When a person wants to work out they also take supplements to
boost their performance. There are multiple supplements – for example, protein
powder and creatine. There are different kinds of workout supplements, some for
specific goals and others to treat joint pain. According to the National
Institutes of Health, supplements are designed to improve performance, reduce
the risk of injury, and enhance recovery. Some supplements may seem
promising, but remember that their purpose is just to supplement the food in
your diet, not substitute it. A healthy diet is key. A person should not
replace food.
The U.S. Food and Drug Administration does not hold
supplements to the same standard as prescription drugs. Choose carefully when
looking for supplements to avoid side effects from untested ingredients. Before
taking a new supplement, check to make sure it has been tested and consult your
doctor. It is not a good idea to approach marketing claims by supplement
companies with skepticism. A lot of falsehoods are out there.
These
Supplements can be used to Get Bigger Muscles and a Leaner Body:
Creatine:
It is one of the top three sports supplements recommended by
sports scientists. It acts to boost muscle strength and power, increase lean
muscle mass, and improve the recovery time from workouts. Creatine is in your body
and it is used to prepare for very intensive exercise. A study shows that
supplementing with creatine during six weeks of resistance training helped to
significantly increase strength.
A study from November 2018, published in Nutrients, found
that giving creatine supplements increases muscular strength and reduces muscle
damage after four weeks of training. Creatine is well-studied and safe, making
it an appropriate supplement for all athletes.
Before you take creatine, it is advisable to speak with your
doctor to see if this supplement is appropriate for you. According to Mount
Sinai, creatine supplements can cause a range of side effects. These include
weight gain, muscle strains and cramps, upset stomach, high blood pressure,
liver dysfunction, and kidney damage.
Leucine:
One of the three types of amino acids used to fuel skeletal
muscles, leucine is found specifically in some food products. Leucine’s job is
to help rebuild and maintain muscles, including in people over 50 who may need
assistance. It’s just one of the top supplements recommended by experts for
unlocking your potential. People typically use leucine to build muscle
strength. Leucine activates a specific pathway, making the muscle turn on
activation for growth and repair. You can also get this supplement from your
diet. It’s found in meats and cheeses.
Be careful when taking high doses of leucine since this can
lead to low blood sugar. The daily upper limit for safe intake is around 0.53
grams per kilogram of body weight and it should not be taken if a person is
pregnant or breastfeeding or if they have been diagnosed with a certain
metabolic disorder.
Protein:
Plant-based protein such as peas and other grains aids in
muscle growth and repair. Animal-based protein such as whey is often used by
athletes looking to increase the benefits of their workouts to
accelerate muscle repair. According
to the office of Disease Prevention and Health Promotion, those trying to build
muscle should eat between 0.5-0.9g of protein per pound of body weight each day.
The amount could increase during times of intense training.
A typical dosage of protein is enough, according to the ODS.
They recommend focusing on real food, while only using supplements if you have
trouble getting enough through diet. If you eat enough protein from food, you
don’t need supplements, says RD Spano.
Beta-Hydroxy
Beta-Methyl butyrate (HMB):
A study published in the Journal of Human Kinetics in 2019
has shown that HMB (Beta-Hydroxy Beta-Methyl butyrate) can reduce muscle damage and speed up recovery
after an intense workout. As well, it improves strength. It has no side
effects, HMB can prevent muscle breakdown in those recovering from a hip
injury. There should be more research to determine whether or not
there are any benefits of HMB to exercisers.
Caffeine:
A daily cup of coffee can help increase your exercise
performance. It helps one out of every four athletes (including triathletes,
marathoners, tennis players, and weight lifters). There are some theories as to
why it works; it might preserve muscle glycogen or interact beneficially
with the nervous system.
Research has shown that caffeine is most effective when used
as a supplement for aerobic endurance, and doses should be between 3 and 6
mg/kg of body weight.
Some supplements contain 600 to 800mg of caffeine, which can
cause cardiac arrest for some people. Too much caffeine can have less severe,
but still concerning side effects, such as insomnia and headaches. Keep
caffeine out of your diet if you have heart problems.
What does
Beta-alanine do for your body?
Beta-alanine is an amino acid produced by the liver. It is also
present in meat and chicken. Beta-alanine can be used to prevent the lactic
acid that causes soreness and fatigue during exercise. Its main benefit is that
it will allow a person to work out longer and recover quicker.
There is strong evidence supporting the effectiveness of
beta-alanine. A study published in April 2018 found that those who took beta-alanine during their five-week strength training saw several
repetitions completed and were able to lift more weight.
When you take beta-alanine, it may not have any effect on
you right away. However, if you take it for at least two to four weeks, your
performance will improve.
Sodium
Bicarbonate:
Some research suggests that sodium bicarbonate can help you
with your performance during intense activities, but it may not create a significant
improvement in everyone. Some users say it may actually worsen your performance.
Intense, explosive, or sustained exercises can lead to lactic-acid buildup which
can cause exhaustion and reduced muscle force. Sodium bicarbonate can reduce
this buildup by lowering body acidity.