For those of us who exercise regularly, we are most likely looking for ways to enrich our routines. Supplements are a good place to start. But which ones will be most beneficial? Read on to find out the five best supplements for a better workout experience. However, before taking any type of supplement, you need to check with your primary physician to make sure he or she approves.
It’s been stated time and again that protein is essential for building muscle. So, there’s no need to reinvent the wheel, and go over the reasons why. But, we can all use a refresher about the different ways we can increase our protein amount to help build those muscles. Animal and plant-based proteins are the easiest ways to increase our protein intake. Foods such as beef, chicken, pork, fish, eggs, yogurt, and cheeses are great sources of protein. For those who do not eat animal products, you can get protein from plant-based foods like lentils, beans, nuts, seeds, leafy greens, and grains. And, if diet alone is not enough, you can purchase whey proteins in powder form to create health shakes, smoothies, etc. Whey protein is also found in protein bars, which are great to consume before and after workouts.
Pre-workout supplements are known for increasing energy, focus, strength, endurance, and faster recovery. The best supplements contain ingredients that have been researched, and found to be effective. They also include precisely listed clinical doses of the effective ingredients. With so many pre-workout supplements on the market, it is hard to know which ingredients comprise the best formula. While most supplements will not have all of the following nutrients, look for one that has most of these:
- Beta-Alanine – Helps to enhance muscle endurance
- Citrulline – Along with muscle endurance, it also helps to reduce sore muscles
- Betaine Anhydrous – Increases endurance, strength, and power; improves body composition; assists exercise recovery
- Alpha GPC – May help to boost power output
- Caffeine – Increases energy
Creatine, also found naturally in muscle cells, is a proven supplement to help improve muscle mass, strength, and exercise performance. It is used mainly by bodybuilders because it helps muscles produce energy during heavy lifting or high-intensity exercise routines. Naturally, Creatine is found in animal-based foods like beef, pork, chicken, and fish. However, you can also buy Creatine supplements in powder or liquid form to be included in items like health shakes.
Research estimates that over 40% of the population is deficient in Vitamin D3. This essential vitamin is vital to the body for numerous reasons like regulating moods, promoting weight loss, boosting bone strength, improving immune function, better mental health, and some research even indicates it might help fight certain cancers. Sun exposure, somewhere in the ballpark of 5-30 minutes twice weekly, is the main way our bodies take in Vitamin D3. You can also get this important vitamin from salmon, mackerel, tuna, and eggs. Because of those in certain geographical locations, or darker skin tones, a supplement might be necessary.
This is another substance our bodies seem to be lacking. Fiber is important because it betters digestion, slows sugar absorption in the bloodstream, promotes satiety, and suppresses the appetite. Most of us can increase fiber by eating a diet that includes fruits, vegetables, whole grains, nuts, seeds, beans, and legumes. However, if a supplement is necessary, you can find it in powder forms of methylcellulose, psyllium, and wheat dextrin. Methylcellulose and psyllium can also be found in caplet form.
A healthy fitness regimen includes diet, adequate exercise, and at times, supplements to meet the body’s needs and demands. Just make sure to check with a doctor first, and to follow guidelines in using the supplements in this article.
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