Vitamins and supplements have long been touted by fitness experts and bloggers as tools to achieve your health goals, but are they truly necessary or safe?
Americans are avid consumers of vitamins and supplements products with over 90.000 options available to them; however, many products lack strict regulatory oversight.
Pre-workout supplements
Pre-workout supplements are taken 30 to 45 minutes prior to working out in pill form or powder form and are taken either sublingually, or as capsules or powders, in pill or powder form. Pre-workout supplements can increase energy, accelerate muscle growth and make exercise feel less daunting; many contain caffeine which research indicates reduces fatigue; however too much caffeine consumption can lead to anxiety, changes in heart rate and disruptions to sleep; registered dietitian Kate Patton MEd RD CSCS advises choosing supplements without artificial flavors and food coloring while restricting caffeine intake up to the amount found in one cup of coffee per day for best results.
Other ingredients found in pre-workout supplements include amino acids, beta-alanine and creatine to increase strength and power, electrolytes to provide proper hydration during exercise as well as L-theanine, an ingredient found in tea that research shows can enhance focus and alertness as well as acetyl l-carnitine which helps convert fat to energy for fueling workouts faster and amino acids for recovery faster after your workout session.
Post-workout supplements
Building muscle and maintaining a healthy body takes hard work and dedication. A consistent workout routine, balanced diet and adequate supplementation are key elements to reaching fitness. While pre and post workout supplements might seem like just another fitness trend, they do help your training regime by offering extra support and providing necessary nutrients.
Post-workout supplements are designed to aid muscle recovery and growth by replenishing lost nutrients during exercise. They often come in the form of protein powder that can be mixed into liquid, such as water. Ingredients typically found in these products include BCAAs, glutamine, whey protein, and creatine.
Some post-workout supplements can also help ease any soreness that might arise after an intense training session, caused by lactic acid accumulation and delayed onset muscle soreness (DOMS). There are various supplements available to reduce this soreness; Performix ioWhey contains ingredients optimized to function more effectively than traditional whey proteins.
Recovery supplements
Supplementing your diet can be an excellent way to prepare for exercise, whether you are new to fitness or an experienced athlete. Before purchasing supplements, set goals and research ingredients according to desired outcomes. Always be wary of claims; opt for products which have been third-party tested to ensure quality and safety.
Supplements may help assist muscle recovery after exercising. One such supplement is beta-alanine, which improves muscular endurance and decreases exercise fatigue. Another choice are branched chain amino acid (BCAA) supplements which prevent fatigue by driving sugars directly into muscles for energy.
Exercisers frequently experience sore muscles after engaging in strength training. Some supplements may ease muscle soreness by aiding the body’s elimination of lactic acid more rapidly and speeding recovery; others, such as ginseng, reduce inflammation and boost performance during workouts; but the most effective way to lessen soreness is maintaining healthy eating habits and getting sufficient rest.
Energy supplements
If you need an extra push before beginning your workout, look for natural energy-boosting ingredients that don’t contain synthetic additives commonly found in pre-workout supplements. Examples may include coffee, green tea and beet juice with their naturally occurring nitrates which can improve endurance and oxygen delivery to muscles; bananas as a rich source of potassium; or chia seeds, with their omega-3 fatty acids and fiber for sustained energy delivery.
Protein is a popular dietary supplement among athletes, as it helps with muscle repair, appetite regulation and fat burning. Protein powder can easily be mixed into smoothies for quick nutrition. Ashwagandha, Rhodiola and Ginseng have also been associated with improved energy. Although unregulated by the FDA, high quality products that undergo third-party testing for quality and purity should always be chosen before trying new supplements. For further advice please speak with your healthcare provider or registered dietitian nutritionist prior to trying any new ones.
