If you are an avid fitness enthusiast, you have probably read the most popular men’s muscle magazines in this world in order to gain an advantage in your workout. Along with good (and sometimes soft and juicy) workout tips, these magazines bombard you with the designs of advertisers hawking a seemingly endless series of powders, formulas, tablets and other bodybuilding supplements for the purpose of increasing your Muscle mass and unwanted fat to eliminate it. The food-supplement industry keeps producing “last and best” products, and people keep buying them.
So with the whole catalog of supplements in marketing, how do you decide which supplements are effective, which ones are safe and which ones are simply bad for you? Is that muscled, talkative guy at the Gym a key source of information? The five pages of the brightest ads drive us to buy the last pill that has hit the market?
The answer? Before buying and making an intake of a sports supplement, you need to know about it, the basic science that lies behind it. You should only take these aids once they have been reviewed successfully and positively by the rigors of scientific research. Why? Because if you do not you are putting yourself at risk. The supplement market is not as regulated as the pharmaceutical industry, allowing manufacturers with less scruples to make claims about their products that are based on faulty science.
To help you get started, I take you to see the best products – those supplements that have proven benefits and no major side effects – some limit supplements, and some bad supplements that you should not take.
Good Sports Supplements
The most important thing you need to know about sports supplements is that you should not even start using them until you have been informed of the basics: designing and implementing an intense but intelligent exercise and cardio workout routine that Uses a sports nutrition strategy that includes a lean protein base, mixed with a variety of fruits, vegetables, whole grains, legumes, and essential fatty acids, to ensure you get enough rest and recovery time to avoid muscle damage And injuries.
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In general, most scientists and nutritionists will recommend whole food choices before using sports supplements. However, if the patient is determined to add something beyond food to grow or to lose weight then experts – they will most likely promote supplements that have been extensively studied and reviewed in human performance laboratories. The following four are among the best and most proven supplements on the market:
- Multivitamins :. Taking a daily multivitamin is one of the easiest and most beneficial things you can do to demand an immediate impact on your health, multivitamins are so important that the government must provide one to all young people in order to fight off disease And combat early nutritional deficiencies in life. Modern farming practices have reduced levels of nutrients and minerals in the soil, and therefore lower the levels that humans consume, making an even more important multivitamin. Choose a well respected manufacturer and always take a multivitamin with a meal to avoid upset stomach.
- Flax Seed Oil: “Flaxseed oil, rich in alpha-linolenic acid (ALA), omega-3 essential fatty acids, and phytochemicals, makes a good addition to a healthy diet,” a registered dietitian and nutrition professional. “Research suggests ALA helps reduce the risk of chronic diseases such as heart disease, strokes and cancer.” The body also converts omega-3 fatty acids into hormone-like substances called prostaglandins, which play a major role in The reduction of inflammation, such as inflammation of the joints caused by sports injuries. Choose a flax seed supplement that is high in lignans (usually found in a dark glass jar) from the refrigerator section of your grocery store or health food store. The pills are not as potent, and the heating process used to generate the pill can affect its properties. Consume one or two tablespoons per day, such as salad dressing, in protein or oatmeal shakes.
- Glutamine: L-Glutamine (commonly called glutamine) is the most abundant amino acid in the bloodstream, and is responsible for several important biochemical reactions. The study Glutamine physiology, biochemistry and nutrition in critical diseases showed how glutamine plays an especially important role in the body’s immune response, as it is the main metabolic fuel for the cells of the body’s immune system. It also reduces the risk of infection in endurance athletes who may be overtraining, according to a study published in the journal Sports Medicine. Glutamine has been shown to be an important amino acid for recovery after intense workouts. Supplement formulators have recognized this attribute and have created formulas that combine creatine, glutamine and other co-factors in a post-workout recovery formula. The dosage can range from two grams to 15 grams per day, depending on body weight, intensity Of exercise, age, and nutrition. As with all supplements, consult your doctor before taking glutamine.
- Creatine: Creatine is the most widely studied and marketed nutritional supplement and is unique because it plays a direct role in the transformation of energy and exchange within the body. Creatine works within the phosphagen energy system, which consists of intense combats of all muscle contractions that last between five and 10 seconds. Creatine provides a phosphate (PC) group to help regenerate ATP, the main chemical constituent for more muscle contractions. Athletes who participate in strength and power sports (soccer, weightlifting, speed races, hockey, etc.) will benefit from the measured use of creatine. Caution should be taken with increasing levels of water and electrolytes. The recommended doses vary, but most experts agree that creatine should be put into operation properly, with a loading phase per week (eight grams to 16 grams per day), three weeks of maintenance (four to eight grams Grams per day), followed by one to four weeks out.
Sports supplements that are not yet recommended
Probably 20 percent of sports supplements sold at health food stores are stellar, while another 20 percent is OK but with some caveats, and the remaining 60 percent are downright garbage. The next section addresses limit supplements that have proven benefits, but that still can not be recommended.
- Ephedrine: When the Food and Drug Administration proposed prohibiting the use of ephedrine, the hardcore bodybuilding community was raised in arms. Ephedrine has been used safely by many asthmatics to help open bronchial tubes, truckers and students to help promote alertness, and by athletes to help energize workouts and rapid fat loss. People who have safely and successfully taken this supplement and who have pedaled, using an initial dose, maintained high fluid levels, made sure not to add additional stimulants, and sought medical authorization before commencing use. Problems arise when people use ephedrine with other dietary products, diuretics and stimulants; Are involved in an extreme weight loss plan, or have preexisting heart disease. It is effective, but its potential for stroke and heart complications outweigh its use for most people, so I do not recommend it. No matter what, if you consider taking ephedrine, consulting a doctor or you are endangering your life, many people who have preexisting heart disease do not know it.
- Sports Supplements of a single amino acid (except glutamine): Your body needs a variety of essential and non-essential amino acids, and the supplement shelves are equipped with almost every single amino acid combination possible. These supplements may not be dangerous, but it is easier and better for you to get these amino acids from a wide range of protein sources like lean meats, dairy products, poultry, fish, soybeans, and the like. Why use a supplement that you can get all these amino acids from the real-whole foods offer, unprocessed? If you supplement your intake of amino acids, a more cost-effective way to increase protein intake is in the form of whey protein, compared to buying individual amino acid formulas.
The Worst Sports Supplements
The supplements listed below are some of the most popular on the market today, especially as it compares with the same impulses as the dangerous fad diets and illegal steroids. The desire for a short cut to get quick results. Not only do they not work, but they are also bad for your health.
Carb Blockers: Block C! Carb Cutter! Carb Intercept! They are seen everywhere, carbohydrate blockers sell because they are based on the mistaken belief that carbohydrates make us fat. This is a silly assumption; Carbohydrates are necessary for the myriad functions in the body. People become obese because they consume an excess of calories, usually in the form of low nutrient content, and lead an inactive life. The science behind carbohydrate blockers is incomplete, and the side effect profile is daunting: bloating, gas, nausea, vomiting, and diarrhea. It seems a lot less fun than a balanced diet and exercise, does not it?
All who claim to increase testosterone: In 1998 an explosion was created in the sales of androstenedione, a metabolite of DHEA, which serves as a direct precursor of testosterone biosynthesis. Users say that the supplement increases stamina, performance is improved (including sexual), and led to increased gains in strength and muscle mass faster. As with all testosterone products, the side effects profile seems bleak and may include some or all of the following: enlargement of the gland, water retention, impotence, acne, baldness, gynecomastia, and less self -production of testosterone. Unless otherwise provided by your doctor, testosterone can be administered through a healthy diet, proper exercise, stress reduction and sufficient rest.
Do not be confused by the wide range of nutritional products on the market. Start with a solid nutrition and training strategy, and consider sports supplements that have been extensively tested and proven. Educate yourself about the right bike exercise product, its possible side effects, and what fluids and foods to take in order to maximize effectiveness. And always remember to consult a physician before beginning any program with ergogenic help.