Protein
Protein supplements are often used by athletes to build muscle. By calorie content, they are classified into gainers (more than 1,000 calories per serving), slow casein-based proteins (120–150 calories per serving), and quick whey proteins (100–120 calories). Gainers are used for gaining weight, while casein is used for burning fat. Today, the most popular protein supplement is BCAA. These are forked proteins, including three indispensable amino acids: Leucine, isoleucine, and valine. These three (of 22) amino acids play the most important role in the synthesis of muscle protein.
Benefits. Athletes want to build muscle, which means that the synthesis of muscle proteins should exceed the protein decomposition rate. This is achieved by strength workouts and eating foods rich in protein or protein powders.
Who should take it? It is good for people who are not eating enough protein. The average person needs 100g of protein per day, while those who want to gain muscle need 150–200g per day. Today, many sports nutrition experts believe that a diverse and balanced diet is preferable to powders to build muscle. The body needs all 22 amino acids in a certain proportion, but a surplus of the three specific amino acids can have negative consequences.
Creatine
This is an organic acid participating in energy metabolism in muscle and nerve cells. It is one of the only well-researched supplements with proven effects. Creatine is often used to increase the efficiency of physical exercise and build muscle in athletes. It is also used by older people who suffer from sarcopenia, which is the loss of muscle as they grow older. The best form is creatine monohydrate in powder or capsules.
Benefits. This supplement compensates for the store of creatine phosphate in muscles. This allows the user to produce ATP (a molecule serving as a powerhouse for biochemical processes), exercise more intensively during workouts, and recover more quickly. Creatine retains water in the muscles and makes them grow by 2.2–2.4 pounds during the first week. Additionally, creatine improves bone health and brain function.
Who should take it? It is recommended for those who exercise more than twice per week. Creatine is also recommended for vegans, as it is meat and fish and those who don't eat it will not have enough of it. Creatine is better absorbed with quick carbs or fruit juice. When taking creatine, it is essential to drink a lot of water. People with asthma, low immunity, or kidney/liver disorders should avoid it.
Caffeine
This is the most popular stimulant worldwide, which can be found in coffee and tea, chocolate, energy drinks, and caffeine pills.
Benefits. It improves anaerobic and muscle endurance as well as affects the strength to a lesser degree. It contributes to fat burning, increases testosterone, and reduces fatigue.
Who should take it? It is recommended for intake 30–90 minutes before an intense workout or athletic competition. When too much caffeine is taken, its efficiency is reduced. Those who have cardiovascular disorders should consult with a medical professional before taking it. It should be noted that caffeine is addictive and leads to tolerance to its effects. Therefore, it is not recommended to take it regularly.
Your body doesn't produce indispensable polyunsaturated fatty acids, so you need to get them from other sources.
Benefits. It reduces inflammation, speeds up wound healing, reduces cholesterol and blood pressure levels, contributes to muscle recovery after a workout, decreases the percentage of fat and level of cortisol, and improves lung function during intense workouts.
Who should take it? It is recommended for everyone. The existing FDA recommendations for Omega-3 are no more than 3 g per day and no more than 6 g per day for athletes.
It is a natural substance related to the vitamins of the B group and participates in protein and fat metabolism. It is a biologically active supplement and is included in sports nutrition and taken on its own.
Benefits. It promotes aerobic energy production, helps to increase the duration of workouts, and promotes body endurance. The L-carnitine supplement is sold as a fat burner—however, the latest research has not confirmed the fat-burning effect.
Who should take it? Experts don't recommend relying on carnitine and advise having a balanced diet, eating cheese, cottage cheese, vegetables, salad, fruits, cereals, and garlic. Those who have decided to take this supplement can take it in various quantities depending on the condition of their body, intensity of physical exercise, and type of workout.
Before you buy any dietary supplements, remember that they are not effective without a proper diet and workout program.
