If you play sports or try to live as healthy as possible, you have probably already heard of nutritional supplements. Opinions about them are divided: some people love them, while others claim that they are only suitable for professional athletes. That's why we asked what the experts' opinion is: for whom does the use of nutritional supplements make sense and which nutrients are most recommended to introduce into the body?
Food supplements have become popular in recent years part of the diet of many athletes, both professional and recreational. The reason lies in the fact that it is not easy to consume all of them through diet alone nutrients, which the body needs, especially if exposed frequent physical exertion.
Exercise experts claim that nutritional supplements can help athletes increase performance, but they also shorten it regeneration period.
Nutritional supplements are common among athletes Photo: Karolina Grabowska / PexelsWhen to decide to use nutritional supplements?
Deciding whether to take nutritional supplements depends on several things various factors. It is important, s which sports you deal with what yours is like goal and how often you train. It also has great significance yours food: those who enter the body with it alone enough nutrients and they train only recreationally, they will need less of them compared to people whose diet does not contain all of them essential nutrients. Nevertheless, the introduction of supplements does not mean that you nutrition there is no need to be careful: they will work optimally in combination with a healthy diet.
They also have various nutritional supplements different effects, so we have prepared for you list of most popular and theirs properties.
Use is recommended during intense exercise Photo: Andrea Piacquadio / PexelsWhich nutritional supplements to choose?
1. Creatine: Creatine is a dietary supplement that is most popular among bodybuilders and professional athletes. This is because it helps the muscles to greater power and endurance. It also cuts down on time regeneration and helps that after injuries you recover faster. It is available in dust and capsules, and experts recommend that you enter 3-5 capsules per day. Because creatine helps with muscle growth, but it is not recommended for those who do not want this effect and whose main goal is slimmer appearance.
2. BCAA or branched-chain amino acids: BCAA is an abbreviation for a combination of three branched-chain amino acids, which are recommended to be included in the diet mainly because our body needs them it doesn't just produce. They can take care of maintaining muscle mass, shorten the period regeneration, but at the same time they also accelerate fat burning. BCAAs are available in the form capsules and drinks, but you can enjoy them before, during or after exercise.
3. Glutamine: Glutamine applies to the most important amino acid in our body, which a healthy organism produced by himself. Therefore, intake via dietary supplements is only necessary if you are dealing with intense sports. In this case, it can reduce the time regeneration and increases your efficiency, but should also improve immune system. Glutamine is available in the form capsules and dust, but it is best to eat it after exercise.
4. Vitamin D3: The intake of vitamin D is recommended by experts mainly because it can improve the functioning of our body immune system and strengthen ours bones. It is almost impossible to consume too much of it with food, so it is useful even if you do sports at all you don't deal. In the case of regular exercise, however, you will notice an improvement after use muscle function and faster recovery after training.
5. Omega-3 fatty acids: Even if it's your primary goal weight loss, you should be aware that fatty acids urgent for your body to function. And because it is the optimal ratio of omega-6 and omega-3 fatty acids 3:1, but for most people the situation is closer to the ratio 20:1, is the intake of dietary supplements containing omega-3 fatty acids highly recommended. Not only will they help build your muscles and thus accelerated loss of body fat, but they will also decrease blood sugar level and worked anti-inflammatory.
6. Magnesium: Magnesium is considered one of the most popular ones nutritional supplements. This is because this mineral we urgently need, and the body cannot produce it by itself. The optimal daily intake of magnesium is 300 mg for women and 350 mg for men, but the need for intense exercises increases. It is most recommended that you take magnesium before training or before sleep.
Zadnja posodobitev 2024-04-24 / Partnerske povezave / Vir fotografij: Amazon Product Advertising API
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