With all the different types of supplements on the market, it can be difficult to distinguish Worth buying And you need to pass it. This is especially true for fitness supplements. Fitness supplements are sold to convince you that you need to take everything. Pre-workout supplement To Protein powder If you are trying to get a better shape. Don’t panic. You don’t have to bring everything you see in the supplement store.
A lot of people Supplements are a waste of money, Some people keep their promises and even have scientific research to support them. I got rid of guesswork and got rid of valuable and expertly approved supplements. Read on to learn which supplements you should invest.
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What to look for when buying supplements
When buying supplements, you may find that many of them have labels such as fat burners, BCAAs or other complex names. Many of these labels are marketing tactics aimed at engaging you, and they are usually too good to be true. DJ Mazzoni, a registered dietitian and certified strength and conditioning specialist, states that there are two important things to consider when buying a supplement.
The first part looks at the tests that the supplement company has done on the product. “Ideally, supplement companies publish test results that prove that their products are safe and accurately labeled.” Fitness supplements are more contaminated with illegal substances than other products. He says this is important because he often does. Needless to say, the Food and Drug Administration does not have the authority to review dietary supplements for safety or efficacy.
Alternatively, it is important to look for a third-party testing program that tests for substances that are banned in sports. Mazzoni suggests looking for NSF certification on the label to ensure the safety and effectiveness of the product. The second thing to consider is that the dose is based on published medical research. “For example, creatine has proven to be effective, but most medical studies have a daily dose of about 5 grams 1-2 weeks ago, which includes a higher load. “. This means that if your product contains 1 gram of creatine, even if the brand provides test results, there is little chance of benefit.
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Supplements worth your money
Now that you know how to find out if your brand has a good reputation, you’re probably wondering which supplements are worth investing in. This all comes down to your own fitness goals and needs. Always consult your doctor before taking any supplements.
Milk protein
Protein is a major nutrient needed by everyone, with or without fitness goals. According to Mazzoni, protein weighs at least 20 grams after training and is effective in muscle recovery and muscle building. Protein powder can contribute to supplements, but he recommends eating it whole. But if you follow the protein powder route, he suggests aiming for a whey protein source protein powder that comes from grazing animals. If you can’t get whey into your stomach, you have a plant-based option. When choosing a plant-based protein powder, you need to make sure that it is rich in protein and amino acids, with no added sugars, fillers or preservatives. Also note that plant-based protein powders contain high levels of heavy metals such as lead.
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Creatine monohydrate
Creatine is one of the few powder supplements that has been thoroughly researched and proven to work. It is known to help improve the intensity, power and muscle mass of health and exercise performance. Extensive research has shown that it is safe to consume, and the International Society of Sports and Nutrition has confirmed that high doses have no long-term adverse effects. Mazzoni recommends taking creatine daily, but you should consult your doctor for long-term daily use of 6 months or longer.
It is usually recommended to take 3-5 grams daily. It is important to make sure that the name of the supplement contains the word monohydrate, as there are other forms of creatine that have not been well studied.
You may notice weight gain while taking creatine monohydrate, which is due to muscle fluid retention. Proper hydration while taking creatine supplements helps minimize other possible side effects such as digestive problems, muscle cramps, stiffness, and heat intolerance.
caffeine
Caffeine is found in coffee, some beverages and some supplements. In addition to giving you an energy boost, caffeine also helps improve your training performance. If you are a healthy individual, 400 milligrams is the maximum daily limit you can safely have. “The typical dose of caffeine is about 200 milligrams in pre-workout,” Mazzoni explained, adding that caffeine is also found in dietary supplements, but without the risk of overdose. I like to stick to black coffee because it has other health benefits.
You may have noticed that caffeine is listed on the label of preworkout supplements, but some people don’t want additional ingredients such as artificial sugar.If you are going to benefit from caffeine, you You should sip a cup of coffee 45 minutes to 1 hour before your workout. 8 ounces of coffee contain about 80-100 mg of caffeine.
L-citrulline
Citrulline is a non-essential amino acid produced by the body and is obtained from the diet. It can also be found in the form of two supplements, L-citrulline or citrulline malate. The difference between the two is that the former is purely citrulline, while the latter originates from citrulline and is blended with malic acid, which helps supply energy. There is evidence to support that L-citrulline has health benefits, but not enough research has been done to determine if citrulline malate has the same benefits. Foods that naturally produce citrulline include watermelon, cucumber, legumes, meat, and nuts. L-citrulline is gaining popularity among athletes because it has been shown to stimulate blood flow and protein synthesis and stimulate signals in the body involved in muscle building.
Supplements can help recovery while helping you train as hard as you want. L-citrulline also offers other health benefits that are not related to exercise. “L-citrulline is a nitric oxide precursor, which lowers blood pressure in hypertensive patients,” explains Mazzoni. More nitric oxide is needed because this molecule is known to dilate blood vessels, improve blood flow, and allow more blood circulation. If he decides to take L-citrulline, he recommends taking up to 10 grams as a pre-workout.
Beta alanine
Beta-alanine is a non-essential amino acid produced by our body and also helps in the production of carnosine. Carnosine helps muscles work harder and longer before they get tired. This does this by reducing the amount of lactic acid that accumulates in your muscles during exercise, helping to improve endurance and athletic performance.
Studies have shown evidence to support the positive effects of beta-alanine on your muscles. In one example, the rower was given a series of 7 weeks of beta-alanine. Compared to those who did not take it, it was faster and rowed 4.3 seconds faster. It has been found to help older people with muscle endurance, prevent falls, and help maintain a healthy life.
Beta-alanine is naturally found in poultry, meat and fish. However, if you choose to take it as a supplement, it is recommended that you take 4-6 grams of beta-alanine for maximum results.
Conclusion
Keep in mind that while these supplements are relatively safe, they can still cause side effects. Mazzoni warns that people with high blood pressure should avoid caffeinated supplements as they can raise blood pressure and increase heart rate. In addition, if you are pregnant or breastfeeding, it is important to consult your doctor before taking any supplements. If you have diabetes, it’s best to avoid supplements with sugar. Supplements may also interact with certain medications.
“While fitness supplements are effective in improving training performance, work with doctors who can help you choose a fitness supplement that meets your specific needs and help you assess effective dosages,” said Mazzoni. As with any supplement you choose to add to your diet, keep in mind that it is not intended to replace the entire food group or the required nutrients. Instead, it aims to support a healthy and balanced diet that improves its effectiveness.
The information contained in this article is for educational and informative purposes only and is not intended for health or medical advice. Always consult your doctor or other qualified healthcare provider if you have any questions about your medical condition or health goals.
