1. Protein powder (whey)
You may be wondering ‘Why do I need protein?’ Protein is an important nutrient that everyone needs on a daily basis. It is made up of essential and non-essential amino acids, which are the building blocks for a healthy body. Protein has a number of different functions in the body, including:
– Repairs body cells.
– Build and repair muscles and bones.
– Provide a power source.
– Control many of the important processes in the body related to metabolism
Whey protein is a high-quality protein powder made from cow’s milk. Milk has two proteins: casein and whey. It is often referred to as the “gold standard” of protein, and with very good reason.
A typical serving of whey protein contains the same amount of protein found in a chicken breast, but is also very low in fat and carbohydrates.
It is a naturally complete protein and is often referred to as a “fast” protein for its ability to provide rapid nutrition to muscles. Excellent for a post-workout shake.
Whey protein has a higher biological value than many foods, including fish, beef, and soy. What this means is that your body uses more protein.
Whey protein contains high levels of essential amino acids and branched chain amino acids (BCAAs), both of which play vital roles in muscle growth.
Whey protein is also naturally rich in the amino acids glutamine and leucine, which help with muscle repair and recovery after intense training.
2. Essential Fatty Acids (EFA)
There are twenty different necessary fatty acids in your body, but they are all made of two: linoleic acid and linolenic acid. Linoleic acid is often referred to as omega 6 fatty acids, and
Linolenic is often called omega-3 fatty acids. (Omega-9 is necessary but “non-essential” because the body can manufacture a modest amount on its own, as long as the essential EFAs are
present.) These two fatty acids are essential. You must get them from supplements or from the food you eat because your body can’t make them.
Why take fat? Dietary fats, when used correctly, are of great benefit, rather than a risk, as some people perceive. Essential fatty acids offer protection against heart disease, free radical damage and cancer, increase metabolic rate and fat burning, increase muscle mass and the production of hormones such as testosterone.
Essential fatty acids are especially important for the joints. When you exercise, you apply tremendous pressure to your joints every day. It is vital that we have a strong and smoothly functioning skeletal system in order to push ourselves to the max. Omega 3 has been shown to have positive results in relieving stiff and tender joints. For example, omega 3s were tested in patients with arthritis. The results showed a significant reduction in disease activity, pain assessment, and the number of weak joints. Also, morning stiffness and various tender joints were relieved.
Sources of EFAs include flaxseed oil, hemp seed oil, fish oil, pumpkin oil, canola oil, walnuts, flax meal, flax bread, omega-rich eggs, leafy greens like spinach, and fish oil tablets, among others.
3. Multivitamins
Exercise, although very beneficial for our bodies, can also be exhausting. For this reason, we need to be eating a well-balanced diet. However, time and habits do not always make it possible.
This is where multivitamins become important tools for us. When buying a multivitamin, you should look for vitamins A, C, D, and K, folic acid, copper, iron, and zinc. Each vitamin and mineral is known to help your body in a unique way. Vitamin A is necessary to help build strong bones.
– Vitamin C helps build a strong immune system
– Vitamin D helps protect our skin and bones
– Vitamin K helps our blood fill up
– Folic acid helps build red blood cells
– Copper helps absorb iron.
– Iron helps transport oxygen through our blood.
– Zinc helps our body to form blood and heal
– Calcium and magnesium are necessary to build strong bones.
If you exercise regularly, you should choose a multivitamin supplement that also contains the following:
– A higher amount of iron (usually around 50% of the total RDA)
– Multivitamin B complex vitamins
-Vitamin E
-Selenium
The B complex vitamins are known as energy vitamins. They work to give and help our bodies to process energy, easily and quickly. Vitamin E helps prevent the body from rusting
Vitamin A, and helps prevent body tissues from breaking down. Selenium helps our body’s immune system.
4. creatine
Creatine is a naturally occurring nutrient found in foods like meat and is also found in our muscle cells, where it is used to power high-intensity muscle contractions. Creatine has been the mainstay of the sports industry for years as a sport-enhancing amino acid that increases strength and endurance in athletes who supplement with creatine.
Research over the past decade has shown that taking creatine by mouth at 5 to 20 grams per day appears to be very safe and largely free of adverse side effects, while at the same time effectively improving physiological response. to resistance exercise. , increasing the maximum force production of the muscles in both men and women.
When buying creatine, you want to buy creatine monohydrate.
5. L-Glutamine
Glutamine is an amino acid naturally produced by our body and it is useful for the excellent functioning of our digestive system, immune system and many more. It is commonly produced by the brain, lungs, heart, kidneys, liver, etc.
When our body decreases the production of this element, a glutamine supplement can be taken and is a popular health product used by many today. The food you eat is useless if it is not absorbed. It’s like panning for gold with a chain link fence. The anatomical equivalent of this chain-link fence is a variety of digestive conditions, including leaky type syndrome, for which L-glutamine has been shown to be a promising treatment. Consuming 10 to 30 grams post-workout can speed repair and help prevent soreness.
You can find a wide selection of glutamine supplements in health food stores, pharmacies, and online due to the popularity of this supplement and the health benefits it can provide to the human body.