Are you hitting the gym regularly and carefully planning your meals, but that Hulk-body that you dream of isn’t happening yet? It might be the right time for you to dip your toe into the vast world of workout supplements.
But before you can get a taste of their transformative effects, you need to know which supplements to use. All sports dietitians agree that the following supplements are a perfect addition to your diet and can help you see the wanted results faster.
Adequate protein intake helps build, repair, and maintain muscles. Nutritionists recommend 1.2 to 2 grams of protein intake per kilogram of possible to reach your protein goals for the day. That being said, protein powders are a great way to supplement your diet during your fitness journey.
Protein powders are some of the best workout supplements that promote muscle growth. Normally, protein supplements are post-workout supplements, but recent research shows that it’s also beneficial to take them anytime during the day, two or three times per day.
There’re many different types of protein powders that you can find in the supplement stores. One of the most popular ones is whey protein powder. It contains a higher level of leucine (an amino acid from the groups of BCAAs ), which is directly responsible for muscle protein synthesis (muscle growth).
If you are lactose intolerant, however, you might want to avoid whey protein. Instead, you can try an all-natural protein powder with different delicious flavours that are vegan-friendly, gluten-free and contain no lactose. These are low carb and low-fat supplements, that are perfect for weight loss and muscle building. Since everybody is different, you can try different protein powders and see how it works for you.
If you are looking for a way to improve exercise capacity and performance during high-intensity training, this is the right supplement for you. The amino acid called beta-alanine is used by your body to produce carnosine, which helps improve exercise performance. It does so by helping to reduce fatigue, increase endurance and boost performance in high-intensity exercises.
Implementing this supplement into your diet can help you exercise for longer periods at a time and more frequently. And longer workouts combined with a healthy diet can bring you the wanted results faster.
The recommended dosage is somewhere between 2 and 6 grams of beta-alanine per day. For better absorption, try consuming it with a meal. Taking smaller doses throughout the day is highly recommended by fitness advisors and nutritionists.
If you are looking for a three-in-one supplement (recovery, performance, and muscle growth), glutamine is the right choice for you. Glutamine is an amino acid that serves as an important fuel source for your body. The way this supplement works is by stopping muscle catabolism (tissue breakdown) and stimulating muscle anabolism (muscle synthesis) after intense workouts. It also helps you stay healthy and prevent immune suppression associated with hard training.
Another benefit from glutamine intake is that it provides energy for muscles and improves the cognitive function to keep you firing right through your workouts. It’s also the number one recovery nutrient, which is why it’s one of the most popular bodybuilding supplements.
You can take glutamine oral powder with a meal or snack. Dissolve your dose of glutamine oral powder in hot or cold liquid. If you opt for glutamine tablets, take one on an empty stomach, at least 1 hour before or 2 hours after a meal.
Fish oil is a great source of omega-3 fatty acids and other “good fats” that our body needs. In the world of sports, fish oil is most beneficial for muscle and joint recovery. It’s anti-inflammatory properties contribute to reducing inflammation at the cellular level, and thus, muscle soreness.
And even if you are not hitting the gym on a daily basis, fish oil is excellent for your lungs, blood circulation and heart health. It also helps support brain, nerve, and visual function.
You can find it in liquid form (most people don’t like the taste of it) and also in pill form. The ideal dosage is two to four grams per day. You can also reap the benefits of eating foods like salmon, trout, tuna, soybeans, and walnuts since they are natural sources of omega-3 fatty acids.
Collagen is found in our bones, muscles, skin, and tendons, in a sense, it’s what holds our body together. Over the years, our body produces less and less collagen and as a result, we start to see signs of aging, like wrinkles. More and more people are opting for collagen supplements to help them in the fight with wrinkles and fine lines. Besides its anti-aging effects, collagen helps the body’s natural ability to repair joints, muscles, and tendons.
Taking care of your joints’ health is especially important if you are doing heavy lifting, running or any other sport activity that puts pressure on your joints. Since it’s rich in protein, you can use it as an added boost in smoothies, soups, or other foods, in the form of a powdered collagen supplement. You can also find collagen in the form of tablets or capsules. Aim for a daily dosage of 30 grams to replenish cells, heal the body, ease joint pain and build muscle.
Although supplements can help you make the most of your workout routine, always have in mind that they’re not food substitutes. A healthy diet, frequent training and the right supplements are the Holy Trinity when it comes to building the body of your dreams.