Before jumping in to different types of workout supplements, Let’s understand, what are the uses of supplements and why do we need them? As we all have busy life styles, it is impossible to maintain a consistent 6 meals diet plan a day.
To meet the regular protein consumption, it is just not enough to only go with 6 meals a day. Supplements help us to meet our daily protein intake. And also since supplements are fast digesting protein, it helps in recovering the muscles after an intense workout.
Workout supplements contain amino acids, minerals, carbohydrates, fats and other vitamins as well which are required by the body. We would not get all these nutrients in our regular meals. Hence we need to consume supplements to get the macro and micro nutrients that are very essential for the body.
Supplements are the basic building blocks for every body builder. It is good to have an amazing workout but without the supplements and proper diet. You won’t be able to see the results. Given below are the supplements every guy who is in to workout regime must know:
Whey protein is the type of protein that is extracted from diary’s product. It is the fast digesting protein unlike casein protein which is available from the milk. It contains amino acids which are responsible for the muscle growth.
Intake of whey protein supplement improves the speed of protein synthesis, meaning the muscle fibres regenerate, that is the period when muscles are built. Whey protein reduces the risk of incomplete protein digestion and also decreases the strain on the digestive system .
Whey protein can be used either as a pre-workout supplement or post-workout supplement. Best results are seen when used as post work out supplement, since it recovers the damaged muscle tissues at faster rate.
Whey protein benefits
- Enhances the workout performance and reduces stress.
- It also reduces the cortisol levels, meaning cortisol is a hormone which destroys the muscle fibres.
- Decreases blood pressure.
When choosing a whey protein item, things to be observed : BCAA–EAA ratio, taste, direction of usage and the blending-ability. Choose the BCAA –EAA ratio as 2:1:1.
Creatine is a substance which the body produces naturally. It releases energy whenever there is a muscle contraction. For instance when you blink your eyes or while walking, any movement which contracts the muscle, it is the creatine that releases the ATP energy.
As we age the substance starts decreasing, hence it is necessary to add creatine as the source of supplement in order to release the energy quickly during workouts.
Creatine is the best pre-workout supplement. Since it enhances the physical training strength and pumps more blood to the muscles.
Benefits of Creatine
- Enhances muscular strength.
- Boosts muscle mass.
- Improves endurance.
- Reduces muscle soreness and inflammation.
- Releases instant energy.
- Enhances the workout performance during high intensity workout.
- It helps athletes, especially runners or sprinters who needs an instant muscle activation to reduce the timings and speed up their performance.
Usually after the age thirty, testosterone levels starts to decrease. Meaning your energy, mental ability, endurance and strength starts to decrease. So to replace the testosterone levels, we need to go for supplement. Creatine is the best supplement which increases the testosterone levels.
BRANCHED CHAIN AMINO ACIDS(BCAA) Supplement:
One of the most used supplement among athletes and body builders is BCAAs. Basically there are 20 amino acids in the body, 3 are referred to as BCAAs: Leucine, isoleucine and valine.
Roles of Amino Acids:
These amino acids are part of muscle protein. However, body does not produce these amino acids on its own. They should be taken through food sources and supplements. Leucine acts as a key role in muscle protein synthesis, where as isoleucine pushes glucose in the cells.
Advantges of BCAAs:
- It decreases muscle damage.
- Reduces muscle soreness.
- Enhances training endurance while performing workout.
- Stabilizes protein metabolism.
BCAAs supplement is not required if the regular intake of protein is 1-1.8 gram per kg of body weight. 4-5 grams of BCAAs can be taken before, during or after the workout.
Mass gainer also contains protein. In order to gain more weight, protein alone can not make it, just protein can recover damaged muscles and grow them. To gain size , mass gainers are incorporated with carbohydrates and fats as well to increase the total calories intake.
- Increased size in a short span.
- Boosts energy.
- Increases endurance.
- Best supplement in order to gain weight.
Multivitamins are very much necessary for our body. They provide all the nutrients and minerals that are required in our day to day life. Select proper multivitamin product. Few may get allergies to different elements in the supplement.
Benefits of Multivitamins
- Boosts energy levels
- Improves skin complexion
- Decreases mood swings
- Enhances memory