Looking for the best workout supplements?
What are Supplements & Vitamins?
Supplements and vitamins are substances that provide essential nutrients to the body to improve its overall functions. Vitamins generally come in pill or liquid form and are made up of organic or synthetic materials, while supplements are usually taken in pill form and are created to provide a certain benefit. Supplements & vitamins have been used for many years as a way to support and maintain a healthy lifestyle.
Some of the most common types of supplements and vitamins include essential vitamins such as:
Vitamin A
Vitamin B
Vitamin C
Vitamin D
Other supplements include:
amino acids
minerals
herbs
& proteins.
These all work together to provide the body with the necessary materials to help it function properly and to help it achieve its desired goals.
Types of Supplements to Maximize Workout Performance
When it comes to maximizing your workout performance, there are several types of supplements and vitamins available that can help you achieve your desired results.
Some of the most popular supplements include:
Creatine– Creatine is a type of amino acid, which are the building blocks of proteins. Proteins help build muscles and bones and repair damaged tissues, among other things. Creatine is a natural source of energy that helps your skeletal muscles flex (contract). It helps create a steady supply of energy in your muscles so they can keep working, especially while you’re exercising. You read more on creatine here.
Creatine is a popular supplement that helps increase muscle strength and energy
Beta-Alanine– Beta-alanine is a non-proteogenic amino acid that’s naturally produced in the body, and also found in foods such as certain meat and fish. It combines with the amino acid histidine to form a dipeptide called carnosine. Over time, carnosine acts as a buffer to help delay the onset of lactic acid and muscle fatigue and failure, while building endurance and improving recovery. The body’s natural production and most diets, however, do not have enough beta-alanine needed to improve athletic performance.
Beta-Alanine is a natural supplement known to improve performance in high-intensity workouts.
Protein Powder
There are different types of protein powders that are beneficial for different times of day and workouts. If you click on the tabs you can see the different types of proteins and how the work in the body.
Whey protein-
Whey protein comes from milk. It is the liquid that separates from the curds during the cheesemaking process. It’s high in protein but also contains lactose, a milk sugar that many people have difficulty digesting.
While whey protein concentrate retains some lactose, the isolate version contains very little because most of this milk sugar is lost during processing.
Whey digests quickly and is rich in branched-chain amino acids (BCAAs). Leucine, one of these BCAAs, plays a major role in promoting recovery after resistance and endurance exercise
Like whey, casein is a protein found in milk. However, casein is digested and absorbed much more slowly.
Casein forms a gel when it interacts with stomach acid, slowing down stomach emptying and delaying your bloodstream’s absorption of amino acids.
This results in a gradual, steadier exposure of your muscles to amino acids, reducing the rate of muscle protein breakdown.
Research indicates that casein may be slightly more effective at increasing MPS and strength than soy and wheat protein — but less than whey protein. It may also be a better protein supplement choice when taken before bed.
One study in overweight males suggests that when calories are restricted, casein may have an edge over whey in improving body composition during resistance training
Eggs are an excellent source of high quality protein.
Of all whole foods, eggs have the highest protein digestibility-corrected amino acid score (PDCAAS), which is used to measure a protein’s quality and digestibility .
Eggs are also one of the best foods for decreasing appetite and helping you stay full for longer, especially when combined with fiber .
However, egg protein powders are typically made from egg whites rather than whole eggs. Although the protein quality remains excellent, you may experience less fullness because the high fat yolks have been removed.
Like all animal products, eggs are a complete protein source. That means they provide all nine essential amino acids that your body can’t make itself .
What’s more, egg protein is second only to whey as the highest source of leucine, the BCAA that plays the largest role in muscle health.
Remember that egg white protein hasn’t been studied as much as whey or casein.
In one older study, it demonstrated less potential to reduce appetite than casein or pea protein when consumed before a meal.
In another 2012 study, female athletes taking egg white protein experienced similar gains in lean mass and muscle strength as those supplementing with carbs.
Egg white protein could be a good choice for people with dairy allergies who prefer a supplement based on animal protein.
Pea protein powder is especially popular among vegetarians, vegans, and people with allergies or sensitivities to dairy or eggs.
It’s made from the yellow split pea, a high fiber legume. It also boasts all nine essential amino acids, though it is fairly low in methionine .
Pea protein is also particularly rich in BCAAs .
A 2015 animal study noted that pea protein is absorbed slower than whey protein but faster than casein. Its ability to trigger the release of several fullness hormones may be comparable to that of dairy protein .
Another small study found that whey protein and pea protein were similarly effective at improving body composition, muscle thickness, workout performance, and strength when paired with 8 weeks of high intensity functional training .
In addition, a 2011 study revealed that humans and rats with high blood pressure experienced a decrease in these elevated levels when they took pea protein supplements .
Though pea protein powder shows promise, more high quality research is needed to confirm these results.
BCAA’s (Branched Chain Amino Acids) – (leucine, isoleucine, and valine) are nutritionally essential in that they cannot be synthesized endogenously by humans and must be supplied by diet. They differ from other essential amino acids in that the liver lacks the enzymes necessary for their catabolism.
In addition to their function as structural components of proteins, BCAAs also seem to exert regulatory control of protein metabolism. In rodent tissue in vitro, increased concentrations of BCAAs stimulate protein synthesis and inhibit protein catabolism, whereas other amino acid mixtures lacking BCAAs have no such influence. In humans, BCAAs inhibit protein catabolism, but have little effect on synthesis (see Matthews, 2005, for review).
You can read more on BCAA’s here
Each of these supplements provides different benefits and can help you achieve your desired goals.
Best Supplements for Muscle Growth
If you’re looking to increase your muscle mass and strength, there are certain supplements that are best for this goal. Creatine is one of the most popular supplements for this purpose, as it helps to increase muscle size and strength. Another popular supplement is whey protein powder, which helps to build and repair muscles. BCAA’s are also beneficial for muscle growth, as they help reduce muscle fatigue and improve recovery time. Other good supplements for muscle growth include Zinc, Magnesium, and Vitamin D. Zinc helps to regulate the levels of testosterone in the body, which is important for muscle growth. Magnesium helps the body absorb nutrients more effectively and Vitamin D helps to stimulate muscle growth. All of these supplements can help you gain more muscle mass and strength when taken regularly.
If you’re looking to increase your strength, there are certain supplements that can help. Creatine is one of the most popular supplements for this purpose, as it helps to increase muscle size and strength. Beta-Alanine also helps to increase strength, as it helps to delay fatigue and improve endurance. Other supplements for strength training include ZMA, which helps to increase testosterone levels in the body; and Caffeine, which helps to increase energy levels and reduce fatigue. BCAA’s are also beneficial for strength training, as they help to reduce muscle fatigue and improve recovery time. Magnesium is also important for strength training, as it helps the body absorb nutrients more effectively. All of these supplements can help you increase your strength when taken regularly.
Best Supplements for Endurance
If you’re looking to improve your endurance and performance, there are certain supplements that can help. Beta-Alanine is one of the most popular supplements for this purpose, as it helps to delay fatigue and improve endurance. Other good supplements for endurance include ZMA, which helps to increase testosterone levels in the body; and Caffeine, which helps to increase energy levels and reduce fatigue. BCAA’s are also beneficial for endurance, as they help to reduce muscle fatigue and improve recovery time. Magnesium is also important for endurance, as it helps the body absorb nutrients more effectively. All of these supplements can help you increase your endurance when taken regularly.
Recommended Dosage for Supplements & Vitamins
When taking supplements and vitamins, it’s important to take the recommended dosage for the best results. Different supplements and vitamins require different dosages, so it’s important to research and understand the recommended dosage for each one. Different factors such as age, weight, and activity level can also affect the recommended dosage, so it’s important to consider these when taking supplements and vitamins. It’s also important to talk to your doctor before taking any supplements or vitamins, as they can provide helpful advice and guidance. Your doctor can also help determine the best dosage for your individual needs. Additionally, it’s important to read all labels carefully and follow the instructions for each supplement and vitamin. This will help ensure that you get the best results and avoid any potential side effects.
Safety Considerations When Taking Supplements & Vitamins
When taking supplements and vitamins, it’s important to consider safety. It’s important to choose supplements and vitamins that are manufactured in a safe and controlled environment, as this will help to ensure that the product is safe and will not cause any harm. Additionally, it’s important to read the label carefully and follow the instructions for each supplement and vitamin. This will help ensure that you get the best results and avoid any potential side effects. It’s also important to talk to your doctor before taking any supplements or vitamins, as they can provide helpful advice and guidance. Your doctor can also help determine the best dosage for your individual needs. Additionally, it’s important to make sure that you’re taking the recommended dosage for each supplement and vitamin. This will help to ensure that you’re getting the best results without any potential side effects.
Benefits of Taking Supplements & Vitamins
Taking supplements and vitamins can provide several benefits. These include increasing energy levels, improving endurance, boosting muscle growth, and improving overall health. Additionally, taking supplements and vitamins can help to reduce the risk of certain diseases and illnesses, as well as improve mental health. Supplements and vitamins can also help to reduce stress levels and improve overall well-being. Furthermore, taking supplements and vitamins can help to improve performance in the gym and can help athletes reach their desired goals. By taking the right supplements and vitamins, athletes can increase their strength, endurance, and performance, which can help them achieve their desired results. Additionally, taking supplements and vitamins can help to improve sleep quality and reduce the risk of injury.