1. Protein powder (whey)

You may be wondering “Why do I need protein?” Protein is an important nutrient that everyone needs on a daily basis. It is made up of essential and non-essential amino acids, which are the building blocks of a healthy body. Protein has several different functions in the body, including:

– Repair the cells of the body

– Build and repair muscles and bones.

– Provide a source of energy.

– Control many of the important processes of the body related to metabolism.

Whey protein is a high-quality protein powder from cow’s milk. Milk has two proteins: casein and whey. It is often referred to as the ‘Gold Standard’ of protein, and with very good reason.

A typical serving of whey protein contains the same amount of protein found in a chicken breast, but it is also very low in fat and carbohydrates.

It is a naturally complete protein and is often referred to as “fast” protein for its ability to provide rapid nutrition to muscles. Excellent for a post-workout shake.

Whey protein has a higher biological value than many foods, including fish, beef, and soybeans. What this means is that your body uses more protein.

Whey protein contains high levels of essential amino acids and branched chain amino acids (BCAAs), both of which play a vital role in muscle growth.

Whey protein is also naturally high in the amino acids gluthamine and leucine, which help with muscle repair and recovery after a hard workout.

2. Essential fatty acids (EFAs)

There are twenty different fatty acids needed in your body, but they are all made up of two: linoleic acid and linolenic acid. Linoleic acid is often called omega 6 fatty acids and

Linolenic is often called omega-3 fatty acids. (Omega-9 is necessary but “not essential” because the body can make a modest amount on its own, as long as the essential essential fatty acids are

present.) These two fatty acids are essential. You must get them from supplements or from the foods you eat because your body cannot make them.

Why consume fat? Dietary fats, when used correctly, are of great benefit, rather than risk, as some people perceive. Essential fatty acids offer protection against heart disease, free radical damage and cancer, increase metabolic rate and fat burning, increase muscle mass and the production of hormones such as testosterone.

Essential fatty acids are especially important for the joints. When you exercise, you apply tremendous pressure to your joints every day. It is vital that we have a strong and smoothly functioning skeletal system in order to do our best. Omega 3 has been shown to have positive results in relieving stiffness and tender joints. For example, omega 3s were tested in arthritis patients. The results showed a significant reduction in disease activity, pain assessment, and the number of weak joints. In addition, morning stiffness and several tender joints were relieved.

Sources of essential fatty acids include flaxseed oil, hemp seed oil, fish oil, pumpkin oil, canola oil, walnuts, flax meal, flax bread, omega-rich eggs, green leafy vegetables such as spinach and fish oil tablets, among others.

3. Multivitamins

Exercising, although it is very beneficial for our body, can also be exhausting. For this reason, we must eat a well balanced diet. However, time and habits do not always make it possible.

This is where multivitamins become important tools that we can use. When buying a multivitamin, you should look for one that contains vitamins A, C, D, and K, folic acid, copper, iron, and zinc. Each vitamin and mineral is known to help your body in a unique way. Vitamin A is necessary to help build strong bones.

– Vitamin C helps develop a strong immune system

– Vitamin D helps protect our skin and bones.

– Vitamin K helps our blood to be abundant.

– Folic acid helps form red blood cells

– Copper helps absorb iron

– Iron helps transport oxygen through our blood.

– Zinc helps our body to form blood and heal

– Both calcium and magnesium are necessary to build strong bones.

If you exercise regularly, you should choose a multivitamin supplement that also contains the following:

– An increased amount of iron (generally around 50% of the recommended daily dose)

– Vitamins of the multivitamin B complex

– Vitamin E

– selenium

The B complex vitamins are known as energy vitamins. They work to give and help our bodies process energy, easily and quickly. Vitamin E helps prevent the body from rusting

Vitamin A, and helps prevent body tissues from breaking down. Selenium helps our body’s immune system.

4. Creatine

Creatine is a natural nutrient found in foods like meat and is also found in our muscle cells, where it is used to boost high-intensity muscle contractions. Creatine has been the mainstay of the sports industry for years as a sports enhancer amino acid that increases strength and endurance in athletes supplementing with creatine.

Research carried out in the last decade has shown that taking creatine orally at a rate of 5 to 20 grams per day appears to be very safe and largely devoid of adverse side effects, while at the same time effectively improving response physiological to resistance exercise. , increasing the production of maximum force of the muscles in both men and women.

When buying creatine, you want to buy creatine monohydrate.

5. L-glutamine

Glutamine is an amino acid produced naturally by our body and is helpful for the excellent functioning of our digestive system, immune system, and many more. It is commonly produced by the brain, lungs, heart, kidney, liver, etc.

When our body decreases the production of this element, a glutamine supplement can be taken and it is a popular health product used by many today. The food you eat is useless if it is not absorbed. It’s like panning for gold with a chain-link fence. The anatomical equivalent of this chain-link fence is a variety of digestive conditions, including leaky boy syndrome, for which L-glutamine has been shown to be a promising treatment. Consuming 10 to 30 grams after training can speed repair and help prevent pain.

You can find a wide selection of glutamine supplements in health stores, pharmacies, and online due to the popularity of this supplement and the healthy benefits it can provide to the human body.

Leave a Reply

Your email address will not be published. Required fields are marked *