Those who workout daily or have a strict regime often hear a work, that is supplements. Supplements are often regarded as the missing puzzle or some golden gem, Which is somewhat true. Sure supplements give you an additional push, that we might not receive with our normal diet. But if our Diet is healthy and full of nutrient, and live a life without strict workout, we don’t have to take any supplements. Nowadays, there are so many different types of supplement that we often have confusion, do we really need them.
There are so many different types of supplements, that we can’t include all of them in a single post. However, we will try our best to include all the important type of supplement, that you might need. Please consult your doctor before taking any supplements.
Types Of Supplements
It is one of the most common and the cheapest supplement you can have in your diet. Caffeine is often consumed in form of coffee or caffeine-pills. They give you a sudden push in energy so that you can have even greater endurance level. You can consume 200-400mg of caffeine daily to be on a safer side.
It is regarded as the most important supplement. You can have either pre or post-workout, depending on the type of protein you are consuming. We generally consume protein shake to fulfil our protein requirements. It helps to repair our muscle fibre. Generally, protein is milk base or soya base and sometimes difficult digest. So, please look at the ingredients before buying.
Creatine consumption is used to regenerate ATP(adenosine triphosphate). When we exercise our ATP components get broken down and when we consume ATP. It joins to the 2 broken ATP components and makes them new ATP. So while consuming Creatine our ATP get doubled. However, Our body starts holding water. So we need to keep our Salt level in check.
BCAAs is also known as branched-chain amino acids, which consist of three important molecules: leucine, isoleucine and valine. Every protein shake has BCAAs in it, however people who do endurance training like consuming BCAAs. Moreover, who don’t like to drink water can also have it. As BCAAs are often flavoured.
Beta-Alanine is a form of amino acid, like BCAA. However, Beta-Alanine may improve muscle strength by fighting fatigue. The main task of Beta-Alanine is to stop the production of acid for example lactic acid in joints. The recommendation is to consume around 4-6gm per serving. Also, it is used by athletes who are having endurance-based training.
Nitrates are generally present in our body, but in a small amount. Nitrate is used to improve blood flow level, so that blood flow and pressure are in optimal condition. It is usually found in vegetables such as spinach, turnips and beetroot. he optimal dose of nitrate is probably 2.7–5.9 mg per pound (6–13 mg per kg) of body weight. For someone who weighs 150 pounds (68 kg), this is about 400–900 mg.
If you are confused with all these supplements and still think, which one is the best. You can have a Pre-workout, A pre-workout consists of all the necessary supplement like Caffeine, Beta-Alanine, or Nitrates. A pre-workout could be addictive sometime.
Multivitamins help us treat or prevent vitamins deficiencies and help your nutrient counts. It can help if you are dealing with poor diet, illness, or pregnancies etc. Take your 1-2 capsule according to guidance from your doctor with a glass of water. However, our diet is not so good and multivitamins can help us with those missing mineral and vitamins.
The only vitamins or mineral which our body does not produce or we can have in our normal life. Unless your diet contains fish in it. It Helps improve joint flexibility-lifting heavy overloads joint muscles resulting in stiffness. Moreover, it helps to contain heart diseases.
The last on the list is having a good testosterone booster, which can increase your testosterone level. It will help you increase your physical limits. As it includes
D-aspartic acid, Tribulus Terrestris, fenugreek, DHEA and ashwagandha.
Supplements are not like any magic pill, which will give you superhuman power. If you want to gain muscle and mass, have a proper diet, with proper nutrients like protein, carbs, and fats. A supplement can be just Icing on the cake. Creatine and protein supplements are likely the most effective choices for muscle gain, but other supplements may be beneficial for certain people.