There are several types of supplements for sports nutrition. Each with different qualities. That is why you must know them and know how they can benefit you.
To have a sculptural body, it is not only enough to exercise and maintain a healthy diet. Those who dedicated to keeping their figure in perfect condition add sports nutrition supplements to their diet. These enhance energy and guarantee better results.
As this study by the High-Performance Center of Chile assures, sports training must consist of correct nutrition, but also of correct hydration. Do not forget!
Having a slender, molded body, worthy of a walk on the beach requires effort and healthy eating. And, of course, help to keep it. Keep reading!
What are sports nutrition supplements?
There are multiple sports nutrition supplements. It may seem that everyone gives the same results. However, they depend on tastes, the intensity of exercise, hours of work, etc. Similarly, on certain occasions, they are accompanied by a very specific diet.
Its intake would be motivated by various factors, according to this research carried out by the University of Valparaíso (Chile). Supplements for sports nutrition help develop muscles much better because of their high fiber content. Your daily consumption increases the results of the exercise. Also, they improve the metabolism causing weight loss or increase muscle mass.
Read Also: 21 High Fiber Foods List – You Must Eat
These rudiments are made of contrasting flavors to suit the tastes of each customer. Therefore, the ideal is to ingest them after a day of strength exercises to recover the muscle from the damage done and make it grow.
However, not everyone can consume the same. These supplements are loaded with other substances that best fit every need. Therefore, you must know which ones you can consume to gain a fitness body in a practical time.
What are the best supplements?
Whey protein or whey protein
Without a doubt, exercise enthusiasts have opted for the traditional whey protein. This supplement, according to this study conducted by the Ramin University of Agriculture and Natural Resources, is beneficial for our body thanks to its bioactive components. Therefore, consumed primarily by those who are dedicated to bodybuilding.
All due to its high content of complex peptides (β-lactoglobulin, α-lactoalbumin, glyomacro-peptide, etc.). Besides, whey protein contains all essential amino acids and is rich in BCAA, leucine, and cysteine.
It is for this burden that athletes who dedicate themselves to the exhibition of bodies prefer it since it is also very effective in the medium term. However, it must be accompanied by a healthy diet and exercise since the supplement alone does not produce greater results.
How to take it
We suggest that if you are going to start your exercise and diet regimen accompanied by this supplement, take between 10 and 30 grams 30 minutes before training. Then ingest the same amount when you are finished.
Because of its high levels of leucine, anabolic stimulation is efficient as it is loaded with fewer calories. Also, its cysteine load generates an increase in glutathione production in the body.
That is, it increases the antioxidant capacity. And, in the same way, it is compatible with people who suffer from anxiety and in turn seek to lose weight, since it reduces hunger.
According to this research carried out by the Autonomous University of Barcelona, this supplement for sports nutrition collaborates in muscle building and has a high safety profile. It also increases creatine and phosphocreatine (PCR) in muscle. This keeps energy during high-intensity exercises, such as weightlifting.
It may be the most used stimulant and for good reasons. It is an actual ergogenic aid in both confrontation exercise and high-intensity activity. However, when talking about strength performance, the effects are a bit confusing but present insight.
However, we must take into account, as this research from the Center for Studies, Research and Sports Medicine (CEIMD) of Navarra (Spain) states, that the better an athlete has, the less the effects of these elements will be noticed. Similarly, the same research suggests that athletes who consume caffeine decrease fatigue rates and the perception of effort. This is beneficial during high intensity and volume workouts.
Citrulline Malate (CM)
In principle, this supplement for sports nutrition was marketed as a product against fatigue. However, it has recently become popular for its effects on increasing performance in athletes.
The welfares observed with the intake of citrulline malate are credited to the combination of L-citrulline and malate. This combination helps upsurge ATP rates during exercise, followed by higher levels of recovery after activity.
A person who consumes 8 grams can increase the number of repetitions performed during training. Besides, it would reduce pain at 24 and 48 hours after training.
A study by Mississippi State University concluded the following: a single dose of citrulline malate increased the number of repetitions of the lower body.
For those who do not have enough time to prepare shakes, tablets are the best option. If you leave work and go directly to the gym, on the way you can eat a tablet that has an important load of amino acids. In general, they obtained from protein sources such as whey and contain about 1 g per tablet.
However, we must be aware that your intake may have side effects. This determined by this research conducted by the Autonomous University of Madrid.
It should be noted that if you want to take supplements for sports nutrition you must do it under the supervision of a nutritionist or a trainer with knowledge in the food area. Remember that all supplements respond to different needs.