Taking fitness supplements can be a great way to enhance your workouts and your overall health. However, it can be a little confusing as to which ones to take. Here are a few things to consider before you begin.
Creatine
Creatine is one of the most commonly used sports supplements. It is a metabolite of fatty acids and amino acids that the body makes to fuel its muscles. Adding monohydrate creatine to your diet can boost your performance and help you stay motivated.
One of the most important functions of creatine is its ability to boost your endurance during workouts. It also helps you improve your strength and recovery time.
This nutrient can be found in a variety of foods, from meat and fish to poultry and dairy products. However, the largest quantity of it is stored in the muscles.
To get the most benefits from a creatine supplement, you should take it in moderation. Taking a lot of it can lead to gastrointestinal distress, as well as an increased water weight.
Whey
Whey protein is a great supplement for people who need extra energy or protein to meet their daily goals. It can also help keep your muscles strong and healthy as you age.
Protein is essential for building muscle. Increasing your intake of protein can limit fat gain during periods of excessive calorie intake. And it can reduce the desire to snack between meals.
If you’re not sure how much protein you should be consuming, the American College of Sports Medicine recommends a minimum of 0.5 grams of protein for every pound of body weight. This can be spread out throughout the day. But if you’re looking to build muscle, your goal should be to consume at least 100 to 200 grams of protein per day.
L-citrulline
L-citrulline is an amino acid that helps athletes improve their workout performance and is also common in diet pills. It also has other health benefits. Among them, it may help reduce blood pressure.
Besides, it can also improve heart health. This amino acid is also good for muscle growth. It promotes the release of growth hormones, which may boost muscle growth. The supplement is often used in bodybuilding formulas. Using it in the right dosage will also help enhance performance.
Citrulline is a non-essential amino acid, but your body can synthesize it when you need it. There are some foods that contain it, like watermelon and kidney beans. However, some supplements, such as l citrulline malate, also contain it.
Beta-alanine
Beta-Alanine is a naturally occurring non-essential amino acid that plays an important role in the production of a di-peptide called carnosine in the body. Carnosine helps prevent muscles from becoming acidic during intense exercise. This reduces muscle fatigue and improves endurance.
A recent review by the NSCA (National Strength and Conditioning Association) suggests that Beta-Alanine is indeed a good training supplement. However, not all beta-alanine supplements are created equal. In fact, there are some products out there that may have more than a hundred banned substances in them, so be sure to read the label.
Beta-Alanine is an effective supplement for improving one-rep max, and it can also increase overall workout volume. As a result, you’ll be able to lift more weight, which will translate to increased strength and endurance.
Omega 3
Omega 3 supplements are a great way to improve your workout performance. They boost blood flow to your muscles, reduce inflammation, and increase muscle recovery. These nutrients also promote healthy joints.
Research shows that omega-3 fatty acids decrease muscle loss during prolonged periods of rest and improve muscle recovery. This may reduce the risk of brittle bones and joint replacements.
The best way to take omega-3 fatty acids is to eat wild-caught fish. Alternatively, algae oils may offer a sustainable alternative to fish oil. If you have health concerns about consuming fish oil, consider krill oil.
Omega 3 fatty acids may also help increase muscle strength and endurance. Studies have shown that omega-3 fatty acids reduce perceived pain after exercise and decrease the duration of exercise-induced muscle damage.
L-glutamine
Glutamine is a conditionally essential amino acid that plays an important role in muscle development. It is found naturally in the body, but it can also be taken as a supplement.
Supplementation with L-glutamine can speed up the recovery time after a strenuous workout. It can also help prevent muscle wasting.
Aside from its benefits for the digestive system, l-glutamine can boost the immune system. This may help to fight disease and reduce the risk of infections.
L-glutamine is an amino acid that plays an important role in glucose uptake by muscles. It also aids in the repair of skeletal muscle.
Studies have shown that glutamine can improve athletic performance and reduce the pain caused by exercise-induced muscle soreness. Research also shows that it can help treat leaky gut. Leaky gut can contribute to skin problems, arthritis, and thyroid issues.