Buying supplements can be a confusing activity for many because there is an excellent choice on the market! First of all, there are various categories of dietary supplements that you can choose from. Weight gainers, protein shakes, creatine and so on. Then there are countless brands and products that you can choose from. What are the best supplements? Which supplements fit your diet plan and which offer the effect you want to experience during your fitness training? In this article, you will learn some fundamental knowledge about the commonly used supplements.
Where to buy supplements?
Dietary and bodybuilding supplements are readily available in health food stores and in online webshops. They are now so popular that an unprecedented number of producers market their supplements and make the most incredible claims about the efficacy of their product. Dietary supplements are available in the form of pills, powders, capsules, drinks and drops. They contain vitamins, minerals or bio-active substances.
Supplements vs Food and Drink
Synthetic or isolated vitamins, minerals or bio-active elements have the equivalent impact as the minerals and vitamins that are naturally present in food and drink. However, the body absorbs the nutrients in pills more efficiently than the nutrients in our regular diet. In addition to the well-known vitamin pill, creatine, protein powder and mass gainers are frequently used food supplements.
Dietary supplements do not serve to replace a good diet, but as a supplement to it. Athletes around the world of all levels take supplements to optimise their results in the gym and recover faster and better. Which supplements now offer value for money? How do they help you build muscle mass and what is the optimal dose?
Supplements, must or not?
Most people don’t need any dietary supplements, because they already get enough nutrients by eating healthily. Unfortunately, in practice, almost 40% of people who end up in the hospital are malnourished. This does not mean that they eat too little, but that they get too little of the essential vitamins, minerals and nutrients. These people can easily supplement these deficits with one or more supplements. Athletes and people who exercise a lot also benefit from supplements. Unfortunately, people are increasingly grabbing these supplements and expecting unrealistic results. These supplements are also often used to replace a healthy meal. Such an approach is a big mistake since dietary supplements are just an addition to a healthy diet.
During the training
Athletes and bodybuilders try different supplements to achieve the right nutrition during training. Throughout your exercise you consume energy, and your body needs certain nutrients. Using professional supplementation with, for example, carbohydrates, proteins or amino acids can provide a solution. These supplements are ideal for intensive endurance sport, team sport, cardio and strength sports.
Why is Post-Workout nutrition important?
About 1-2 hours before training, you want a balanced meal consisting of many proteins and carbohydrates that give you the fuel you need for a successful workout. After exercising, you need to consume a balanced meal to help meet post-workout nutrition standards. Post-workout nutrition is critical.
During exercise, your body makes every effort. It burns weights of calories, uses water to chill itself, and creates its stores of amino acids and other nutrients to strengthen and protect the muscles. Because of this, it is important to replace those lost nutrients immediately after exercise.
After exercising, you want to hydrate with a lot of fluid, and eat a large meal with lots of protein. Protein is building blocks of the muscle And it is absolutely necessary for post-workout recovery. Protein is composed of amino acids that the body uses to rebuild muscles, restore cells and perform essential body functions.
Which products contain healthy protein?
Protein can be found in meat, dairy, eggs, grains, nuts and seeds. You can get lots of proteins naturally in your diet, but for weightlifters, it can be challenging to get enough protein strictly from the food you eat. Weight trainers require quite a bit of protein in their diet, often two or more of the standard recommended daily allowances.
What is a post-workout supplement?
Post-workout supplements are supplements that you will soon replace after a workout to replace lost nutrients and jump-start your recovery. Often they will contain a mixture of amino acids, which are the building blocks of muscles, as well as other ingredients to help regenerate body and replace nutrients that are lost during intense training.
Most post-workout recovery supplements come in the form of powders that are mixed in milk, water, or mixed in shakes. They are designed to be absorbed and quickly digested so that they can work immediately. You will also find recovery supplements in the form of capsules or pills, which may be more convenient in some cases.
The science behind supplements
The most essential ingredient in most post-workout supplements is branched chain amino acids or BCAAs. 3 amino acids are interestingly branched chain amino acids; leucine, isoleucine, and valine. These three amino acids are absolutely essential for building and maintaining healthy muscles. Other popular ingredients in post-workout supplements include protein powders, such as whey protein isolate and electrolytes, which help you stay hydrated. Both components can be taken on their own, but for some people, it is nice to have it all in a simple package.
If you train or do exercises on a daily basis, you should support your body with well-composed diet and some additional supplements like vitamins, nutrients, muscle gainers or protein. Before you start taking one of these, do the necessary research and consult your plan with a dietary expert.