One of the most frequently asked questions in the health and fitness industry is about supplements. Whether you’re a newbie to the gym or an experienced athlete, people always try to indulge you in a ‘protein’ talk. If you are an experienced athlete, you’re most likely taking supplements and looking to give the beginners some good advice. And if you’re on the receiving end of the spectrum, you’re most likely looking for reliable suggestions on what to take and what to stay away from.
But as a beginner, it is important for you to know that each individual has their own preference. Some athletes are brand specific, while others are product specific. With increasing popularity in the fitness culture, the number of manufacturers and the kinds of products too have seen a surge. And if you are in the market to buy some “supps”, there are a lot of things to know before you make the final decision.
What really is a supplement and how does it help you?
There are two main aspects of bodybuilding- the workout, and the diet. The workout helps you build your strength and stamina while shaping your body by burning the excess fat. During this time, your muscles undergo physical ‘tearing’ at the cellular level, creating voids between the muscle fibers. The diet helps in repairing these muscles and filling the voids. That is how your muscles grow, and in turn, you grow muscular.
While workouts are standardized and well-defined, your diet largely depends on what part of the world you live in, the local staple diet, your lifestyle, etc. which may sometimes result in insufficient nutrition. This is where supplements help you. They fill in the gaps of a nutrient lacking diet and provide you with aid in muscle repair. Always remember, supplements are an addition to your diet & play a secondary role and should never be your mainstream diet. Follow the link to know more about nutrition and dieting recommended for athletes: https://www.healthline.com/nutrition/bodybuilding-meal-plan#calories-and-macronutrients
Things to consider while choosing the right protein
There are a lot of variables to tackle when choosing the right supplement for yourself. A product that gave amazing results to your buddy might have no effect on your body. So, before you make the investment, here are some of the things you should consider.
Manufacturer and supplier
Honestly, brands don’t really matter as long as the product is genuine. But the past decade has seen the circulation of fake supplements in huge volumes. It is very easy to produce them but extremely difficult to figure out their ingenuity. Consuming fake products can lead to very serious health issues as their composition, manufacturing techniques are highly questionable. Hence, only buy from the best quality supplement brands and reputable suppliers.
Product
You’ll be surprised to see just how many types of “proteins” are available commercially. Each type of protein works on your body in a specific way and they cannot be interchanged for any desired result. For example, there are many protein supplements out there that aid in muscle building. So do mass gainers. But the mechanism in which they bring about the changes in our body is totally different.
Training intensity
You cannot achieve your dream-body goals just by taking supplements. They are just an aid. What really matters is the amount of physical effort you put in. It is important to decide your supplement dosage in accordance with your training intensity.
Diet
Diet is as important as working out. Hence, it plays a major role in deciding the type of supplement you choose. Choose something that goes in hand with your diet. There is no point taking a supplement that provides a nutrient that you already get from your staple diet.
Your existing body type and your goals
Each human is different in terms of body type, metabolism rates, and genetics. This is one of the reasons why there are so many types of supplements. Each one is catered to interact with a specific type of body. If you want to improve your physical and mental health with exercising, then click here.
Also, each supplement is designed to provide a specific result and it is up to you to decide what you want to become. A product intended for weight loss cannot be used to increase endurance.
Types of nutrients in supplements
Protein
This is the most common and abundant nutrient found in most products. Proteins are compound chains of amino acids that help in muscle repair and overall body growth. The human body is capable of producing certain proteins all by itself. And then there are some, called essential proteins, that must be supplied to the body through diet. Protein supplements have these essential amino acids in them that can be combined with an appropriate diet to aid in body development. They are generally consumed as pre and post-workout meals to facilitate muscle building.
Carbohydrates
Carbs are necessary to get the energy to train, and for bulking. A Carbohydrate-rich diet is suggested for those people who have a hard time putting on weight. They can be combined with a regular diet for added calorie count. These products help in weight gain and improve stamina & endurance by providing energy. They are usually consumed as minor meals in between major meals, for example, a minor meal of gainer drink between breakfast and lunch.
Caffeine
Caffeine is a nerve stimulant compound that is consumed as a pre-workout drink to increase the activity of the body and provide a jolt of energy. This allows athletes to increase their training intensity and endurance. You can also find out the impact of caffeine on your heart before and after anaerobic and aerobic sessions here: https://www.imedpub.com/articles/the-effect-of-caffeine-on-heart-rate-during-and-after-both-aerobic-and-anaerobic-activity.pdf
The bottom-line
While these products are approved and well accepted in the health and fitness fraternity, you, as an athlete, must do your research before buying any of these products. Work out regularly, eat wholesome food, and lead a healthy lifestyle. Remember, supplements will not work if you do not follow a strict workout regime. Let these products be important, but only a secondary source of nutrition. This is the most effective way of making good use of these products and reaching your fitness goals.
