Fitness supplements are products designed to augment workouts, assist with reaching particular fitness goals or fill nutritional gaps that cannot be fulfilled solely through diet alone. They come in the form of pills, powders or liquids.
Most nutritional supplement companies contain ingredients like beta-alanine, which helps reduce muscle fatigue and soreness, and creatine, which may improve strength. They may also contain caffeine or other stimulants for energy boost.
Pre-workout supplements
Supplements can enhance your workout by giving you energy and focus to push yourself harder, seeing greater results over time. Pre-workout supplements are one such popular solution taken shortly before exercise begins.
These supplements come in either powder form to mix with water or capsule form for consumption with a glass of water, and typically include an assortment of ingredients designed to boost performance. Caffeine is often included, as studies show it blocks adenosine receptors in your brain to reduce fatigue and improve alertness; Creatine also helps increase endurance and power during resistance training sessions as well as supporting muscle growth over time.
As these products aren’t regulated by the FDA, it’s crucial to find a brand that has been third-party tested for purity and banned substance content as some brands have been found containing metals, potency stimulants or other ingredients not listed on the label. Furthermore, taking more than the recommended serving size may cause adverse side effects like jitters or anxiety.
Post-workout supplements
With fitness gurus and websites promoting pre- and post-workout supplements as key elements in fat loss, muscle growth, and improved performance, pre- and post-workout supplements may seem like a must in any workout regime. But are they really effective, working alongside or against healthy diet and regular physical activity routines?
Pre-workout supplements usually contain stimulants like caffeine to stimulate adrenal glands to release catecholamine hormones into your bloodstream and boost brain and muscle energy levels, giving you the energy boost you need for training sessions. They may also contain creatine which raises levels of organic compound Adenosine Triphosphate (ATP).
Post-workout supplements aim to replenish energy stores and aid recovery from exercise sessions, according to Healthline. They typically include protein for muscle repair and growth as well as other ingredients like spirulina for digestive health or bromelain for soreness reduction.
Vitamins
As well as eating healthful, whole foods and drinking plenty of water, it’s also vitally important to consume sufficient vitamin C – proven to aid recovery after intensive workouts by reducing inflammation.
Folic acid, calcium, and magnesium are other vitamins essential to fitness; these three nutrients help improve athletic performance by decreasing risk of injuries or cramps to muscles. Coenzyme Q10 also works well at improving energy production within cells to combat feelings of fatigue and lower fatigue levels overall.
Finally, branched-chain amino acids like valine, leucine and isoleucine are popular components of pre-workout supplements due to their ability to both promote protein synthesis and prevent its degradation during exercise. Other amino acids, like beta-alanine can increase muscle carnosine levels which helps buffer lactic acid buildup during high intensity workouts. It’s wise to consult your physician prior to beginning any supplement regimen, as certain vitamins can interact with medications and cause adverse reactions in some individuals.
Other supplements
While eating whole foods and lean protein are key components of fitness goals, sometimes supplements may enhance results of your exercise regimen. For instance, fat-burning supplements with caffeine or green tea extract may increase energy expenditure while increasing satiety levels; protein powders with an amino acid profile can aid muscle building while improving workout recovery.
Curcumin and quercetin also play an integral part in physical fitness. Curcumin can provide protection from oxidative stress brought about by vigorous exercise, while quercetin helps promote a healthy inflammatory response as well as maintaining normal blood pressure levels.
When purchasing supplements, be sure to purchase those that meet Good Manufacturing Process standards and include third-party testing. In addition, consult a healthcare professional prior to taking any dietary supplements.
