When it comes to supplementation, it can get very confusing. What supplements you take all depends on your health and fitness goals and what outcomes you are searching for. In this column I will record the supplements that you ought to be taking daily for wellness, and that ones I recommend taking when it comes to losing fat or gaining muscle. First I will begin with the fundamentals — that 3 supplements you ought to be carrying on a daily basis to good health.
1. Multivitamin
Many of us do not get enough vitamins and minerals through diet alone, hence a multivitamin is recommended. Many things affect and can interfere nutrients in the body such as aspirin, antibiotics, oral contraceptives, dieting, alcohol and obesity. You can reassure that you are receiving the vitamins and minerals that your body requires for work.
2. Probiotics
I recommend probiotics. When you begin a new workout program, particularly if you are excessively exercising,
you’re able to observe a reduction in your immunity. This is associated with the hormone ‘cortisol’– in case you are exercising
excessively, it induces cortisol to be released which reduces your resistance. That is the reason I recommend probiotics.
Probiotics have lots of health benefits like strengthening your immune system, curing infections, decreasing the
severity of colds and flu and treating inflammation. If you notice you are becoming sick a lot, it could be a signal to lower
back on the workout or get started taking probiotics.
3. Fish Oil
Fish oil was associated with many health benefits including enhancing cardiovascular health and reducing inflammation.
Research has demonstrated that fish oil together with regular aerobic exercise improves fat reduction. That is due to fish oil
enriches the creation of leptin, leptin increases your metabolic rate and reduces your appetite. It also raises
insulin sensitivity causing your body to release less insulin and less insulin in the bloodstream means more fat is missing.
Take 4-6g of fish oil daily. Studies have also demonstrated that taking fish oil stays 30 minutes prior to a workout can increase fat burn.
If you are lifting weights or looking to increase muscle mass or decrease your overall body fat, then I suggest that the following supplements:
1. Casein Protein
Casein is before going to bed. This will give your muscles a steady supply of protein for up to 7 hours so they can keep on fixing and recovering while you are sleeping. This also comes in handy if you would like to use at a fasted condition as you will realize that you don’t ‘burn out’ as fast. You’ll find my casein dessert recipe here. The casein powder I use is Optimum Nutrition 100 percent Casein (I always order the pure version when I could as it does not have any artificial sweeteners or flavors).
2. Whey Protein Isolate (WPI)
I suggest having whey protein isolate, particularly if you are doing strength training. The cause of this is that most
individuals do not get enough protein throughout their diet alone, and protein is critical to help repair your muscles and
prevent muscle loss, particularly if you are exercising. Since whey protein isolate is quickly absorbed, the very best time to
consume it is immediately following a work out, along with a serving of carbs — such as a piece of fruit. When looking for a protein powder you want to look for one that is low in fat, sugar/carbs and sodium, high in protein with over 7-10 ingredients. The protein powder I use is Optimum Nutrition Gold Standard 100 percent Whey (I always order the natural version when I could as it has no artificial sweeteners or flavours)
3. BCAA’s (branched chain amino acids)
BCAAs comprise three from the eight essential amino acids that our body needs to make musclebuilding: valine leucine and isoleucine. Both of these amino acids are metabolised from the gut as opposed to the liver and are then broken down and used to construct protein or as fuel. BCAAs are concidered to be among the very best supplements for those looking to build muscle as without sufficient amounts, muscle cells won’t grow or recover. They are fantastic for anybody who would like to maintain or build lean muscle while preventing muscle breakdown (catabolism). BCAAs could be taken in pill or powder form.
Advantages of BCAA’s include:
- Increased endurance
- Increased lean muscle growth
- Reduced muscle reduction
- Increased metabolism
- Increased stamina
- Fatigue prevention throughout workout
- Increased energy amounts
- Improved immune system function
- Improved post-exercise recovery
4. Glutamine
Glutamine is the most common amino acid found in your muscles it is used as a main source of fuel for the immune system and is found on your gut and blood. Glutamine has been demonstrated to assist in healing, decrease protein catabolism and increase protein metabolism.
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source http://revivelifesupplements.com/12-days-to-your-best-body-supplements/
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