Smart Supplements

Smart Supplements

Smart Supplements:

There are literally thousands of different smart supplements you can choose from, and many of these will just burn a hole in your wallet without offering you very many benefits or worse, they can potentially put you at risk for unwanted side effects! However, if you do choose the right one, it can really pay off. Well-chosen smart supplements can give you that extra edge & can take an athlete from being good to being a truly great one.

But you need to have the basics down first. First and foremost, tend to your nutrition and training programme. Only once you feel confident you are doing everything you should as regards your nutrition should you begin to consider taking supplements.

So many people make the grave mistake of jumping into smart supplements too early on. Thinking that doing so will make up for not eating or exercising properly.

These Supplements are supplements for a reason. They are going to supplement your training and nutrition programme, not replace it. Don’t ever expect them to. If you go in with accurate expectations of what a smart supplement can do and work hard while using it, you will have great results. Let’s begin by talking about some of the main types of supplements.

Macronutrient Supplements:

The very first types of smart supplements to consider are the macronutrient supplements, referring to those that contain protein, carbohydrates or fats-the three primary macronutrients needed in large quantities. Let’s evaluate each individually:

Protein: Protein supplements are very popular in the athletic & training world because your protein needs increase when doing heavy training & supplements make it easy to meet your protein requirements. Now, people usually fall into one of two camps when talking about protein supplements. You have the first group who swear by them & use them often & the second who believe protein supplements may be dangerous and/or unhealthy. Which group is right?

First, you must realize that protein supplements are just a fast and easy way to consume protein. Provided it is a high quality protein supplement you are using, it’s not going to be much different for your body than eating chicken breast or some fish. Both sources provide you with the raw material you need to rebuild and repair muscle tissue.

That said, there are certain micronutrients found in whole foods that are simply won’t get from a protein supplement, and so you should never replace all your food choices with supplements. But having one or two protein shakes per day is a perfectly healthy way to get your needs met. Additionally, too much protein- over and beyond recommended dosage- is not necessary. If you are drinking protein shakes like you are drink water, it’s completely useless. And technically, you would never need so much protein anyway. Always remember, excess protein gets convert into fat.

Now that we’ve dispelled this myth, let’s talk about the various protein supplements:

Whey Protein Powder:

Whey protein powder is one of the most popular and most effective bodybuilding supplements out there. It is used by millions of people every day as a way to supplement protein intake. It increases muscle mass, reduce muscle soreness, shorten recovery time, and more.

In supplement form, whey protein is mixed into water, milk, or made into protein shakes. It’s also added to many foods, such as energy bars. This powder is a form of dairy products, and will typically also provide you with calcium. A basic whey protein powder digests quickly and contains immunoglobulin, which will help to strengthen your immune system and keep you feeling your best.

Whey Isolate Powder:

One specific type of protein, whey isolate protein, is derived from whey but has been designed to digest as rapidly as possible in the body. You may recall this being mentioned in the post-workout nutrition section. Then whey isolate protein powder is ideally consume immediately after your workout. It’ll get the necessary amino acids into muscle cells as quickly as possible, ensuring that you have a prompt and smooth recovery.

Whey isolate protein powder is also very easy to mix in a shaker cup, which makes it excellent for taking with you to wherever you are training. This protein powder is typically very low in both fat and carbs, making it a clean source of lean protein.

Casein Powder:

Another form of protein powder, casein protein, has been design to do the opposite of whey isolate. While whey isolate digests rapidly, casein protein digests very slowly. For this reason, it’s typically use by athletes before they go to bed. If they want to provide their body with source of protein that will last them until morning.

This protein powder can also be used throughout the day, If you know that it’ll be quite some time before you get the chance to eat another meal. This protein should not be consume too close to a workout, however, as it’s simply too slow-digesting to be truly beneficial.

Carbohydrates:

For some individuals, especially endurance athletes such as marathoners, carbohydrate supplementation is important.

If you are aiming to build more lean muscle mass, adding a carbohydrate supplement to your post-workout protein shake could help give you the extra boost and calories you need to really kick-start the process of protein synthesis (muscle building).

Energy Gels:

Finally, there are energy gels. In composition these are pretty much purely carbohydrates. These are faster-acting carbohydrates that will provide a source of energy when the athlete feels like they have reached a point of complete exhaustion (also known as bonking), giving them a pick-me-up so as to continue with the event.

There are a great many different brands of energy gels available, so you should do a little research to find the one that works for you. Most of these gels contain between 25-60 grams of carbs, and also contain some of the important electrolytes. Some gels may also contain caffeine to give you an additional pick-me-up. As they aren’t in liquid form, many runners find energy gels sit better in their stomachs and don’t leave them suffering from cramps shortly after. In addition to gels, you may also find chews on the market as well. Which act in the same way as gels but have a slightly different texture.

Micronutrients:

Micronutrients are essential elements required by organisms in small quantities throughout life to orchestrate a range of physiological functions to maintain health. Micronutrient requirements differ between organisms; for example, humans and other animals require numerous vitamins and dietary minerals, whereas plants require specific minerals. For human nutrition, micronutrient requirements are in amounts generally less than 100 milligrams per day. Whereas macronutrients are require in gram quantities daily.

The minerals for humans and other animals include 13 elements that originate from Earth’s soil. They are not synthesize by living organisms, such as calcium and iron. Micronutrient requirements for animals also include vitamins, which are organic compounds require in microgram or milligram amounts. Since plants are the primary origin of nutrients for humans and animals. Some micronutrients may be in low levels and deficiencies can occur when dietary intake is insufficient. As occurs in malnutrition, implying the need for initiatives to deter inadequate micronutrient supply in plant foods.

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