Do you need supplements 2023?
Do you need supplements 2023?
What are nutritional supplements?
THEY CAN BE MULTIVITAMIN AND MINERAL SUPPLEMENTS, WHICH CONTAIN A WIDE RANGE OF VITAMINS AND MINERALS NECESSARY FOR A HEALTHY BODY, OR SPECIFIC VITAMIN OR MINERAL SUPPLEMENTS SUCH AS VITAMIN C, IRON OR CALCIUM. SUPPLEMENTS CAN BE USED FOR VARIOUS PURPOSES, SUCH AS INCREASING ENERGY, IMPROVING SPORTS, SUPPORTING A HEALTHY IMMUNE SYSTEM, AND REDUCING THE RISK OF CHRONIC DISEASES SUCH AS HEART DISEASE, CANCER AND DIABETES.
However, you should consult your doctor or pharmacist before taking any dietary supplement to ensure that there are no adverse interactions with other medications the individual is taking, and avoid exceeding the recommended doses to avoid unwanted side effects.
Common sports supplements include:
1- Creatine
Simply explain, creatine is a high-energy compound that helps store and save energy. It is produced inside the body, is found naturally in fish and meat and can also be taken in supplement form. As a dietary supplement, athletes, athletes, creatine and creatine are used to increase muscle strength and explosive power. It is intended to help you train longer as well as to enhance performance during repetitive high-intensity workouts.
2- Whey protein
Whey protein is a natural protein found in milk, and contains very little fat, carbohydrates or lactose. Whey is what is known as a complete natural protein. This means that it contains all the essential amino acids needed in a normal daily diet.
In addition to containing the perfect blend of amino acids, whey protein also contains what is known as a "subchain of amino acids" (BCAAs), which are the first acids to be used during intense training. Whey protein supplies these amino acids to the body and in turn helps repair and rebuild lean muscle tissue.
Another benefit of whey protein is that it is very easy to digest. This means that it is absorbed quickly and can provide immediate nutrition to the muscles.
3- Caffeine
Used in sports that require endurance to increase alertness and raise endurance, and using it in moderate quantities will not have health damage
Taking 3-6 mg/kgof caffeine an hour before exercise increases performance and overall endurance.
There are side effects that a person may experience after consuming caffeine, including:
Nausea – headache – increased heartbeat – muscle tremor.
– Caffeine acts as a diuretic. Therefore, drink more water if used.
Caffeine is classified as banned because it is considered a stimulant (if its concentration in the urine exceeds 12 μg/ml). Athletes should moderate their intake.
- Benefits:
- Raise athletic performance and increase energy.
- Supporting the body to lose and burn fat.
- Postpones the feeling of fatigue.
- Saving muscle glycogen
Used in sports that require endurance to increase alertness and raise endurance, and using it in moderate quantities will not have health damage
Taking 3-6 mg/kgof caffeine an hour before exercise increases performance and overall endurance.
There are side effects that a person may experience after consuming caffeine, including:
Nausea – headache – increased heartbeat – muscle tremor.
– Caffeine acts as a diuretic. Therefore, drink more water if used.
Caffeine is classified as banned because it is considered a stimulant (if its concentration in the urine exceeds 12 μg/ml). Athletes should moderate their intake.
- Benefits:
- Raise athletic performance and increase energy.
- Supporting the body to lose and burn fat.
- Postpones the feeling of fatigue.
- Saving muscle glycogen
Among the most famous nutritional supplements:
1- Superhero:
- Benefits:
- It has a tremendous effect in stimulating muscles and concentration. It has an effective role in recovery and reconstruction because it contains (2000 mg L-Glutamine, 1600 mg Beta-Alanine, 1000 mg L-Citrulline)
- Use:
- Immediately before training
- Dose (9,5 g) per day
- Benefits:
- Only 2 g of sugar; promotes muscle recovery; 5 g of fast-acting Whey Isolate; 20 g of concentrated Whey; great tasting flavors
- Use:
- After an hour of training
- Dosage (33 g) per day
3- 100% Whey Isolate:
- Benefits:
- Sugar-free, promotes recovery and muscle building, 20g protein, fast absorbing, great tasting flavors
- Use:
- After an hour of training
- Dose (25 grams) to two doses per day
4- 100% Hydrolyzed Whey Protein :
- Benefits:
- Sugar-free, suitable for lactose sensitizers, 28 grams of protein per dose, promotes recovery and muscle building as well as bone preservation, easy to digest, fast absorption.
- Use:
- After an hour of training or before breakfast
- Dosage (35 grams) per day
5- Egg Pro:
- Benefits:
- Low carb (1.8 grams per dose), fat-free, gluten and lactose-free, 22 grams of protein per dose, promotes recovery and muscle building, and is fast digestion and absorption.
- Use:
- After an hour of training
- Dose (30 grams) to two doses per day
6- 100% Casein Complex:
- Benefits:
- Low in fat (0.7 grams per dose), contains a significant concentration of (200 mg L-Glutamine, 200 mg Taurine), 22 grams of protein per dose, effective in the development and maintenance of muscle mass and skeletal health, slow digestion and absorption, ideal when meals are too far away.
- Use:
- Before bedtime or with Suhoor meal
- Dose (30 grams) to two doses per day
7- 100% Casein Complex:
- Benefits:
- Low carb (1.5 grams per dose), gluten and lactose free, 21 grams of protein per dose, contains 18 amino acids including 9 essential acids, promotes recovery and muscle building, digestion rate 98%, suppresses hunger by slow digestion and acting directly on satiety factors.
- Use:
- Before bedtime or after an hour of training
- Dose (30 grams) per day
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