Dietary supplements always have their place, but it doesn’t mean that all of them are effective. It can be pretty self-destructive to go out and buy some workout supplements on a whim.
To make it easier for you, here’s a definitive guide to the top workout supplements and what they can do for you. While each may be effective, you do not need them all to get great results. Just read on what each offers and decide which are the most important for you.
A pre-workout supplement is taken anywhere from 10 to 30 minutes before a workout. It stimulates the body and mind, giving you energy to work more intensively, with greater concentration, and for a longer duration. For those that lack motivation once they reach the gym, a pre-workout supplement is worth its weight in gold.
A multi-vitamin will supply the body with a substantial amount of vitamins and minerals. This is often used as a supplement to dietary intake. Many are guilty of vitamin deficiencies, even if irregularly. Taking in vitamins through supplement form will ensure the body never becomes deficient, regardless of dietary changes and restrictions.
Fish oil provides the body with effective amounts of omega-3 fatty acids. Particularly, EPA and DHA. This is valuable for many bodily functions, and is especially important for the natural fighting of inflammations, blood pressure regulation, and maintaining a healthy heart. Fish oil pills are tricky to buy, though, as the EPA and DHA contents will vary dramatically. It may also go unnoticed if the label claims a large dosage of fish oil, but assessing the product by EPA and DHA dosage will solve this problem. For true bodybuilding-focused results, 2-6 grams of EPA and DHA combined each day is recommended.
Protein is exactly what you would think. In supplement form, it provides an easy means for delivering a liquid source of protein to the muscles. While important at all times of day, it’s especially important during post-workout recovery, where the body is extremely anabolic. Protein supplements are invaluable for those with diets that otherwise put them at risk of a protein deficiency.
Creatine is found all throughout the body in different tissues and is a component in protein metabolism. When the muscles are full of creatine, they are able to achieve a huge pump. Creatine creates a fullness look to the muscles. Creatine supplements also help to improve energy, focus, and workout duration.
A post-workout supplement is taken immediately after a workout. It is used for the ingredients that assist with muscle recovery. Post-workout supplements are not just protein supplements, they typically contain a considerable amount of amino acids, BCAAs, L-Leucine, or carbohydrates.
BCAA stands for branched-chain amino acid. There are three types, which are isoleucine, leucine, and valine. BCAA supplements are very effective for post-workout recovery. BCAA supplements are also helpful with preventing lean muscle mass loss, eliminating the risk of an amino acid deficiency, and improving immune system strength.
Glutamine is an amino acid and holds a major responsibility in building muscle. It assists with increasing cell muscle volume, anti-catabolism, and protein metabolism. Glutamine supports optimal levels of human growth hormone release, resulting in a greater level of body fat being metabolized. Its anti-catabolic properties also lowers the risk of muscle breakdown.
Amino acid supplements are essentially the multi-vitamins of amino acids. These supplements are prominent in the post-workout recovery area. The muscles need a sufficient amount of all amino acids for optimal growth. Common amino acids in workout supplements include L-Leucine, L-Cysteine, L-Glutathione, L-Lysine, L-Methionine, L-Ornithine, L-Theanine, and L-Tyrosine.
Testosterone boosters are a type of supplement that does just as the name implies, they boost your testosterone levels. These are typically used by those with low natural testosterone product levels, which is often correlated with old age or medical conditions. A testosterone booster will guarantee maximum testosterone production, which translates to optimal strength, energy, sex drive, and more.
When it comes to protein for bodybuilding purposes, it’s always either casein or whey. Casein protein digests slowly, while whey protein digests quickly. A slower digesting protein is better in some cases, such as right before bed. A nighttime casein protein shake will supply the body with a constant source of protein as it rests and recovers.
ZMA stands for zinc monomethionine and aspartate and magnesium aspartate. It is used in sports and bodybuilding nutrition as a way to assist with muscle recovery. A major part of this is the greater level of REM sleep, which is reached as a result of ZMA supplementation. This will support a higher level of recovery efficiency, quickly bringing the body back to its strong and healthy condition.
There are many workout supplements out there. As a beginner, it is extremely important to tread carefully when shopping for supplements. Some of the more basic options, such as protein and multi-vitamins, are easy enough to purchase, but that’s not always the case. You truly want to educate yourself on what each type of workout supplement does and how to identify whether a particular product is highly efficient or if it’s missing a few ingredients, micrograms, or whatever else.
Thankfully, the Internet is absolutely full of information on all the different types of workout supplements. It’s not hard to get informed. Our website gives you a decent amount of insight on each of these main workout supplements. On top of that, when shopping for a particular product, you can easily find many customer reviews online, which will give you a better insight on what to expect from each particular product. This allows you to compare your options by brand, allowing you to get the most bang for your buck.