Everyone is talking about the benefits of sports supplements in recent years. In particular, supplements that help to build muscle and lose body fat are in very high demand. However, not many people know which supplement should be used for what purpose. Taking the wrong supplement can have an adverse effect on your body. Not all supplements are supported by science. You should only take those that have scientific evidence of providing health benefits.
There are so many supplements available in the market that it often creates confusion on which one to choose. Many supplements don’t work, like some health supplement research has shown in the past. Some supplements have specific purposes and diets. Here are five health and sports supplements that will work with any diet.
It is very efficient for people doing the high-intensity activity. It has worked for 80% of the people who used it. Creatine is naturally found in meat. So, if you eat lots of meat, the need for taking creatine will be decreased. It is very useful for vegetarians or those who don’t eat much meat. Creatine can boost their energy level. ATP, the most elemental form of energy needed for muscular contraction, is replaced by Creatine after high-intensity exercise. It acts as a backup phosphate donor. It acts as a buffer by neutralizing the acidity after an intense workout. There are a few controversies regarding the use of Creatine. It is known to have side effects like muscle cramps, gastrointestinal problems, and kidney diseases. The best form of creatine supplement to use is the creatine monohydrate. This supplement is 99 percent absorbed.
2. Casein-Whey Protein Supplements
Milk protein has 80% casein and 20% whey. This produces positive nitrogen balance in bodybuilders. The casein is slow-acting, whereas whey is fast acting protein. Casein provides amino acids for more than seven hours. Whey provides it in only 90 minutes. When protein is absorbed faster, the amino acids are also oxidized faster by the liver. Casein prevents the excess breakdown of protein. The new form of Casein-Whey protein doesn’t have any lactose. This is better as many people react negatively to lactose. There is a rich content of cysteine, which acts as a liver detoxifier in the body.
3 Omega-3 Fatty Acids
You can find Omega-3 fatty acids naturally in fishes like sardines, mackerel, and herring. You need to eat these fishes at least thrice a week; else you will have a deficiency of Omega-3 fatty acids in the body. Lack of this can cause aberrations in brain neurotransmitter function. So, people suffer from aggression and depression. There are many health benefits of Omega-3. It reduces the chance fo having Alzheimer’s disease among middle-aged people by 75%. It also prevents various types of cancers like prostate cancers and breast cancers.
Antioxidant includes vitamins, minerals, and flavonoids. Antioxidants are found in vegetables and fruits. When you exercise, it produces oxidative reactions that would be toxic to the body. By consuming supplemental antioxidants, you will be able to deal with the different toxic oxidants. Common antioxidants are vitamins E, C, and B-complex like selenium, green tea extract, grapeseed extract, selenium, etc.
5. Post-workout Recovery Drinks
These are similar to protein drinks, but they also contain carbs and other nutrients. These make muscular recovery faster. Whey is the best protein found in these formulas. These drinks can be taken before and after training. When it is taken before the training, it increases the delivery of amino acid to muscles due to increased blood flow due to exercise. It is a misconception that simple carbs make you fat. If carbs are taken within 90 minutes of training, then these carbs replace the glycogen. It doesn’t affect the fat portion of the body.
These supplements are very useful for the body. It makes you healthy and strong. Besides taking these supplements, you have to remember that you must work hard. You should only participate in a well-designed training program that will work towards your goals. You should also adjust your diet so that a proper nutrient balance is achieved. You can use supplements to help you reach your goals. Before taking any supplement make sure to check if it is right for you. For example, creatine is effective if you are doing a high-intensity workout. But if you are doing aerobics or other light exercises, then creatine won’t help. By choosing the right supplement, you can transform your life and become a more healthy and strong person.