Which supplements should you choose to give your workouts a better effect? Is the use of all types of supplements necessary? Check what supplements each trainee should use.
There are plenty of supplements of all kinds on the market. Manufacturers ensure the operation of each of their products, from vitamins, through nutrients to supplement the diet, ending with all kinds of stacks containing a complex of even several dozen ingredients. Is taking all these supplements necessary? It all depends on the goals you set - but there are several supplements that can be used universally for everyone.
It would be nice to be able to pick fresh herbs every day at dawn, extract oils from them and prepare valuable infusions in accordance with an elaborate procedure. Unfortunately, it is as it is and often we have neither the time nor the desire for activities requiring gaining new (often difficult) knowledge and devoting large amounts of time. It is worth using dietary supplements that have a chance to really enrich our diet. The source of the dietary supplement and trust in the manufacturer is extremely important.
Are supplements bad and ineffective?
No! Especially if you choose them consciously, both in terms of the origin of the supplement and whether it is present: the real need (occurrence of deficiency or its increased risk) and sense (scientific evidence confirming the effectiveness) of supplementing a specific ingredient.
What is worth supplementing with?
What you are missing, i.e. supplements supplementing the deficiency resulting from the diet - sometimes the deficiency will be caused by the place of residence, sometimes the diet used (e.g. vegan), sometimes the physiological condition in which the demand for individual components changes (e.g. pregnancy), may also cause malabsorption. Before starting supplementation, it is worth reading about the effects of shortage of individual ingredients and checking how many of them occur in our case. There are a few supplements that everyone should consider:
MAGNESIUM AND POTASSIUM
As you know, they play an extremely important role in the human body. Magnesium is responsible for the proper functioning of the nervous system, which can be overloaded due to stress or very intense workouts. In addition, it ensures that the body assimilates all the most important ingredients from the protein consumed , carbohydrates and fats. It is thanks to magnesium that your body will become perfectly nourished. Potassium, in turn, regulates the entire electrolyte economy. It is an important electrolyte that carries electrical charges. It is found in the blood, in cells and in intercellular space. Potassium regulates blood pressure, kidney function and the body's entire water management, as well as pH and osmotic pressure. In addition, potassium provides cells with a supply of nutrients, removes harmful metabolic products and ensures that the nervous system functions flawlessly.
Deficiency of this vitamin is common everywhere due to limited access to sunlight, under the influence of which skin synthesis of this vitamin occurs. It is almost impossible to cover the demand with diet, which results in deep and very common deficiencies. As a prophylactic supplementation is recommended around 2000 iu / day, especially in the period from October to April. In addition, it is worth remembering that vitamin D3 works better in the company of vitamin K2-MK7. Vitamin K2 is called a "Carrier" of calcium, which is absorbed with vitamin D3 and "brings" it to the bones and teeth, while preventing calcium from accumulating in the artery as an atherosclerotic plaque.
Source of omega-3 EPA and DHA, which are far too rare in the traditional Polish diet - even if we eat fish, we rarely have access to those really rich in omega-3
I prefer liquid fish oil - unfortunately not because of the taste, but because of the stability of the omega-3 acids it contains, which are additionally protected by dark glass bottles. Omega-3 fatty acids are sensitive to light, so if you buy encapsulated fish oil, keep it in a box in a dark place to minimize losses.
It has been proven that consuming omega-3 fatty acids helps speed up metabolism, while stimulating the thermogenesis process (the process of producing heat at the expense of accumulated fat). Regular use of this supplement will contribute to obtaining more sugars from the carbohydrates consumed and help store them in the 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. Using omega-3 in the right amounts while reducing body fat or building weight can bring a lot of benefits.
L-carnitine is a compound that alleviates the effects of body aging, including chronic fatigue and one of the most known slimming preparations. This substance increases the potential of mitochondria to burn fat. It is responsible for the transport of fatty acids - it transfers fat to mitochondria, providing energy that is used during sports. Another property of L-carnitine is taking part in the metabolism of carbohydrates and branched chain amino acids. This substance regulates the activity of hormones such as thyroid hormone or testosterone. Supplementation with this product improves the functioning of blood vessels and soothes damage to the body.
Creatine is the most effective supplement supporting the body during strength training. Creatine supplementation has been proven to increase energy, thanks to which 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 on the "menu" of every person exercising with weights.
Whey protein is the most-bought supplement in the world. This is not surprising, because powdered whey protein is the perfect complement to the diet. Protein nutrient is a wholesome source of protein, which means it contains all the essential amino acids. Depending on the deficiency of protein in the diet, it should be consumed with or without food. In addition, due to the rapid absorption into the body, it is recommended to eat a protein shake right after waking up and immediately after training. However, the use of protein supplements is not a necessity - we supply whey protein when we are not able to provide enough protein with food. Remember not to overdo the supply of this macroelement to your body. An average person exercising at the gym, requires 2 - 2,
VITAMINS AND MINERALS
Although vitamins and minerals are not a standard supplement, they are necessary for the proper functioning of the body. Physically active people have higher requirements for the supply of vitamins and minerals than people who prefer a sedentary lifestyle. Deficiency of vitamins and minerals in the body can contribute to lower performance and slowed muscle growth. They perform many functions in the body, and the main ones are: improving overall health, increasing immunity, preventing muscle spasms, accelerated regeneration of the body and many others. For example, the combination of zinc and magnesium in appropriate doses can contribute to an increase in testosterone levels in the body.
Branched chain amino acids are a free form of amino acids such as Leucine, Isoleucine and Valine. Taking BCAAs will contribute to the immediate "recovery" of muscle tissue after hard training (especially when glycogen stores are low). Amino acids are constituent elements of proteins, which means that they are used to build new protein "blocks".
They are intended for athletes and people exposed to increased physical effort in order to rebuild and maintain good condition of the skeletal system, cartilage and connective tissue. They ensure the reconstruction of cartilage tissue, its hydration and the maintenance of connective tissue elements in proper condition. The main advantages of these substances are:
-Regeneration of joints and ligaments,
-Support for rehabilitation after musculoskeletal injuries,
-Leveling joint stiffness,
-Strengthening the elements of the movement apparatus
The use of supplements is quite an important element of any athlete. But is it necessary? Of course not - but it will definitely help to achieve the set goal much faster.
When choosing a supplement for yourself, remember that it is a supplement to deficiencies in the diet and not a substitute for a varied diet! We do not use the supplement when we do not have time for a meal, but when the meal does not provide us with the right amount of micro and macro-ingredients. It is also worth (apart from the factors that I wrote above) paying attention to the form of the supplement. Everything we deliver to the body in liquid form absorbs much better.