When you participate in sports or other high-intensity workouts regularly, it is critical to get the correct nutrients into your body. You’re asking a lot from your body, and you must nourish it properly to perform as you expect. Therefore, besides eating a nutritionally balanced diet, some athletes prefer to take gym supplements to maintain optimal nutrition.
The Basics
Regardless of the type of sport you are engaging in, gear yourself up with premium sport supplements as these products have the potential to support your body before, during or after workouts. However, keep in mind that they’re not a replacement for a healthy diet – rather, an addition to one. Navigating the world of fitness supplements can seem daunting. In this article, we’ve done the hard work for you. We’ve listed some of the most popular supplements that can help you hit your fitness goals and improve your overall performance.
Creatine
Creatine is a chemical found in the cells of muscles. Many athletes who participate in strength training, as well as those who engage in other severe or endurance exercises, use this sport supplement to enhance muscle growth and overall strength. Supplementation with creatine increases strength, fat-free mass, and muscle morphology with concurrent heavy resistance training more than resistance training alone.
Creatine supplements are usually available in the form of tablets or powders. The recommended dose is 20 g/day for up to 7 days and 3-5 g/day for up to 12 weeks. Creatine can sometimes cause water retention, resulting in weight gain. Other possible side effects include nausea, muscle cramping and stiffness, and increased temperature sensitivity.
Protein
Protein is essential for providing energy to your body during exercise and other activities. When you urge your body to operate at high intensities, it requires extra protein to sustain its efforts. Protein can also be found in the foods we eat, but because athletes require more protein than the normal person, many opt for supplementation. It is normal to consume these sports supplements both before and after exercise.
Protein powders such as whey protein, which can then be blended into a shake, are among the most popular forms of protein. However, flapjacks, biscuit bars, or pills are also available. Athletes require 0.55 to 0.9 g/lb body weight [1.2 to 2.0 g/kg body weight]. Otherwise, consuming excessive amounts regularly can lead to health problems.
An increased risk of osteoporosis and worsening of existing kidney problems are some of the most common. When deciding to take a protein supplement, it is critical to find a trustworthy brand, conduct research, and not exceed the suggested amount. It’s usually a good idea to consult your doctor first, especially if you’re new to protein supplements.
Beta-Alanine
Beta-alanine is a type of amino acid that aids energy production. As a gym supplement, it can assist in alleviating muscle weariness. It has no substantial influence on performance during long-duration sporting activities, so it’s better for short high-intensity workouts.
Beta-alanine is normally available in tablet, pill, or powder form. The suggested dose of beta-alanine is “1.6-6.4 g/day for up to 8 weeks. The primary side effect is paraesthesia. This is usually referred to as ‘pins and needles’ and can induce prickling, tingling, or crawling sensations. This fitness supplement may also cause itching skin.
Testosterone
Natural testosterone has several advantages, including increased strength, endurance, and aerobic capacity. If you decide to use testosterone, consult your doctor first and proceed with caution by making sure you get your sport supplements from a reliable supplier. Testosterone supplements or ‘boosters’ normally come in capsules, tablets and powders, but can be added to many other goods.
These goods may have not been authorised by the FDA or the TGA, or tested for safety. Given the study on safety, a safe dose is unclear. Side effects of testosterone supplements include acne, fluid retention and weight gain, breast enlargement, decreased testicular size, decreased sperm count, increased aggressive behaviour, high red blood count, which increases the risk of clotting, an increased risk of heart disease, sleep apnea, and other issues. There’s also a higher chance of liver and kidney problems.
Amino Acids
Amino acids are incredibly beneficial, especially for athletes. They promote muscular growth and strength, lessen the risk of muscle injury, enhance muscle recuperation, boost endurance, and so much more. It has been proved that training efficiency was improved through positive effects on muscle integrity and hematopoiesis (the process by which the body produces blood cells)” using the amino acid supplement under test.
Since amino acids are the building blocks of proteins, they are typically sold as capsules or as part of larger protein supplements. There are many different forms of amino acids, thus the dosage will vary depending on which one is taken. Make sure you read the specifics on any supplement and see your physician before taking it. As for dosage, depending on the type of amino acid taken, side effects and risks can vary.
