Nutrition plan

Sports nutrition


Best Food Supplements for Workouts

How do dietary supplements help with fitness? Regardless of your body type, experience or training goals, supplements can be useful for everyone. You won't achieve your goals just by training. There are a lot of factors besides training that determine whether or not you are making progress. One of those factors is nutrition. You can go to the gym 4 or 5 times a week, but without an adjusted diet or unreached macros you won't achieve the success you work so hard for. A good workout and a good diet. These are the two foundations for success. However, this does not mean that nothing extra can be done to make even better profits. For example, a supplement plan can undoubtedly promote the process of muscle development in all sorts of ways. In terms of energy, strength, endurance, recovery and health, a range of supplements can support your body to achieve your goals in an efficient way. Energy Sometimes motivation alone is not enough and we feel tired at times when we need to train. Training on an early Monday morning, or evening training after a long day's work, we can't always choose when to train. As a result, we are often tired even before we even start. Certain supplements are designed for these situations to give you the necessary energy boost to cope 100% with them. Pre-workout supplements are necessary to boost your performance during the fitness training. Some of them are based on glucose and sugars. Others include amino acids and vitamins some energy-generating substances that also increase your focus and alertness during your workout. Products with a stimulating effect such as caffeine, citrulline, arginine and L-Tyrosine are available as separate supplements but often contain vitamins and endurance and strength supplements in one formula in order to achieve a full-fledged, effective pre-workout. Endurance Giving you that energy boost to start your workout is one thing, but being able to sustain the workout is something not all energy stimulants can do. That's why pre-workouts often contain endurance-enhancing substances. Beta-alanine is one of them. This non-essential amino acid increases the ability of the muscles to perform harder and longer by reducing the onset of muscle fatigue. Beta-alanine is a product that works optimally for explosive sports, but it can also reduce muscle fatigue in endurance sports. Of course, there are also supplements for pure endurance sports such as running or cycling. Energy gels and electrolyte powders can release long-lasting energy to promote endurance. Intra-workout formulas (Pro:Lung from Myprotein for example) can also release fast-acting carbohydrates, proteins and electrolytes during the workout itself to effectively maintain your workout. Strength Pre workouts also contain substances that can boost our strength. The most popular and studied product is without doubt creatine. Creatine can significantly improve physical performance during intensive exercise by increasing the amount of ATP (strength suppliers) in our muscle cells. Unlike caffeine, which already works when taken once, creatine should be used systematically for several weeks to achieve maximum results. However, research shows that athletes from explosive sports can increase their muscle strength faster with the use of creatine. Creatine Monohydrate (from Myprotein, for example) appears to be the most efficient. Recovery Whether it's muscle growth, fat loss or increasing maximum strength, recovery after training is an important, or not the most important part of success. During training, muscle tissue is broken down and depending on the intensity, volume and duration of the training, nutrition is crucial for optimal recovery. Once your energy from food is depleted, the body enters a catabolic state (muscles are used as energy). This catabolic state must be avoided or stopped as soon as possible by replenishing glycogen stores and supplying the body with proteins and amino acids. Glycogen is stored carbohydrates in muscles and liver. During intense training, glycogen stores are quickly depleted, therefore it is important to take fast carbohydrates post-workout so that the stores are replenished quickly. Therefore choose simple sugars such as dextrose and/or maltodextrin powder. These have a high glycemic index, which means that they are quickly absorbable by the body. Gatorade and some fruits also have a higher glycemic index than slow carbohydrate rice or oatmeal. Another important factor is protein intake. When you have finished training, your muscles are begging for recovery and rebuilding. This requires protein. This also needs to be done as quickly as possible and fast protein sources are needed. (Hydrolysed) whey protein is quickly digestible and therefore the best option. Proteins consist of amino acids, which are the building blocks of our muscles. The most important amino acids that prevent the breakdown of muscle proteins after training and promote muscle recovery are BCAAs and glutamine. Most whey proteins already have a good BCAA profile, but you can always supplement your post-workout shake with extra BCAA powder. Another important amino acid is glutamine. The glutamine values in the muscles drop sharply during your workout and a dose in your post-workout will stimulate recovery and reduce muscle aches and pains. Also during the workout itself you can already start the recovery process by consuming amino acids intra-workout. Health No matter how fast you can run, no matter how much weight you can lift, health should always be a priority factor on your road to success. Without an optimally functioning body you won't get there. A well-functioning heart, healthy muscles and joints and a solid immune system are three of the most important things that have to be present in every sport to achieve your goals. An efficient cardiovascular system is crucial, always and everywhere. Omega 3, 6 and 9 fatty acids play an important role in our heart function. They are usually available in softgels as omega 3, omega 3,6,9 or as CLA, cod liver oil and certain oils. Injuries are the worst thing that can happen to you if you work so hard for your goals. So it is undoubtedly necessary to take care of your joints and muscles. Glucosamine, calcium and magnesium supplements are the most important ones that can help. Finally, (multi)vitamins and minerals are a good way to ensure that the body can perform at its best. These supplements should always have a place in the diet of every athlete. No substitute for a healthy diet  Remember, supplements remain supplements, and are not a substitute for a healthy diet. They are best consumed in addition to a balanced diet, adapted to your sports branch. Whether you're a bodybuilder, athlete or marathon runner, supplements can be beneficial in many ways. Don't expect miracles, but know that they can help you to make the necessary progress and achieve your desired goals. #interesting #men #women #male #female #unisex #bodybuilding #loseweight #gainbodymass #gainmass #gainmuscle #20-35 #35-50

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