Starting a gym routine is one of the best decisions you can make. Yes, it requires a lot of dedication, patience and persistence, but it’s worth it. You’ll gain many physical and mental benefits. Your body and mind will transform.
To speed up the transformation process and help you develop, you can take some supplements. There are many different types, some are for pre- and some are for post-workout, but both will enhance your performance and progress.
Pre-Workout Supplements
Beta-Alanine
Beta-alanine is one of the amino acids. It’s one that our body produces, our liver to be more precise. We can also consume it through foods like poultry, fish and meat. The amount of beta-alanine our bodies produce isn’t enough to give us a boost in our exercise performance. According to research, we need around 4-6g of beta-alanine in around 4 weeks to get the needed boost.
This is where a high-performance, efficient bodybuilding supplement would help. It’s a crucial supplement, especially if you’re into HIIT (high-intensity interval training). It also has a big impact on reducing your muscular fatigue. Muscular fatigue is something that most older adults experience and a beta alanine supplement can help them a lot.
During exercise, the first thing you lose is glucose, which is your body’s primary fuel source. When doing this, your body creates lactate which makes hydrogen ions. The ions make your muscles acidic by reducing their pH levels. That’s why you get muscle fatigue. Beta-alanine helps you by increasing the carnosine levels in your muscles and reducing fatigue.
One side effect you may experience is skin tingling. If you do, just lower the dosage you’re taking during the day. If this doesn’t work, consult with a doctor. Besides this, beta-alanine is a safe supplement when taken in recommended doses. Just to make sure everything is fine, consult with your doctor because some medical conditions don’t go well with this supplement.
Caffeine
Caffeine belongs in this group because of its stimulant effects. It makes you a better athlete and makes endurance-based workouts last much longer. If you’re a beginner it may not suit you the best. However, it works perfectly for experienced athletes such as swimmers and cyclists. Additionally, caffeine will improve your neuromuscular coordination, attentiveness and vigilance.
Creatine
Creatine is also produced inside our bodies. It’s made out of amino acids but you can also consume it through foods, specifically seafood and meat. Once it enters our body it helps it produce adenosine triphosphate, or ATP, which is what gives our muscles an energy boost. Increased energy means increased training volume.
Creatine is the right supplement for people who enjoy weightlifting and sports that include short sprints. It’s important to remember that creatine doesn’t work well with kidney diseases and bipolar disorder. So, if you’re dealing with something like this, consult with your doctor.
Post-Workout Supplements
Casein
Did you know that milk is the source of casein? In fact, it makes up almost 80% of its structure. This bodybuilding supplement is the first choice of many athletes and gym enthusiasts because our bodies slowly digest it in the system. Plus, it’s readily available in every supplement store.
One of the main advantages of casein is its exceptional composition containing all essential amino acids. They’re responsible for the growth and repair of our muscles. Many people take casein before going to bed, so their bodies can recover while sleeping. This is one of my favourite supplements because it increases muscle mass and fat loss. However, if you’re lactose intolerant, casein is not for you.
Whey
Whey is the second component that alongside casein makes milk. It completes its structure with the remaining 20%. Whey is the liquid portion of milk, whereas casein is its solid component. There are three varieties of whey protein. The first one is whey protein concentrate which has the most nutrients.
The second one is protein isolate. This one is easily digested and can even work for people who have trouble consuming milk and are lactose intolerant. Last but not least is whey protein hydrolysate. This one is the fastest to digest and can have a bitter taste.
Whey workout supplements are very beneficial. They will keep you full for a longer period, are great muscle builders and stave off protein deficiency. If you’re on a weight-loss journey, all of these components can help you reach your goal faster. Consuming the protein will prevent you from grabbing snacks with empty calories between meals.
Soy
Soy protein derives from soybeans. Even though it comes from a plant, it has high volumes of protein and all of the essential amino acids. It’s a safe replacement for animal proteins in case you’re lactose intolerant or have any milk allergies. Plus, our bodies can absorb it faster.
When compared to casein research shows that it promotes bigger and faster muscle recovery. However, soy protein is not so good when you’re building muscle mass. It doesn’t have the same effect as whey or casein. So, depending on what your fitness goals are, you can consume soy protein as well.
Pea
Pea protein and supplements are becoming more and more popular. They’re made of yellow split peas and are ideal for vegetarians, vegans and people with lactose intolerance. It also has all the 9 essential amino acids and its main goal is to improve muscle endurance and thickness.
Hemp
Hemp protein is made of the plant’s seeds. It’s still under research to find out what is its true potential and what exactly it helps with. There are athletes and gym enthusiasts who have already given positive feedback about it. From what has been proven until now, we know that it has a lot of omega-3 fatty acids and some of the essential amino acids. It’s easily digestible because it’s rich in fibre. Plus, the leucine it contains helps with the build-up of muscle mass.