There are numerous pills, powders and drinks on the market which promise to make you stronger, faster or leaner – these are commonly known as fitness supplements.
One example is beta-alanine, an amino acid which helps buffer lactic acid build-up and decrease fatigue during high intensity exercise. Another antioxidant known as curcumin can encourage healthy inflammation responses.
Omega-3 fatty acids
Omega-3 fatty acids are unsaturated fats found in foods like fish, nuts, seeds and green leafy vegetables. Omega-3s have been linked to brain health benefits as well as cardiovascular disease prevention and cholesterol reduction.
Omega (o) denotes the position of the first double bond in a carbon chain. Three main omega-3 fatty acids include: a-linolenic acid, docosahexaenoic acid and eicosapentaenoic acid.
Fish oil supplements can be beneficial, but be wary not to exceed the recommended daily dosage, says Mussatto. Too much may increase triglyceride levels which could increase coronary artery disease risk as well as arrhythmia symptoms.
Omega-3s provide more benefits than just protecting the heart, as one study demonstrated. Omega-3 fatty acids also reduce inflammation and the formation of blood clots while helping with joint pain relief from those suffering with rheumatoid arthritis according to Whittaker; their increased blood flow benefits their joints significantly.
Multivitamin and mineral supplements
Multivitamins provide essential vitamins and minerals necessary for good health; however, they should not serve as a replacement to eating nutritious food such as fruits, vegetables, whole grains, beans and nuts.
Assuming you take a general “broad spectrum” supplement may pose no major health risk, however taking high dose supplements could pose greater ramifications. People should only take vitamins and minerals when recommended by their healthcare provider. Naturopathic doctors, registered dietitians and integrative medicine doctors can evaluate your micronutrient needs and suggest the ideal supplements.
Buy multivitamins bearing the USP verified label to ensure they meet strength, quality and purity standards established by the U.S. Pharmacopeia testing organization. Avoid products containing herbal ingredients or unusual additives; mega doses (many times the RDA amount) of vitamins can cause toxic levels to build up in your body over time and impair absorption of other essential nutrients and medications.
Pre-workout supplements
Pre-workout supplements are multi-ingredient dietary formulas designed to increase energy and provide nutrients necessary for improving exercise performance over time. They typically come as powdered substances that can be mixed into water before training sessions for easy ingestion.
Energy bars can provide an instantaneous burst of energy that helps overcome fatigue and motivates people to continue their workouts. Furthermore, energy drinks help combat post-workout muscle soreness by stimulating protein synthesis for muscle recovery purposes.
These supplements often include caffeine and beta-alanine as their most popular ingredients, with caffeine stimulating the central nervous system for temporary energy boost and beta-alanine improving strength and endurance so athletes can complete higher intensity exercises for longer. It is best to choose an Informed Sport Certified supplement to ensure it is free from banned substances; taking these pills close to bedtime may interfere with sleep patterns and cause restlessness.
Weight loss supplements
Weight loss supplements can assist in reaching your fitness goals, but they won’t “magically burn fat or flatten your abs.” To achieve lasting weight loss requires a healthy diet and consistent training – supplements may only serve to augment this process by helping reduce hunger or increasing energy output from your body.
These strategies include protein powders, which may help you consume fewer calories because your body requires more energy to process them, as well as supplements such as whey protein which are fast-acting and may keep hunger away between meals.
Other supplements can also help support muscle growth while helping you lose weight, including creatine which assists with building mass and strength while simultaneously increasing reps and work capacity at the gym. Another choice is XWERKS Ignite which contains nootropic ingredients such as Rhodiola Rosea and Dimethylaminoethanol (DMAE) to enhance mental performance during workouts while staying laser focused during your sessions; plus beta-alanine and citrulline malate to boost strength and endurance.
