A Simple Guide to Supplements and Sports Nutrition - Part 2
We will be tackling more sports supplements in the second part of our discussion. Below are a few more essentials you must keep in mind.
The Best Supplement for Muscle Gain and Strength
3. Whey Protein: Building Lean Muscles
Those who say they want to get "ripped" or "tight" actually mean they want to lose weight. Although reducing body fat is an important goal, increasing one's muscular mass is just as, if not more, important.
Lean muscle can help your metabolism by burning more calories at rest than fat does. The best technique to gain muscular mass is by consistent, focused training using body weight and barbell-style movements.
Protein is required to repair the microscopic damage that exercises cause to muscle fibres, so getting enough of it is essential for seeing rapid, visible results.
According to recent studies, the recommended daily allowance of 0.8 grammes of protein per kilogramme of body weight is insufficient for individuals with athletic aspirations, and instead, we should shoot for a range of 1.4 to 2 grammes.
Whey protein is a cheap and easy way to increase your protein intake without sacrificing convenience.
4. BCAAs: Maintaining Muscle Growth
BCAA is an abbreviation for branched-chain amino acids. Actually, there are three of them, and they are:
- Isoleucine
- Isoleucine Leucine
- Valine
They account for a third of the total necessary amino acids and are pivotal in the process of constructing muscle protein. Nonetheless, it is believed that these three amino acids have extra advantages.
Unlike the other essential amino acids, BCAAs tend to bypass the liver and make their way straight to the muscles. Since BCAAs have this and other beneficial qualities, they may aid in:
- Quickly gain muscular mass
- Give you a helping hand while you work out
- Allow you to maintain a higher level of energy for a longer period of time
These are just a few of the reasons why they are commonly found in pre-workout supplements and protein smoothies. You can take them with other supplements if you like the ones you're already taking, or take them on their own if you want to get the full effect.
The Best Supplement for Energy and Endurance
5. Pre-workouts: Providing Energy for Workouts
What about a cup of coffee or an energy drink before you hit the gym? Do you want to take it to the next level? Perhaps the answer lies in the consumption of pre-workout beverages.
You may find pre-workouts in powder form, and they typically include substances like caffeine, BCAAs, and creatine to help you stay energised, as well as fast-acting carbs so that your body can use them right away.
Consuming carbs like a slice of bread or a bagel is a terrific way to feed your body, but you should be aware of how long it takes for your digestive system to process these foods.
On the other hand, pre-workout powders deliver energy that doesn't require the same level of digestion, so you may hit the gym nearly immediately after consuming one without the sluggishness that comes after eating.
Carbohydrate consumption before exercise was shown to enhance glycogen stores, which are used to feed muscles, by about 40%, according to a study published in the Journal of Nutrition in 2014.
6. Rhodiola Complex: Building Endurance and Stress Resilience
Rhodiola rosea may benefit those who engage in strenuous physical activity for extended periods, such as long-distance runners, cyclists, and swimmers, or those who simply wish they could train harder for longer.
It's an adaptogen, which means it restores hormonal equilibrium in the body to make it more resilient in the face of stress. In particular, it reduces cortisol levels, which tend to rise in response to stress.
One study from 2010 found that Rhodiola rosea has antioxidant properties, meaning it helps lessen the accumulation of toxins and repair damage to muscles following aerobic exercise.
Moreover, this miraculous herb has been successfully connected to promoting brain health and reducing the signs of mild to moderate depression.
Conclusion
Supplements and sports nutrition are important to an athlete's diet and fitness regimen. Supplements can help athletes meet their daily nutrient needs and achieve their fitness goals. They may also help to reduce the risk of injury and boost performance.
Overall, speaking with a nutritionist or doctor before starting any supplement regimen is always recommended. With proper supplementation and nutrition, athletes can optimise their performance and reach their goals.
If you are looking for a great source of sports vitamins and supplements, look no further than our amazing selections here at Purpose Nutritions. We provide premium quality workout supplements and sports vitamins to increase your energy and endurance, including protein powders, fat burners, amino acids, mass gainers and more. Check out our online shop for a complete collection of all our sports nutrition.