We all have different fitness goals or objectives. Some of us work out because we aim to lose weight while others will focus more on gaining or building muscles. We also have different dietary preferences whereas some people goes on vegan diet while others try out various diet plans. Regardless of what are preferences are, we all share one goal and that is to be healthy.
We all aim to achieve better result and of course, most of us are eager to see the result quickly as expected. Although our body can build muscles if we take a protein-rich diet, the progress may still be slow. This is where the supplements come in. They act as a catalyst which speeds up the muscle building process and help us achieve better and more satisfying result. They may not be necessary but they are extremely helpful in achieving our respective fitness goals. Listed below top ten supplements for exercise.
Those who are in high-intensity activity, sports and bodybuilding, Creatine is a supplement that will be extremely beneficial in many levels. Creatine is naturally produced in our body to help fuel up our muscles. This is why those who regularly visit gym for their workout routine take it as a supplement to boost their performance. Creatine is more like a second battery in our body and supply us energy as needed.
2. Whey Protein
Possibly one of the most popular supplements for exercise.Protein alone plays a huge role in muscle building and also helps you recover quickly after heavy exercise or workout routine. Whey Protein is the most in demand variant of protein powder supplement along with other supplements like Egg Protein, Casein and Pea. Whey Protein Isolate in particular will provide you the cleanest and purest form of whey protein.
3. Omega-3 Fatty Acids
Omega 3 Fatty Acids which we can normally obtain by consuming fish plays a huge role in keeping our heart healthy. It contains DHA and EPA which are both essential nutrients responsible for preventing and managing heart diseases. Apart from it, Omega 3 Fish Oil can also contribute muscle growth as it supports blood circulation to allow essential nutrients like Protein and Carbohydrates to reach muscle and exert their effects. This supplement also promotes weight loss by maximizing our body’s metabolic rate.
When it comes to muscle building, the BCAAs or Branch Chain Amino Acids plays a huge role and something everyone must consider on top of their supplement list. There are three BCAAs which includes leucine, isoleucine and valine. All these essential amino acids should be taken through the food we eat or through BCAA protein supplements. BCAAs are extremely important for the immediate recovery of muscle tissue. They are responsible for building new proteins after a hard training or workout. Therefore, those who workout regularly or those who often involved in high intensity training will find BCAA Supplement absolutely beneficial.
5. Post Workout Recovery Drinks
After a hard training, our muscles will become partially depleted of glycogen which was used to fuel our body during the training. To top it all, some of our muscles are damaged and broke down. As what the title suggests, Post Workout Recovery Drinks allows you to recover quickly from that heavy workout. Thanks to its protein content that promotes increased muscular recovery and growth. These recovery drinks also contains carbs for glycogen replenishment and insulin release.
Caffeine which is normally found in coffee, tea and other beverages is an effective pre-workout supplement. Caffeine can stimulate certain parts of our brain to increase alertness and can make us feel less tired. Regardless of what type of exercise you perform, caffeine can increase power output and the ability to produce force quickly. It also dramatically improves performance in some long endurance events or exercise.
7. Multi Vitamin and Mineral Supplements
Unlike all the supplements mentioned above, Multivitamins and Multimineral supplements are not exactly the supplements you will think of when it comes to muscle growth and even weight loss. However, they still play a huge part as taking high quality vitamins and minerals is a fundamental way in which to support the cellular condition under which performance and muscle growth can occur. Above all, vitamins and minerals are essential to our body to boost our immune system.
Beta- Alanine is another amino acid that is highly essential to help our body fight muscle fatigue. During intense exercise, acids will start to build up in our body and this is where beta-alanine comes in. Beta-Alanine helps combat this acid. Taking Beta Alanine supplements helps to improve your performance during an intense training which makes it an ideal pre-workout supplement.
9. Fiber Supplements
Fruits and vegetables are excellent source of high quality fiber. However, if you are not getting enough, then you might consider taking fiber supplements. Fiber helps lower total body inflammation and protects against elevated blood lipids and blood pressure. Fiber is notably good for digestion and it also promotes weight loss.
L-Glutamine is another essential amino acid that is critical for muscle recovery. L-Glutamine is comprised of up to 60 percent of free-form amino acids circulating the muscle tissue. If the body has an abundant supply of L-Glutamine, the muscle tissues will be less likely depleted during or after intense training or if ever the body is under condition of stress.