For people training very hard, diet alone may not be enough to achieve the results they dream of. It is worth considering which supplements should be used when training hard? Is it necessary to take all types of supplements?
Situation on the supplements market
There are supplements of every type available on the market today. The manufacturers of these supplements guarantee the effects of products ranging from vitamins to stacks. Of course, the products vary in nutritional value and also in price, so choosing the 'best' supplements is very difficult. Surely it is necessary to use all types of supplements for increased exercise? Everything, of course, depends on your individual goals, but it is worth remembering that without proper diet and training, taking even the most expensive supplements will only be a waste of money.
Supplements to take with increased training
Creatine is considered the most effective dietary supplement to help with strength training. It has been scientifically proven that proper creatine supplementation increases energy, making it possible to do a workout with greater intensity. Creatine additionally increases the volume of muscle cells and also has the effect of improving protein synthesis in the body. Creatine is found in trace amounts in food, so anyone training hard and intensely should stock up on this supplement.
Whey protein is by far the most commonly purchased supplement by people who exercise. Whey protein powder is an excellent dietary supplement. It is worth noting that protein supplement is a complete source of protein, i.e. it has all the essential amino acids. The intake of protein nutrition depends on the protein deficiency in a person's diet. It is recommended to be taken with or between meals. Protein is rapidly absorbed by the body, so it is recommended to take it immediately after waking up or after training. Of course, taking a protein supplement is not necessary. If you have the right amount of protein in your diet, there is no need to do so. It is worth remembering not to overdo the intake of macronutrients. The statistical exercising person needs between 2 and 2.5 grams of protein per kilogram of body weight.
Vitamins and minerals are not a commonly used supplement, but are necessary for the body to function properly. People who train have much higher requirements when it comes to the supply of vitamins and minerals. A deficiency in vitamins and minerals may be responsible for significantly lower performance during training, as well as slower muscle growth. The most important functions they perform in the body are to boost immunity, better health and faster regeneration. The combination of zinc and magnesium, in the right quantities, contributes to increased testosterone levels.
Omega-3 fatty acids accelerate metabolism
It has been proven that the consumption of omega-3 fatty acids helps to speed up metabolism, while stimulating the thermogenesis process. The systematic intake of omega-3 influences the body to gain significantly more sugars from the carbohydrates consumed. Omega-3 fatty acids can also support blood circulation, allowing the transport of, among other things, protein and carbohydrates. Taking omega-3s in the right doses during fat reduction or mass building is very beneficial for the body.
BCAAs - branched-chain amino acids contribute to the rapid recovery of muscle tissue after hard training, especially when glycogen stores are low. Amino acids are the building blocks of proteins, so they are used to build new protein "blocks".
Are dietary supplements necessary for increased exercise?
Taking dietary supplements is a very important part of any person training hard. The number of supplements to be taken, as well as their dosage, depends on the person's goal and training programme. This is why it is a good idea to consult a competent person before buying dietary supplements, who will advise you on what supplements you really need.
