.