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Supplements can be quite a pricey dietary addition every month, but that doesn’t always have to be the case. Just because it increases your performance in the gym doesn’t mean that it has to increase your budget. Often times you will find that the most researched and most efficient performance boosting products are the cheaper, cost effective items.

  1.  Creatine

Creatine is usually the number one product on any list whatsoever. This is because it is seriously cheap, usually going for R150 for 100 5g servings. It is also the most researched supplement to date, with new studies always being conducted, and proving itself to be the best performance enhancing product time and time again.

The research performed on creatine has shown that it significantly improves strength and size, bone density, aerobic function, and protect against cognitive impairment. Considering the insurmountable evidence in favour of creatine, and the extremely low cost, it should definitely be in your stack.

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  1. Vitamin D-3

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Vitamin D plays a vital role in many of the bodies metabolic functions, particularly with the integrity of bone strength and health, but also in performance and body composition. If you feel like you might have a serious lack of vitamin D, visit your doctor and determine what your levels are to find out the correct dosage from supplementation.

Despite vitamin D being in foods, and we synthesis vitamin D from sunlight, the chances of you being out in the sun long enough for any significant levels are slim, as most of us have desk jobs or work under shade. Food is a way to get vitamin D but the amounts are miniscule so there is no real way that we can get enough from food alone. This is why supplementation is a better option, you can rest knowing that you are getting enough vitamin D for the day, in a simple and cost effective manner.

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  1. Omega 3

Omega 3, or Fish Oil, is a type of essential fatty acid (essential because it cannot be synthesised by the body), and there are three main types of EFA’s; Alpha-linoleic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA)

EPA and DHA have the biggest impact on your general health, fighting inflammation, and ensuring that your blood pressure stays in a healthy range. Omega 3 also assists with increasing fat oxidation during exercise, as well as reduce the propensity for fat storage. Simply, it helps burn more fat while you train and prevents excessive fat from being stored by the body.

You could try to eat foods rich in Omega 3, such as salmon and cod, but you would be spending a lot of time and money trying to get the right amount, which is roughly 1,500 – 3,000mgs a day. A much easier alternative that won’t leave you drowning in fish is to take an Omega 3 or Fish Oil supplement that will provide you with EPA and DHA.

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  1. Whey Protein

The king of muscle building. Whey protein delivers the highest amount of leucine per serving than any other protein source. This is why it has been hailed as the ultimate muscle building protein source. More than this, it has a potent affect on the appetite as well, very helpful during a cutting phase. Even better is the convenience of it all. A powder that is easy to put into a case, smoothies, cookies, and any other dessert treat, it is much easier than having to cook meat every night.

These are four supplements should be a part of your monthly routine and the best part, together they come to less than R1000, so you won’t need to break the bank.

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