Supplements Every Gym-Goer Should Know

Introduction:

Exercising and healthy living are among the trends all over the world today being adopted by so many people. A lot of people consuming their gym time engage in exercise and diet to meet specific objectives. Although nutrition and workout regimes form the core of any weight loss routine, using supplements takes the process a step further by helping you get the results faster than if you were to rely on nutrition alone, especially if your normal diet has insufficient nutrients. Dietary supplements may provide additional means for improving your training regime or healing after exercising, however, the choice can be very expansive and it is challenging to understand what to choose.

 

In this article, you will read about the necessary supplements that every person training in gym should take. We will also see the advantage, indications for use, usage, side effects, and contraindications of each supplement.

1. Protein Powder

Protein is needed to repair and rebuild muscles and become more muscular. This is the case whereby the bodies of individuals who go for strength training and cardio exercises, are characterized by the breakdown of muscle tissues. These tissues need to be repaired and that’s why through protein supplements muscle mass and recovery is enhanced.

 

Protein powders are of various types which include the whey, casein, soy, pea and hemp protein. There is, namely whey and casein proteins that are of animal origin while soy, pea and hemp belong to plant source. Whey protein is most helpful and utilized by the gym because of its fast digestibility subdivided into various categories by its effectiveness on muscle mass building.

 

Recommended dosage: The intake of diet whey protein is 1-2 scoops per day depending on what you ingest from food and how hard you train. The protein intake should lie between 0.5 and 1.5 grams of protein per pound of your body weight per day.

 

Potential side effects and precautions: After whey protein, there is a rare side effect which causes bloating or other problems relating to the digestive system. It might lead to allergic rash in extremely rare occasions. Some plant sources of protein powders may not be as muscle building friendly as whey, but for those with lactose intolerance or dairy sensitivity, these products make perfect sense.

2. Creatine Monohydrate

Endogenous molecule, found in the human body, naturally present and most concentrated in muscles. It is one of the main steps of cell energy metabolism, along with muscle regulation. Taking creatines results in a positive increase in strength, power and muscle mass.

 

Recommended dosage: 3-5 grams per day. As a result, the best approach taken is to spread the doses (2-3 times a day) in order to ensure that the muscles have optimal levels of the creatine.

 

Potential side effects and precautions: Creatine takes water in and at the same time leads to bloating and dehydration as well as cramping. It is thus important to take enough water when using creatine supplements in the body. Before you start taking creatine supplements you should seek professional advice if you have existing kidney or liver disorders.

3. Omega-3 Fatty Acids

Omega-3 fatty acids are classified as EFA – essential fats that should be consumed either directly from food or via supplements. Both of them possess powerful anti-inflammatory effects and are potent in the treatment of joint pain and for the rewiring of the body at large. Omega-3s also play their part in brain and heart health.

 

Recommended dosage: 1-3 grams per day. Aim for a 2: Of omega-3s, which are also known as polyunsaturated fatty acids, cod liver oil contains 1 ratio of EPA to DHA.

 

Potential side effects and precautions: Omega-3 supplements do not have other serious side effects; however, they might produce an unpleasant odor, flatulence or nausea. If you have a history of blood clotting problems or are on a blood thinner, please speak with your doctor before starting treatment.

4. Beta-Alanine

Supplementing beta alanine helps increase the muscle's ability to buffer lactic acid so you can last longer in your training and go harder more often without feeling fatigued.

 

Recommended dosage: 1.6-6.4 grams per day and best taken in 2-4 divided doses.

 

Potential side effects and precautions: Intestinal discomfort, nausea or even a change in taste is one side effect of beta-alanine supplement and it often causes paresthesia, a tingling or itching sensation on skin. This sensation is perfectly normal and should disappear in about half an hour to an hour and a half at most. If it persists or worsens, see him, so that he can adjust the dosage or even stop the supplement.

5. BCAA’s (Branched chain Amino Acids)

BCAAs include three essential amino acids: The three are leucine, isoleucine and valine. It has an important function in muscle regain and repair and diminishing muscle pain and swelling. Nearly all of the BCAAs can be transported directly to the muscles without being converted to energy thus making it helpful especially during workouts.

 

Recommended dosage: Protein: 1 gram of protein per pound of body weight, or 5-10 grams total, preferably before, during or after training.

 

Potential side effects and precautions: As mentioned above, BCAAs are quite safe, though there might be some people who will complain of stomach upset. When taking BCAA supplements it is advisable to take enough water to prevent or control incidences of dehydration.

6. Pre-Workout Supplements

It is supplements that are taken before the workout session with the aim of improving the workout session by increasing energy, focus and strength. They are often a mixture of caffeine, creatine, BCAAs and quite some other elements. The current studies have shown that there is an enhancement of the exercise performance, delay of fatigue and increase in power output during exercise.

 

Recommended dosage: These manufacturers are said to have followed directions in a thorough manner as follows; In their simplest form, doses vary from 1-3 scoops of the supplement in questions, if not as described.

 

Potential side effects and precautions: Many pre workout supplements contain caffeine, and if you have a sensitivity to caffeine, you may experience the caffeine jitters, anxiety, or insomnia. Moreover, certain vitamins or minerals might be taken together with artificial additives or stimulants that are not suitable for people with chronic diseases.

Conclusion:

To complement studies, supplements will be effective when it comes in combination with fitness programs and supplementing your workout plan and strength. As with any supplement usage, it is best to seek the advice of your physician or health care provider before beginning the use of these supplements. As much as vitamins are good and helpful, they are to be taken together with foods and exercise. Following the right nutrition, exercise regimen and effective supplementation can assist one to their fitness goals in record time.