Which Supplements Are Recommended to Use When Working Out?
Here is an outline of the 5 most important supplements you can take when working out.
Leading an active lifestyle is one of the preconditions of high-quality life, but what is also important is following a healthy, balanced diet that provides all the nutrients the body needs. For all those who are serious about devoting their time to fitness, it's clear that training is very important but it's the proper nutrition that is the key and that can sometimes be hard to achieve.
We humans are known for taking shortcuts whenever possible but when it comes to good, old hard work, there’s no replacement. So, if there’s any nutritional gap left in your efforts to eat well when working out, the key is in supplementation. It can be a great help in achieving maximal results in both muscle strength and size so here’s an outline of the five most important supplements you can take.
When it comes to laying foundations for muscle gain, quality protein supplementation is unrivalled. The best option that is used post-workout and with meals for protein balance is whey protein which is high in biological value and easy to consume.
Protein obtained from food can give more sustained protein levels, whey goes directly into the muscles where it exerts its anabolic effects. It’s best used twice a day, post-workout and in the morning before breakfast as it helps restore the drop in nitrogen levels due to the longer fasting period over night.
Creatine monohydrate is the form that works best in the long run providing support for lean mass growth and strength gain. Its benefits are twofold: it increases muscle energy allowing you to train harder and it hydrates muscle tissue which allows them to strengthen and bulk up over time.
Creatine is produced by the body but the amount is only sufficient for the ongoing cellular function. Supplementation is necessary for massive muscle growth and better final results.
A great quality mineral/vitamin supplement is crucial for the support of cellular conditions necessary for muscle growth. As much as antioxidants are important for the immune function, it's the synergy of all key minerals and vitamins consumed in a specific ration that provide the essential support for good health and high performance.
Magnesium is involved in over 300 chemical reactions in the body and if you’re deficient in any way, you’ll lack energy, bone strength, blood sugar and nervous system control. Magnesium supplements can greatly help with muscle contraction and recovery and are beneficial for stabilizing blood pressure.
With so many different products on the market, getting the best magnesium supplement in Australia can be challenging but you should look for a product that gives a form of Mg that can be effectively absorbed as minerals need to be bound to a carrier molecule in order to be transported throughout the body and absorbed. Magnesium citrate and glycinate are two forms that allow excellent absorption and are very helpful in relieving aching muscles, lower back pain, migraines, period pain and can improve the post-exercise recovery time.
The use of BCAAs has proved to be crucial in the improvement of muscle density and shortening of the recovery period. The essential amino acids of BCAA—valine, isoleucine and leucine have to be consumed through the food and being the only three that are metabolized directly by the muscle tissue, they are crucial for the muscle recovery. They also build new protein after intense training so they should be one of the primary supplements.
L-glutamine is considered to be a conditionally essential amino acid and it contains up to 60 percent of free-form amino acids. These circulate in the muscle tissue and are crucial for muscle recovery. Other tissues will use it by sucking it out of the muscle stores, so supplementation is necessary.
The great health benefits of fish oil have been known for a long time but with various contaminants, the quantity and purity of essential fatty acids obtained from fish such as salmon and mackerel are questionable nowadays. Omega-3 supplements are an excellent replacement providing a perfect ratio of these fatty acids in pure concentrations.
The role of the Omega-3 fatty acids is to aid blood circulation by allowing nutrients such as carbohydrates and protein to reach muscle and exert their effects. They also help in fat loss through maximizing metabolic rate, joint lubrication and maintaining good cardiovascular health.
Being a key ingredient in a balanced diet, supplementation has become a necessity today rather than an option. Since muscle growth demands precise nutritional status, however, well we manage to eat, it's simply not enough. However, with correct supplementation, the process of losing fat, building muscle and improving performance has become easier than before with lasting results.