What supplements should I take? A must read if you’re taking supplements
By the time food is harvested, processed, packaged, shipped and stocked in supermarkets and groceries, most of its useful nutrients are lost. This makes it difficult for you to achieve goals such as muscle gain and fat loss through food intake.
Luckily, supplements are here to save the day!
Intake of dietary and sports supplements will support your health and fitness goals on a long- term basis. But to enjoy this benefit you should learn what to take and what to skip.
Here we list some of the supplements that are great for training and dieting. We got in touch with Extreme Nutrition – www.extremenutritionaus.com.au in Adelaide for these insights. Follow them on Instagram for more information.
Creatine is probably the most effective supplement for high-intensity workouts. It usually facilitates strength programs and can produce huge gains in muscle tissue. When combined with a fast-acting protein, like Whey, creatine can highly boost your energy levels.
2. Omega-3 (Fatty Acids)
Omega-3s provide various health benefits. They improve insulin sensitivity, decrease the incidence of Alzheimer’s disease and help prevent certain types of cancer, including prostate and breast cancers. Besides that, omega-3 increases the chances of fat loss. Omega-3 supplements come in liquid and capsule form. The liquid form is preferred because it is pleasant to swallow and has high dosage levels than capsules.
Many health problems such as cancer and heart disease can be traced back to mineral and vitamin deficiency. Eating a diet rich in vegetables, fruits and fortified food, will pack your body with vitamins essential in preventing such diseases. Similarly, multivitamin supplements are very effective and offer a form of health insurance.
Magnesium helps the body reduce cortisol levels. Lack of sleep, overtraining, working long hours and poor nutrition can lead to increased cortisol (or stress). Way too much cortisol can affect body composition. Supplementation with magnesium improves recovery and cognitive function.
Mostly found in dairy products like cheese, yoghurt, and milk, calcium helps prevent osteoporosis and maintain healthy bones. Calcium supplements are a good idea if you don’t like dairy products. To improve calcium absorption, pair your supplements with vitamin D.
You may hate foods rich in iron – lean meats, nuts, seafood and leafy vegetables – but the mineral is important for the prevention of anaemia. Iron supplements ensure the proper functioning of red blood cells and are great for anaemic individuals and women who are menstruating or pregnant.
7. Whey Protein
Anyone with a goal of muscle and strength building will certainly benefit from Whey protein. This widely popular sports supplement increases protein consumption and helps your muscles grow and repair after exercise. Protein powders are also useful if you fall short of your daily protein consumption.
Supplementing Glutamine prevents catabolism and allows you to exercise vigorously without depleting your natural energy reserves. Anyone involved in weight loss and heavy activity stands to benefit from Glutamine supplementation.
A favourite for athletes and bodybuilders, ZMA supplement enhances recovery from exercise and increases testosterone production. It also helps you sleep better and increases your libido.
Research indicates that Glucosamine is beneficial for those suffering from rheumatoid arthritis and osteoporosis. On top of that, it repairs cartilages and other tissues.
Take these supplements today to improve your health and realise your fitness goals ASAP!