Which supplements should be chosen for training to give a better effect? Is the use of all types of supplements necessary? Check what supplements should be used by every practitioner.
There are plenty of supplements of all kinds on the market. Nutrient manufacturers ensure the performance of each of their products, from vitamins, nutrients to supplementing the diet, ending with all kinds of stacks containing a complex of even dozens of ingredients. Is it necessary to take all these supplements? It all depends on the goals you have set – there are a few supplements, the use of which will be universal for everyone. Remember, however, one! Without proper diet and training, the purchase and use of tons of supplements may be a waste of money.
Creatine – the most effective supplement
Creatine is the most effective supplement supporting the body during strength training. It has been proven that supplementation with creatine contributes to increasing energy, so that workouts are performed with greater intensity. In addition, creatine increases the volume of muscle cells and improves protein synthesis in the body. Creatine is found in food, but only in trace amounts. Therefore, the creatine supplement should be in the „menu” of each person exercising with strength. To learn more about creatine, I recommend reading the topic of Creatine – answers to frequently asked questions.
Whey protein – the perfect complement to the diet in protein
Whey protein is the most-bought supplement in the world. This is not surprising, because powdered whey protein is the perfect complement to your diet. Protein supplement is a wholesome source of protein, which means that it contains all the essential amino acids. Depending on the shortage of protein in the diet, it should be consumed with meals or between meals. In addition, due to the rapid absorption into the body, it is recommended to eat protein shake just after waking up and immediately after training. However, the use of protein supplements is not a necessity – provided that there is an adequate amount of protein in your daily meal plan. Remember not to overdo it with the supply of this macronutrient to the body. The average person exercising at the gym requires 2 – 2.5 grams of protein per kilogram of body weight.To learn more about protein supplements, read the article What is whey protein.
Vitamins and minerals – often overlooked among beginners
It is true that vitamins and minerals are not a standard supplement, but are necessary for the proper functioning of the body. People who are physically active have higher requirements for the supply of vitamins and minerals than those who prefer a sedentary lifestyle. A deficiency of vitamins and minerals in the body may contribute to reduced efficiency and slowed muscle growth. They fulfill many functions in the body, and the main ones are improving general health, increasing immunity, preventing muscle cramps, accelerated regeneration of the body and many others. For example, the combination of zinc and magnesium in appropriate doses may contribute to an increase in testosterone levels in the body.
Omega-3 fatty acids.
It has been proven that the consumption of omega-3 acids helps to speed up the metabolism, while stimulating the process of thermo genesis (the process of heat production at the expense of accumulated fat). Regular use of this supplement will contribute to obtaining more sugars from consumed carbohydrates and will help to store them in cells in the form of glycogen. Omega-3 fatty acids can also support blood circulation, enabling the transport of nutrients such as protein and carbohydrates. The use of omega-3 in appropriate amounts when reducing body fat or building up mass can bring a lot of benefits.
BCAA – branched chain amino acids
Branched amino acids are the free form of amino acids such as Leucine, Isoleucine and Walin. Taking BCAA will contribute to an immediate „recovery” of muscle tissue after a hard workout (especially when glycogen resources are low). Amino acids are components of proteins, which means that they are used to build new „blocks” of proteins. To learn more about BCAA branched amino acids, I recommend that you read the topic on Amino Acids
The use of supplements is a fairly important element of every bodybuilder. But is it necessary? Of course not – but it will certainly contribute to a much faster achievement of the set goal.