Daily Supplements, What should i be taking?!
It can be hard to know what you really need to take and use daily, when there is such a large choice of supplements on the market. Supplements are an important aspect of any one on a health and fitness journey. It is perfectly fine to have an amazing workout routine, but if your diet and supplement routines fail, your results will be compromised.
'First and foremost, making sure you are getting enough of the essential MACRO and MICRONUTRIENTS'
When you’re getting enough of the necessary foods there are supplements you can benefit from to increase lean muscle and accelerate fat loss, some can be found from food sources, others are not produced by the body therefore supplementation can have amazing benefits.
Below are several supplements that are fundamental for bodybuilders and weight loss journeys alike. Using them to augment your workouts will provide you with the assurance that you are maximizing your potential muscle.
Whey Protein Isolate (WPI)
Why should you take it: Whey's primary characteristic is its digestibility. Once in the body, it breaks down quickly, sending its aminos to muscle tissue. This is beneficial because there are certain times of day (first thing in the morning, before and after workouts) when the lean whole-food proteins we normally recommend (eggs, chicken breast, lean steak, fish) digest too slowly to be effective. But whey doesn't deliver only protein. It contains peptides (protein fragments) that have been suggested to help increase blood flow to muscles, which is particularly helpful before workouts, so that muscles may receive more oxygen, nutrients and hormones right when they need them.
How to take it: Take 20 grams of whey protein (mixed in water) within 30 minutes after workouts. You can always have a scoop as a snack between meals, or added into your breakfast for a protein boost!
Why should you take it: Though they come from the same place, whey and casein couldn't be more different. Casein is extremely slow to digest, which means it provides a steady stream of aminos over a span of several hours. That makes it ideal for certain time periods, like right before bed, when your body is about to go without food for seven to eight hours. In fact, one study performed by the Weider Research Group found that when subjects took casein protein before bed, they gained more muscle than those who took casein in the morning. Another study found that when subjects consumed a mix of whey and casein after workouts, they had improved muscle growth as compared to subjects who took just whey.
How to take it: Take 20g of casein right before bed. Also consider combining 10g of casein with 10g of whey in your post-workout shake.
What it is: Branch chain aminos, Three aminos (isoleucine, leucine and valine) that share a branched molecular structure.
Why should you take it: The unique structure of BCAAs gives them certain unique properties, all of which have physique benefits. BCAAs may help increase the length of your workouts - they can be burned as fuel by muscle tissue and they may help curb exercise-induced muscle fatigue. The BCAAs are also heavily involved in the creation of new muscle tissue, both as the building blocks and as the builder. Leucine also affects weight loss, in two ways. One, the more leucine in the body, the less hungry your brain perceives you to be, and two, leucine increases metabolism.
How to take it: Take 5-10 g of BCAAs with water before a workout and/or sip during your workout.Creatine
Your muscles contain creatine, as do the meats you eat for dinner. Its job is, via some chemical exchanges, to create quick energy in cells energy, making your muscles work better for longer. Taking supplemental creatine provides more potential
Why You Should Take It: There are so many reasons that it’s hard to know where to begin. First and foremost, has to be the endurance factor. Whether you’re a runner, a cardio addict, a weightlifter … essentially no matter how you perform your workouts, creatine helps you perform them longer. The fact that you will be able to work out at an increased intensity also has implications for strength gains and fat burning. Oh, and creatine has been linked with improved brain function and a reduction in LDL, or bad cholesterol, levels and homocysteine, which is a marker of inflammation.
Try: 2 to 5 grams before and after workouts.
Glutamine is a standard issue for anyone considering a supplement purchase. In fact, Glutamine is so important and plays so many roles in the body. When one is under stress [when working out, for example] glutamine is released from the muscles, and this can result in dehydration. Dehydration, as many will know from research, leads to a catabolic state. High glutamine levels in the body will allow for greater protein synthesis and increased hydration, which will result in increases of lean tissue.
In my personal situation glutamine has been quite helpful in boosting the immune system. Glutamine stimulates the pituitary gland in the brain; thereby increase available levels of Growth Hormone. A neurotransmitter known as Gamma Amino Butyric Acid [GABA] is also boosted, and this helps in recovery and relaxation.
When on a fat-loss program, a thermogenic can help increase fat loss.
Thermogenic supplements are those that may help slightly increase the metabolism for a few hours after you take them, thus resulting in the body burning more calories even when at rest. Fat-burning supplements aren't necessarily all thermogenic, as some supplements with this label affect fat metabolism by limiting the amount of fat that gets absorbed rather than causing it to be burned more quickly.
Thermogenic supplements are one of the most common types of weight-loss supplements. The banned dietary supplement ephedra was a thermogenic supplement; others include ma huang and bitter orange extract. Supplements that are sometimes used as fat burners include chromium, carnitine, caffeine, conjugated linoleic acid, green tea, kelp, forskolin, fucoxanthin and capsaicin.
Caffeine and green tea are the thermogenic fat-burning supplements with the most supporting evidence.
A supplement program is an integral part of a bodybuilder's arsenal. An effective supplementation program will be tailored around pre-existing medical conditions as well as bodybuilder's goals for body-composition modification.
The selection of effective supplements manufactured by reputable companies will ensure that products chosen will meet label claim, and will assist us as women to achieve our respective goals. Remember to seek advice from a credible coach, personal trainer or nutritionist to help you get you to where you want to be both safely and smartly! local supplement stores such as Mass Nutrition are also a wealth of knowledge.
When paired with a fitness routine, supplementation can provide considerable results and elicit dramatic changes in body composition and appearance.