There are so many different types of supplements on the market, it can be hard to tell the difference Which are worth buying and what you should pass.This is especially true for fitness supplements, which are marketed to convince you that you need pre-workout supplements to protein powder If you want to get better. Don’t panic: You don’t have to take everything you see at the supplement store.
Although many Supplements are a waste of money, some live up to their promises, and there are even scientific studies to back them up. I’ve taken the guesswork out of it and eliminated supplements that are worthy and expert-approved. Read on to learn which supplements you should invest in.
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What to look for when buying supplements
When shopping for supplements, you may notice that many of them may have labels like fat burners, branched-chain amino acids, or other complex names. Many of these hashtags are marketing tactics designed to appeal to you, and they’re often too good to be true. Registered dietitian and certified fitness specialist DJ Mazzoni says there are two important things to consider when shopping for supplements.
The first part looked at the tests a supplement company had done on its products. “Ideally, supplement companies would publish test results that prove their products are safe and accurately labeled.” That’s key, he says, because fitness supplements are more likely to be contaminated with illegal substances than other products. Not to mention, the Food and Drug Administration has no authority to review the safety or effectiveness of dietary supplement products.
As an alternative, it is important to look for third-party testing programs to test for substances banned in sports. Mazzoni recommends looking for NSF certification on labels to ensure product safety and efficacy. The second thing to consider is that the dosage is based on published medical research. “For example, creatine has been shown to be effective, but most medical studies involve doses of around 5 grams per day, with a higher loading dose one to two weeks ago,” he explained. Contains 1 gram of creatine, which is unlikely to provide any benefit even if the brand provides test results.
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Supplements worth your money
Now that you know how to tell if a brand is reputable, you might be wondering which supplements are worth investing in. It all depends on your own fitness goals and needs. Remember to consult your doctor before taking any supplements.
whey protein
Protein is a macronutrient that everyone needs, whether they have fitness goals or not. According to Mazzoni, at least 20 grams of protein post-workout is effective for muscle recovery and muscle building. While protein powder is helpful for supplementation, he recommends eating it as a whole food. However, if you go the protein powder route, he recommends aiming for whey protein sources that come from pastured animals. If you can’t stand whey, there are plant-based alternatives. When picking a plant-based protein powder, you should confirm that it is free of added sugars, fillers, preservatives, and is high in protein and amino acids. Also keep in mind that plant protein powders contain higher levels of heavy metals such as lead.
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Creatine monohydrate
Creatine is one of the few powdered supplements that has been thoroughly researched and proven effective. It is known to help improve strength, power, and muscle mass in health and athletic performance. Extensive research has found that it is safe to consume, and the International Society of Sports Nutrition has confirmed that even at higher doses, there are no negative long-term effects. Mazzoni recommends taking creatine daily, but people should consult their doctor about long-term daily use beyond six months.
A daily dose of 3 to 5 grams is generally recommended, and it’s important to make sure the name of the supplement includes the word monohydrate, as there are other forms of creatine that have not been well researched.
You may also notice weight gain when taking creatine monohydrate, but this is due to water retention in the muscles. Supplementing creatine with adequate fluids can help reduce other possible side effects, such as digestive problems, muscle cramps, stiffness, and heat intolerance.
caffeine
Caffeine is present in coffee, some beverages, and some supplements. In addition to giving you an energy boost, caffeine can also help improve your workout performance. If you are a healthy person, 400 mg is the maximum daily intake you can safely consume. “A typical caffeine dose is about 200 milligrams pre-workout,” Mazzoni explained, adding that caffeine can also be found in dietary supplements, but he prefers to stick with black coffee because there is no risk of overdose, and It also provides other health benefits.
You may have noticed caffeine mentioned on the label of pre-workout supplements, but some people may not want added ingredients, such as artificial sugar.If you want to get the benefits of caffeine, you Better to have a cup of coffee 45 minutes to an hour before your workout. An 8-ounce cup of coffee contains about 80 to 100 mg of caffeine.
L-citrulline
Citrulline is a non-essential amino acid produced by the body, obtained from the diet, and also found in two supplement forms: L-citrulline or citrulline malate. The difference between the two is that the former is pure citrulline, while the latter is derived from citrulline and mixed with malic acid to help provide energy. Although some evidence supports L-citrulline’s health benefits, not enough research has been done on citrulline malate to determine whether it has the same benefits. Foods that naturally produce citrulline include watermelon, cucumbers, beans, meat, and nuts. L-citrulline is gaining popularity among athletes because it has been found to boost blood flow and protein synthesis, which stimulate signals in the body involved in muscle building.
This supplement can help you recover while also helping you train at the highest intensity possible. L-citrulline also provides other health benefits not related to exercise. “L-citrulline can lower blood pressure in hypertensive patients because it is a precursor to nitric oxide,” explains Mazzoni. You need more nitric oxide because the molecule is known to improve blood flow by widening blood vessels, which in turn boosts circulation. If you decide to take L-citrulline, he recommends taking up to 10 grams before your workout.
beta-alanine
Beta-alanine, a non-essential amino acid produced by our bodies, also helps in the production of carnosine. Carnosine can help muscles work harder and longer before they get tired. It does this by reducing the lactic acid that builds up in your muscles during exercise, which helps improve your endurance and athletic performance.
Research shows that there is evidence to support the positive effects of beta-alanine on muscle. In one example, a rower took beta-alanine for 7 weeks. Compared to those who didn’t participate, their speed improved, rowing 4.3 seconds faster. It’s even been found to help with muscular endurance in older adults, which is beneficial for preventing falls and maintaining healthy living.
Beta-alanine occurs naturally in poultry, meat and fish. But if you choose to take it as a supplement, it is recommended that you take 4 to 6 grams of beta-alanine for best results.
bottom line
While these supplements are relatively safe, keep in mind that side effects can still occur. Mazzoni warns that people with high blood pressure should avoid caffeinated supplements because they raise blood pressure and increase heart rate. Also, if you are pregnant or breastfeeding, it is important to consult your doctor before taking any supplements, and supplements with added sugar are best avoided if you have diabetes. Supplements can also interact with certain medications.
“Bodybuilding supplements can be effective in enhancing exercise performance, but I recommend working with a physician who can help select a fitness supplement that meets a patient’s unique needs and help them evaluate effective doses,” says Mazzoni. With any supplement you choose to add to your diet Again, keep in mind that it’s not meant to replace an entire food group or the nutrients you need. Instead, it is designed to support a healthy, balanced diet, which will enhance its efficacy.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor or other qualified health provider for any questions you may have about your health condition or health goals.