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    The Whats and Hows of Workout Supplements: Reach Your Body’s Full Potential

    By on Last modified: May 6, 2022

    Our bodies need three types of fuel before we exercise: carbs, fat, and protein. Additionally, all of your daily habits, diet, sleep pattern and the amount of weight lifted is what impacts how quickly your muscles grow during training and how well they recover afterwards.

    Today, thanks to the huge progress of scientific research dedicated to the development and optimization of the human body, there are now a variety of supplements for you to enhance your body, boost your energy, and perform better.

    1. Glutamine
      One of the glutamine’s most essential activities is its role in the immune system. It is an important source of energy for immune cells such as white blood cells and certain intestinal cells. Your body’s blood levels, however, can drop as a result of significant traumas, burns, or surgery. If your body’s requirement for glutamine exceeds its ability to create it, it may break down protein stores to release more of this amino acid.

    Furthermore, when there is a glutamine deficiency, the immune system’s function can be jeopardised. As a result of these factors, high-protein diets, high-glutamine diets, or l glutamine supplement is frequently suggested following serious injuries such as burns. The l glutamine supplements may also improve health, reduce infections, and lead to shorter hospital stays after surgery, according to research.

    So, now it is a known fact that glutamine consumption promotes protein synthesis, which aids in muscle building and the prevention of muscle waste or damage. Therefore, a healthy intake of l glutamine supplement contributes to the healing of your body, shortening recuperation time and preparing you for the next workout or session.

    1. Creatine
      Creatine is a naturally occurring substance found in skeletal muscle that the body synthesises from amino acids and can be derived from red meat and shellfish. It aids in the production of adenosine triphosphate (ATP) which provides energy to muscles. Creatine is a popular pre-workout supplement that is promoted to improve athletic performance, particularly weight training.

    According to research, creatine supplementation enhances creatine availability in the muscle, which can improve exercise capacity and training responses in adolescents, young adults, and elderly persons. This process allows athletes to increase training volume (e.g., the ability to execute more repetitions with the same weight), which can lead to higher gains in lean mass, muscular strength, and power.

    Although the precise methods by which creatine improves performance have not been determined with clarity, numerous possibilities have been studied, including the possibility of creatine stimulating muscle glycogen levels. Creatine supplementation is primarily indicated for bodybuilders and athletes that perform power/strength workouts (e.g., weight lifting) or people who participate in sports that involve frequent sprints and other brief bursts of high-intensity cardio exercises (e.g., soccer, basketball).

    1. Beta-Alanine
      Beta-alanine is an amino acid present in fish, chicken, and meat. This supplement has been found to boost exercise performance when dosed at 4–6g per day for 2–4 weeks, particularly for high-intensity activity lasting 1–4 minutes, such as high-intensity interval training (HIIT) or brief sprints. It’s also been demonstrated to help with neuromuscular tiredness, especially in elderly people.

    Beta-alanine raises muscle carnosine concentrations, which is a proton buffer that reduces muscular acidity during high-intensity exercise, reducing overall weariness. This supplement is frequently taken with sodium bicarbonate, also known as baking soda, which decreases muscular acidity.

    Paresthesia, or a tingling sensation on the skin, is a typical side effect of beta-alanine supplementation, however, this effect can be put under control by taking smaller amounts. According to the International Society of Sports Nutrition, “beta-alanine supplementation now appears to be safe in healthy people at appropriate levels,” however it is critical to contact your doctor before initiating supplementation.

    1. Carbohydrates
      Replenishing glycogen with adequate carbohydrate intake after a workout is necessary for muscle recovery, and starting the next workout with adequate muscle glycogen stores has been demonstrated to improve exercise performance. Normal dietary intake, on the other hand, is usually sufficient to replenish muscle glycogen stores after low-intensity exercises like walking, yoga, or tai chi (3–5 g carbohydrate/kg body weight per day). This goes for some moderate-intensity exercises too, like one hour or more of walking, jogging, or bicycling at a moderate effort (5–7 g carbohydrate/kg body weight per day).

    Post-workout carbohydrate and protein supplements within 24–36 hours are only recommended after strenuous physical activity, which includes one hour or more of vigorous exercise such as interval training, running, swimming, biking, soccer, or basketball at a moderate to intense effort. In this case, 6–12 g carbohydrates/kg body weight per day is suggested to be absorbed after exercise to replenish glycogen stores.

    1. Protein
      The recommended daily protein intake for the general population (0.8 grammes of protein per kilogramme of body weight) is thought to be adequate to meet the needs of nearly all healthy individuals. Protein supplementation recommendations differ depending on the type of activity performed: endurance training (e.g., long-distance bicycling) or resistance training (e.g., weight lifting).

    There has been very little research that has looked into the impact of long-term protein supplementation on endurance exercise performance. Protein supplementation in the presence of adequate carbohydrate consumption does not appear to improve endurance performance but may reduce signs of muscle damage and feelings of soreness, according to a review done by the International Society of Sports Nutrition.

    The amount to which protein supplementation may benefit resistance athletes is largely dependent on several parameters, including general lifestyle, diet, intensity and duration of training.

    1. Electrolytes
      Electrolytes, which are substances that conduct electricity when mixed with water and include salt, potassium, and calcium, are found in many supplements. Electrolytes are essential for hydration as well as nerve and muscle function regulation. Sweating causes electrolyte loss in the body, hence sports drinks (which often contain carbohydrates/sugar and electrolytes) and other electrolyte supplements are frequently touted as essential after an exercise.

    The American College of Sports Medicine, on the other hand, claims that there is little evidence of a difference in performance between individuals who consume liquids containing carbs and electrolytes and those who drink plain water after exercising for less than an hour. Sports drinks and other electrolyte supplements are normally only recommended for persons who are exercising hard for more than an hour, especially if they are sweating profusely.