With all kinds of different nutritional supplements on the market, it can be hard to tell them apartwhich you must pass. This is especially true of fitness supplements, which are marketed to convince you that you need to take everything from them to me If you are trying to get in better shape. Don’t panic: You don’t have to take everything you see in the supplement store.
Although manySome keep their promise and even have scientific studies to back them up. You’ve taken the guesswork out of these worthy, expert-approved supplements. Read on to find out which supplements you should invest in.
What to look for when buying nutritional supplements
When shopping for supplements, you may notice that many of them may have labels such as fat burners, BCAAs, or other complex names. Many of these labels are marketing tactics meant to get your attention, and they’re usually too good to be true. DJ Mazzoni, certified nutritionist and certified strength and conditioning specialist, says there are two important things to consider when shopping for supplements.
The first part looks at testing performed by a supplement company with its products. “Ideally, a supplement company publishes test results that prove their products are safe and accurately labeled.” He says this is key because fitness supplements are more often contaminated with illegal substances than other products. Not to mention the Food and Drug Administration Does not have the ability to review nutritional supplement products for safety or efficacy.
As an alternative, it is important to look for third-party testing programs that test for substances prohibited in sports. Mazzoni suggests looking for an NSF certification on the label to ensure product safety and efficacy. The second thing to keep in mind is that the dosage is based on published medical research. He explains, “Creatine, for example, has been shown to be effective, but most medical research includes a daily dose of about 5 grams with a higher loading dose for one to two weeks before that.” This means that if a product contains 1 gram of creatine, it is unlikely to provide any benefit, even if the brand does provide test results.
Supplements Worth Your Money
Now that you know how to determine if a brand is reputable, you may be wondering which supplements are worth investing in. It all comes down to your own fitness goals and needs. Please remember to consult your doctor before taking any supplement.
Protein is a great nutrient required for everyone, regardless of whether they have a fitness goal or not. According to Mazzoni, protein is effective for muscle recovery and muscle building with a minimum of 20 grams post-workout. Although protein powder can contribute to supplementation, it is recommended to eat it as a whole food. However, if you are going the protein powder route, he suggests that you target a whey protein powder sourced from pasture-raised animals. If you can’t stomach whey, there are vegan alternatives to choose from. When choosing a vegan protein powder, You should check that it is free from added sugars, fillers and preservatives and rich in protein and amino acids. Also keep in mind that plant-based protein powders contain higher levels of heavy metals, such as lead.
Creatine is one of the few powdered supplements that have been rigorously researched and proven to be effective. It is known to help improve Strength, strength and muscle mass In health and exercise performance. Extensive studies have found that it is safe to consume and International Society of Sports Nutrition Confirmed that there are no long-term negative effects, even at higher doses. Mazzoni recommends taking creatine daily, but people should consult a doctor about long-term daily use of more than six months.
3 to 5 grams per day is usually recommended, and it’s important to make sure the supplement has the word monohydrate in the name since There are other forms of creatine that are not well researched.
While taking creatine monohydrate, you may also notice weight gain, but this is due to water retention in the muscles. Adequate hydration while taking creatine supplements can help reduce other potential side effects such as digestive issues, muscle cramps, stiffness, and heat intolerance.
Caffeine is found in coffee, some beverages, and some nutritional supplements. Besides giving you an energy boost, caffeine too Helps improve exercise performance. If you are a healthy individual, 400 milligrams is the daily maximum You can have it safely. “A typical caffeine dose is around 200 milligrams pre-workout,” Matsoni explains, adding that caffeine can also be found in supplements, but he prefers to stick with black coffee since there is no risk of overdosing and it provides other health benefits.
You may have noticed that pre-workout supplements mention caffeine on their labels, but some people may not like added ingredients like artificial sugars. If you are looking for the benefits of caffeine, then you45 minutes to an hour before exercise. An 8-ounce cup of coffee contains about 80 to 100 mg of caffeine.
Citrulline is a non-essential amino acid made by the body, obtained from food sources, and can also be 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 has citrulline origins and is mixed with malic acid, Which helps to save energy. Although some evidence supports that L-citrulline has health benefits, citrulline malate has not been studied enough to determine if it provides the same benefits. Foods that naturally produce citrulline include melons, cucumbers, legumes, meat, and nuts. L-citrulline is becoming more popular among athletes because it has been found to enhance blood flow and protein synthesis, stimulating signals within the body that are involved in building muscle.
Supplement can help Recovery while also helping you train more intensely as you like. L-citrulline also provides other health benefits not related to exercise. “L-citrulline reduces blood pressure in hypertensive patients because it is a precursor to nitric oxide,” Mazzoni explains. You want more nitric oxide because the molecule is known for it Improving blood flow by dilating blood vessels, allowing for more blood circulation. If you decide to take L-citrulline, he recommends taking a maximum of 10g as a pre-workout.
Beta-alanine is a non-essential amino acid produced by our bodies and also helps in the production of carnosine. Carnosine helps 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 has shown evidence to support positive effects Contains beta-alanine for your muscles. in one case, Rowers were given beta-alanine for seven weeks. Compared to those who didn’t take it, they noticed an improvement in their speed and rowed 4.3 seconds faster. So it was found Helps muscle endurance in the elderlyWhich is useful in preventing falls and maintaining a healthy life.
Beta-alanine is found naturally in poultry, meat, and fish. But if you choose to take it as a supplement, it is recommended Take between 4 to 6 grams of beta-alanine for best results.
Although these supplements are relatively safe, keep in mind that side effects can still occur. Mazzoni cautions that people with high blood pressure should avoid caffeine supplements because they can raise blood pressure and increase heart rate. Additionally, if you are pregnant or breastfeeding, it is important to consult your doctor before taking any supplements, and if you have diabetes, it is best to avoid supplements that contain added sugar. Supplements can also interact with some medications.
Mazzoni says, “Fitness supplements can be effective in improving exercise performance, but I recommend working with a physician who can help select fitness supplements that meet the unique needs of the patient and who can help them assess the effective dosage.” As with any supplement you choose to add to your diet, keep in mind that it is not intended to replace an entire food group or the nutrients you need. Instead, it aims to support a healthy, balanced diet, improving its effectiveness.
The information in this article is for educational and informational purposes only and is not intended to provide health or medical advice. Always consult a physician or other qualified healthcare provider with any questions you may have about a medical condition or health goals.