The fitness supplement industry is flourishing with products designed to help individuals meet specific health and fitness goals, but navigating its vast array can be daunting.
These supplements come in pill, powder or liquid forms and contain ingredients that provide specific benefits for physical performance, muscle growth and recovery.
Pre-workout supplementation
Pre-workout supplements provide you with energy to endure and extend your workout longer, and should be taken about 30-60 minutes prior to working out. They contain ingredients like caffeine, beta-alanine, amino acids and sweeteners which may also boost metabolism and suppress appetite. They’re available as powder that you mix with water before exercising; often these instructions specify exactly how much to take.
Pre-workout products with nitric oxide boosters like citrulline and arginine may help increase oxygen and nutrient delivery to muscles for maximum performance, energy boosts, focus enhancement, and focus management. These ingredients also aid energy, focus and performance improvements.
Select a reliable supplement with ingredients proven effective by scientific research and clinical trials for improving exercise performance, endurance and muscle building. Take into account your fitness goals as well as potential side effects before selecting your pre-workout. Hydrate well and listen to your body so you don’t overtrain.
Post-workout recovery
Diet is one of the key strategies for relieving muscle soreness and preparing for future workouts, with optimal nutrition being key in this regard. Aim to consume something within an hour after your training has concluded – such as carbs and proteins such as nuts or powdered protein powder. You can make this yourself by blending fruit together with milk (dairy free is fine too), milk alternative or nondairy alternative and topping off with protein powder or other nutritious ingredients like peanut butter or protein powder.
Carbs replenish glycogen stores and enhance performance, while proteins fuel your body by repairing and rebuilding muscles damaged during exercise. Choose high-quality proteins like antibiotic-free chicken, wild fish and grass-fed beef cuts from clean sources as excellent sources.
Many athletes and trainers take L-Citrulline or other branch-chain amino acid (BCAA) supplements after workouts to reduce soreness and facilitate recovery. BCAAs can be found naturally in foods like watermelons and milk; additionally, you may find them in many whey-based supplements or protein shakes.
Weight loss
Are You Serious About Reaching Fitness Goals? For those committed to reaching their fitness goals, taking supplements that support fitness can speed their progress and assist with reaching their weight and body shape goals more quickly. In addition, supplements provide necessary nutrients that keep our bodies functioning optimally – but before beginning any dietary supplements it is essential that they are tested by reputable supplement companies and are safe – two new resources from National Institutes of Health (NIH) aim to clear up confusion regarding these products.
The first is a tool that assesses scientific evidence about individual products; while the second analyzes safety of combinations. The NIH resources cover pre-workout supplements, protein powders, amino acids and vitamins and minerals – all important elements to reaching your ideal physique but no substitute for exercise and proper nutrition. Protein powders in particular tend to be popular because of the essential amino acids they contain that support muscle growth and repair.
Muscle building
Muscle building is a key fitness goal for many. While genetics play an important role, diet and supplementation can play a large part in reaching this goal. Whey protein and creatine supplements may help your muscles build up faster; others such as branched-chain amino acids (leucine, isoleucine and valine) or beta-alanine may increase carnosine formation which in turn decreases muscle fatigue during high intensity workouts.
When choosing fitness supplements, always choose those free from added sugars and fillers, and also take into consideration if any may interact with prescription drugs or cause unwanted side effects. Finally, always get enough sleep to allow your body to properly repair muscles while also regulating hormones for maximum muscle growth. Achieve your muscle-building goals through proper training regimen and nutrition plans!
