Should you supplement your training?

I am finding a lot of ladies asking me this daily

Whether it really is that important to supplement our diets and gym training. You may take Vitamin C through winter, but do you really need all the other goodies? And would Vitamin C be so much more important than everything else?

First things first, ideally our diets would provide absolutely everything we need! But it seems we still lack so much. This is possibly due to the ‘modern diet’ as well as how foods are mass produced as well as packaged. Not only is it the fault of food production but also our lifestyles in general. We eat on the go, move less and think less about managing stress and sleep patterns. Maybe I am generalizing but it is very important to take all these areas into account when deciding – should you supplement or not.

Let’s ask a few questions to figure out whether you are lacking in any area

(by no means is this an extensive list):

Do you sleep well?

Do you find yourself getting stiff from gym for one too many days?

Do you lack the energy to give your all in your training?

Are you managing your cravings well?

Do you get cramps?

Do you suffer from joint pain?

If you answered yes to any of these questions, then perhaps it is time to look into what it is that you can add in the way of supplementation!

Here are a couple of options that are easy enough to implement and may make a huge difference to you at this moment:


Magnesium is a supplement that just about all of us who train hard in the gym need. It can help remove lactate build up which is what makes so many of us stiff for too long. Magnesium  also assists in the contraction and relaxation of muscles. It helps build new proteins from amino acids and if you lack this vital mineral your sleep may be disturbed. Did you know you need 10-20% more magnesium when you are training than when you are resting? Plus, this is the number one mineral that keeps cramps away!


Glutamine helps prevent muscle soreness and certainly improves recovery after intense exercise. This wonderful amino acid also plays a vital role in intestinal health so if you constantly bloat this may be an option for you. There are rumors that this amino acid helps with cravings! I know I need this what about you?

How about energy to train?

Well some pre-workouts can be too intense and give you heart palpitations. Generally you will get pre-workout with or without stimulants. Also if you don’t want that kind of intense energy then try BCAAs. These are broken-down proteins which help prevent muscle loss. Branch chain amino acids (BCAAs) make up to 35% of our muscles so of course they provide a lot of our energy during training. Supplementing them could only assist you and possibly give you more focus as well.

I could really go on and on but that’s it for now! Deciding should you supplement or not is a very individual question. If you want to know more please reach out to me or just comment below. Good luck and tell me what supplement has helped you in reaching your goals?


Much love



Please note, I am not a doctor only a qualified nutritionist and so do not take this as medical advice.
This blog was written to assist you in a different way towards achieving your fitness goals.

Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on@izzy.healthandfitness

Leave a Reply

Your email address will not be published. Required fields are marked *

Scroll to top