If you’re looking for an effective workout supplement to stay sharp and perform better, consider the common ones like Creatine, Branched-chain amino acids, and Fish oil. This article outlines the most common types of workout supplements athletes use and how to determine which ones are right for you.
Studies suggest that fish oil supplements can improve athletic performance and enhance recovery after training sessions. It is also known to reduce inflammation caused by intense training, shortening recovery time. To get full benefits, you should take it in sufficient amounts. Athletes should consume 5g EPA and DHA every day. Selecting the best safe, effective supplement is necessary. To ensure you get the best, visit Thorne.com.
To maximize the effects of fish oil, choose a product with a cGMP seal. Cold-water fish are generally purer than their larger counterparts. Therefore, look for products with impurities measured in parts per million or billion. Ideally, a person should start with 3,000 mg of fish oil daily, spread across two or three servings. However, athletes should take 6,000 mg daily if they have body composition goals.
Supplementing has many pros and cons to increasing muscle size and strength. Several studies have shown creatine supplements may increase muscle size and strength. Consult your physician or nutritionist before taking a creatine supplement. Also, follow dosage guidelines to avoid adverse effects.
When used as part of a good exercise program, creatine increases performance during acute exercise. In a small group of studies, creatine significantly increased athletic performance. This increased muscle force and power were observed during sprints, repeated jumping, and swimming. Among other activities, creatine supplementation improved the amount of muscle tissue that could be recovered and stored for future use. Additionally, creatine can increase fat-free mass.
Branched-chain amino acids
The benefits of branched-chain amino acids for bodybuilding are well-known. They help minimize fatigue and enhance lean muscle gains. IdealLean, a popular fat-burning workout supplement for women, contains five grams of branched-chain amino acids and other ingredients that boost metabolism and burn fat. The fat-burning supplement has zero calories but five grams of branched-chain amino acids.
A study showed that branched-chain amino acids improved muscle protein synthesis and degeneration after resistance training in an animal model. Finally, Matthews DE and Blomstrand E studied the effects of BCAA supplementation in humans. For instance, leucine has an RDA of 42 mg per kilogram of body weight per day. Therefore, a 70-kg person should consume about 1.7 grams of BCAA daily.
Using Creatine as a workout supplement is not an exclusive club reserved for pro athletes. It is used by people of all sports and fitness levels. Its primary purpose is to provide energy to muscles during intense and short-duration physical activity. Unlike phosphocreatine, creatine is produced by the kidneys and liver. Ninety-five percent of creatine is stored in skeletal muscles, which are used for muscle contraction. Other areas of the body, such as the brain, heart, and other tissues, contain small amounts of creatine.
The use of creatine as a workout supplement is acceptable for adolescents’ and children’s bodies. It provides an effective nutritional alternative to potentially harmful drugs. Adolescents’ and children’s bodies can also benefit from creatine monohydrate supplementation if adequately supervised. For this reason, athletes of all ages should only use creatine if they have a performance-enhancing diet or are undertaking severe supervised training. However, they should not exceed the recommended doses and dosages.
While many pro athletes swear by the benefits of sodium bicarbonate, the supplement has some downsides. Sodium bicarbonate can raise blood sodium levels, increasing blood pressure and other health risks. It can also cause your body to retain water, which can be helpful if you exercise in the heat but can be problematic in weight-category sports. Sodium bicarbonate may also have unwanted side effects in people with some health conditions, including acid reflux.
Sodium bicarbonate is generally safe to consume in recommended doses but can cause gastrointestinal side effects. Some people will experience these side effects. Enteric-coated capsules may be a better choice for those with sensitive stomachs.