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Everything you need to know about the benefits of vitamins, minerals, proteins and other sports supplements if you are an amateur athlete.
Sports supplements can help enhance the effects of an effective diet and training program. In order not to be mistaken for an alternative to a healthy and balanced diet, supplements should help make up for any nutritional deficiencies. And, when used effectively, they can help you lose fat, gain muscle mass, and increase energy and muscle gain.
Fighting fat with sports supplements
Caffeine
Caffeine will naturally stimulate your body’s metabolism to give you more energy during workouts. The fact that you have more energy will give you the ability to burn more calories during your workouts. But while caffeine is extremely effective at losing fat, it’s important to monitor how much of it you have. It is recommended not to take more than 400 mg per day, equal to about five cups.
While caffeine can be ingested orally in pill or gum form, natural sources include coffee, green tea, dark chocolate, and enhanced chewing gum.
Vitamin C is a natural diuretic and can help rid the body of any excess water weight as well as boost the immune system. Citrus fruits, green vegetables, and tomatoes all contain high levels of vitamin C, a powerful antioxidant that can protect the body from infections and exercise-induced oxidative stress. It also helps the body absorb iron and metabolize carbohydrates for fuel.
Although soluble and chewable tablets are available to meet the need for vitamin C, grapefruit, oranges, lemons, spinach and kale are also naturally effective sources.
When you’re deficient, it’s easy to overlook many vitamin-dense foods to save calories. A worthy multivitamin tablet that includes all the essential vitamins A, B, B12, C, D, E and K can prove to be an extremely effective compensation for this.
How to gain muscle mass with supplements
Protein is an important nutrient that helps support the immune system, create antibodies, replace dead cells, and build muscle. Fish, milk and eggs are all rich sources of protein, but if you’re having trouble planning meals, protein bars </ a> o smoothies are a convenient way to increase your intake.
A 2004 study published in the Nutrition Journal found that protein could help increase muscle growth and promote lean mass gain. Male participants of a college weight training course were given daily protein bars containing soy or whey protein. The results found that both types of protein bars helped participants gain lean body mass, but only the soy-based bar had an additional antioxidant function.
A 2004 study published in the Nutrition Journal found that protein could help increase muscle growth and promote lean mass gain. Male participants of a college weight training course were given daily protein bars containing soy or whey protein. The results found that both types of protein bars helped participants gain lean body mass, but only the soy-based bar had an additional antioxidant function.
Vitamin D promotes bone health and also aids muscle efficiency. Natural food sources of vitamin D include oily fish, egg yolks, mushrooms and cheese, but to reach adequate levels it is best to take a supplement.
Supplements to increase energy
Calcium
Calcium, found in dairy products, is essential for strong bones and teeth, as well as for muscle contractions and energy metabolism. Too little could result in the release of the hormone, calcitriol, which causes your body to store unnecessary fat.
Iron
Il ferro aiuta a mantenere alti livelli di energia e mantiene forte il sistema immunitario. Fa anche parte dell’emoglobina, il pigmento che trasporta l’ossigeno dai polmoni ai muscoli. Gli alimenti ricchi di ferro includono sardine, carne rossa e crusca.
Omega 3
Fatty acids like omega 3, which improve blood flow, are very important to include in your diet because your body cannot physically produce them. Find these essential acids in supplements or foods such as salmon, nuts, soybeans, and canola oil.
A good combination
Using a combination of these supplements along with a carefully planned nutrition and workout plan will really help towards muscle building and fat loss goals. While it is a challenge, for those who truly care about their health and are dedicated to making their body the best it can be, it is achievable.
Nothing beats a healthy, balanced diet to provide all the nutrients we need. But when that’s not possible, supplements can help. This article is not intended to replace medical advice. Consult your doctor before trying supplements.