Workout supplements have become a part of many fitness routines. By providing additional macronutrients, amino acids and stimulants that can increase energy and support muscle growth.
Supplements commonly taken include creatine, beta-alanine and branched-chain amino acid (BCAA) products. Creatine supplements may help increase strength and power while BCAAs support muscle protein synthesis for increased endurance.
Pre-workout supplements
Pre-workout supplements come in powder form and should be mixed with water before your workout, with each tablet or capsule typically containing amino acids, beta-alanine, creatine and caffeine – each an active stimulant and should be consumed at appropriate dosage levels – taking it 30 minutes prior to starting is ideal; controversial ingredients like deer-antler velvet has been linked with edema and low blood sugar while others such as b-Hydroxy-b-methylbutyrate is banned from professional athletic competition.
Some studies indicate that supplement usage improves exercise performance; others are less clear. If you’re thinking about taking them, consult with your physician first and abide by his/her advice regarding dosage and frequency. Alternatively, whole food-based strategies may produce similar performance-boosting benefits by planning to consume a meal rich in carbohydrates and proteins approximately an hour before your workout – this will give you energy that lasts longer!
Post-workout supplements
Post-workout supplements aim to restore and rebuild tired muscles after an intense training session. Most commonly available as protein powders formulated to provide quickly absorbed building blocks for muscle growth and recovery, post-workout supplements may also contain BCAAs and creatine which are both performance enhancers.
These supplements are popular among amateur gym-goers and fitness influencers who claim that they help boost workout results and speed recovery, but aren’t game-changers; for optimal fitness results it is important to take an encompassing approach, including proper diet, restful sleep and consistent physical activity.
For help selecting a supplement that meets your goals, consult with a dietitian or sports nutrition specialist. These professionals will have extensive knowledge about available products and can guide your selection process toward one that suits your specific requirements and workout regime. They may even recommend dose recommendations that fit best.
Supplements for specific fitness goals
Fitness supplements can help you meet your health and wellness goals more easily. But it is important to remember that they cannot replace a balanced diet. There are various kinds of fitness supplements, each designed for specific purposes – these include pre-workout supplements, protein powder, creatine supplements and vitamins; vitamins are especially useful in maintaining immune function as well as preventing oxidative stress caused by exercise.
The supplement industry is constantly developing as new research emerges and technology progresses – providing us with customized formulations tailored specifically to individuals’ genetic makeup, metabolism and specific fitness goals. No matter which supplement you select, it is crucial that it comes from a high-quality brand that adheres to good manufacturing practices and third-party tests for any unwanted side effects. BCAA supplements that contain leucine can boost muscle protein synthesis and decrease central fatigue. Beta-alanine, another ingredient often included in pre-workout supplements, increases muscle carnosine levels to prevent lactate accumulation while simultaneously improving endurance.
Side effects of supplements
Keep in mind that supplements should supplement, rather than replace, your diet. A healthful, whole foods diet should come first – Nikkola advises prioritizing eating enough carbs, proteins and fats before considering supplementation options.
Pre-workout supplements often include caffeine or green tea extract to provide energy and focus before exercise and may even help reduce fatigue. Meanwhile, other popular pre-workout supplements, like creatine and L-citrulline are known to enhance performance by acting as energy stores during intensive physical activity by acting as stores of phosphate groups that release energy when necessary.
Mazzoni cautions that fitness supplement industry is unregulated by FDA, making it susceptible to mislabeling. He advises opting for products from reputable brands with published test results for accuracy and quality as they’re less likely to cause side effects like allergic reactions or interactions with prescription medications. It would also be wise to consult a physician in choosing supplements best suited to your individual needs and goals.
