Beginner's Supplement Guide
Supplements will never replace proper nutrition, but they can help you hit your fitness goals faster! Supplements complement your diet and help cover nutrient gaps, ensuring that your body has what it needs for peak performance. No matter what your training goals are, the right supplements can help improve your health, performance and physique.
1. Protein
Protein is an essential macro nutrient, but not all food sources of protein are created equal, and you may not need as much as you think. Learn the basics about protein and shaping your diet with healthy protein foods.
Protein supplements act fast and enable you to comfortably and affordably meet your daily protein goals, even when you're busy at work.
At certain times, especially after a workout, protein supplements may even be more beneficial than food. Because whey protein is digested quickly and easily, it's the ideal post-workout protein source.
Types of protein supplementation.
- Whey Protein
- Casein Protein
- Soy Protein
- Egg Protein
- Plant Protein
2. Fish Oil
Fish oil's numerous benefits come from its high levels of omega-3 fatty acids, particularly EPA and DHA. Omega-3s are considered "essential fatty acids," which means they're necessary for human health, but aren't made by the body.
Omega-3 fatty acids are also present in various non-animal products, such as Brazil nuts, walnuts and flax seeds.
In Palaeolithic times, omega-3 fats were found more abundantly in numerous animals. Due to industrial farming, modern preservation methods and reduced soil quality, today's animal products typically contain fewer total omega-3 fatty acids.
Because of their rich EPA and DHA content, fish oil supplements are an ideal omega-3 source. Fish oil is an essential supplement, whether you're trying to build muscle, burn fat, or boost overall health.
Fish oil supports:
- Cognitive function
- Normal, healthy immune system function
- Heart health
- Healthy skin
- Vision
- Joint health
3. Branched Chain Amino Acids
The branched chain amino acids are leucine, isoleucine and valine. When taken during training, BCAAs can improve prolonged performance and promote recovery. BCAAs may also reduce muscle breakdown (catabolism), potentially leading to more total muscle growth.
BCAAs may:
- Increase energy
- Enhance protein synthesis
- Boost strength and power
- Improve muscle-building potential
They're also useful on non-training days to help maintain lean body mass.
4. Glutamine
Glutamine is an adaptogenic amino acid found in protein. It's the most abundant amino acid in skeletal muscle, and also plays a vital role in immune system
health and the wellbeing of the entire body.
In supplement form, glutamine can yield additional benefits to help build muscle mass.
Glutamine supports:
- Muscle growth
- Reduced muscle catabolism
- Normal, healthy immune system function
- Gut health
Glutamine is particularly beneficial after workouts because it has the ability to re-synthesize muscle glycogen and glutamine levels lost during exercise without the release of insulin.
This is great news for people who workout several time per week, especially on a low-carb diet. Longer recovery time means a longer time to reach your goals. Start supplementing with glutamine!
5. Creatine
Creatine is one of the most-well-studied supplements on the market. It has been shown to improve sprint times and boost the performance of athletes engaged in high-intensity activity, such as weightlifting and strength training.
Creatine can boost maximal strength and energy output during exercise, allowing you to lift heavier, longer. It also acts as a "cell volumizer," making muscles fuller.
Creatine is a by-product of amino acid metabolites found in the liver, kidneys, and pancreas. Approximately 95 percent of creatine is stored in skeletal muscle, and the remaining five percent in the liver, kidneys, brain and testes.
While there are multiple forms of creatine available, creatine monohydrate has been around longest and is the best-tested.
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