You’re getting all the nutrients you need, right? Wrong! Here are three supplements you have to try today!
When establishing a healthy and effective exercise regimen, there are a lot of factors to consider.
These include your fitness level, personal goals, type of workouts, duration of the workouts and the frequency of the workouts, among others. The list goes on and on. It is no surprise then that many other crucial factors tend to get neglected. One of the most commonly overlooked aspects of a healthy training person is the use of supplements.
The world of supplements is vast and confusing. Where do you begin? Right here. To begin with, you have to choose ones that are the best fit for you and that will produce the results you want. The right supplements will make it easier to receive the needed nutrients in order to build muscle. They can also work to boost your workouts.
For them to work properly, they must be taken the right way and combined with a proper diet. Timing has a significant impact on the effectiveness of your supplements. Why? When you take them is just as important as what you’re actually taking. So let’s take a look at a few of the best supplements out there, and specify exactly when and how they should be consumed. This way, you’ll be absolutely sure you’re getting the most out of what you put into your body.
This Is The Case For Creatine Supplements..
One of the most widely touted supplements out there is creatine. And, for a good reason too. It is easily among the best and most well-researched supplements you will find. Hundreds of articles and healthcare professionals assert not only the benefits of creatine but, more importantly, its safety. This is thanks to the fact that there’s nothing harmful or unnatural in it.
This little miracle powder (or pill, if that’s how you choose to take it) is a by-product of amino acid (protein) metabolites found in the liver, kidneys and pancreas. Almost all of the body’s creatine is stored in skeletal muscle, and the small remainder is kept in the liver, kidneys, brain and testes. Since it is already a naturally occurring substance in the body, adding more by way of a supplement form is perfectly safe when done correctly, and can only serve to help. Make sure to research the best creatine since there are many types.
The Studies Tell The Story.
All of that research doesn’t lie. Studies have linked creatine to increased muscle mass, boosted strength and improved anaerobic capacity. Specifically, it can enhance the maximum strength and energy output of your workouts, allowing you to lift heavier and longer.
Post-exercise, it can aid in workout recovery and drop the time needed to regain strength after heavy workouts. Furthermore, the benefits extend well beyond bodybuilding purposes. It can also help fight memory loss, support anti-aging and boost cell protection capabilities. While there are numerous forms of creatine available, creatine monohydrate is the best of the bunch.
Simple. It is the longest-standing kind and has the most research behind it.
When Should You Take Creatine Supplements?
So when is the right time take it? This is where it gets a little complicated. Why? There are actually compelling arguments for taking it before exercise and after exercise.
First, let’s look at the case for taking it before your workouts. More creatine means more ATP. As the primary source of cellular energy, more ATP yields more power for your muscles to use. And more power allows for increased activation of muscle fibers. This allows for more weight to be lifted and therefore more muscle gains.
On the other hand, there is the case for taking it after your workouts. Post-exercise, your muscles are depleted of vital nutrients and as a result are fully prepped for a large intake of nutrients. So add in creatine along with your protein and carbs. This way your body will very likely absorb the supplement to its fullest ability and reap all of the benefits.
Take it whenever you want and don’t stress about it too much. Creatine is good for you no matter what. So as long as you take it, regardless of when, you should be able to see great benefits.
But, the amount you take does matter. The advised optimal dose is between 2 to 5 grams per day. You can boost that amount for the first week if desired. But, after that, there are no added benefits to taking larger amounts. It seems that creatine is able to work its magic whenever and however you decide take it, even in small doses.
This Is The Case For Whey Protein Supplements…
If you’re looking for a versatile and widely available supplement that is also extremely beneficial, you should look no further than whey protein. This highly adaptable supplement is a combo of a type of protein called globular proteins. These proteins are extracted from whey, the liquid material created as a by-product of cheese production.
Basically, you take a certain part of the cheese (the whey) during its production and then you isolate all the globular proteins from it. These are then mixed together and you have whey protein.
What makes this supplement so versatile is that it comes in multiple forms that can be used in many ways.
There are whey protein bars. You can find these at almost any health food market, all gyms and a lot of standard markets.
Then there is whey protein powder. This has chameleon-like powers. How? It can be used in shakes and smoothies or put into pretty much anything that you consume. Check around the site. You’ll see all sorts of recipes. Go to any gym and you’ll likely hear people talk about some pretty crazy recipes and concoctions they have invented with it.
The Studies Tell The Story.
The versatility isn’t the only good thing about whey protein. It has many physical and mental benefits. For starters, it will help you lose fat and preserve muscle. Studies have shown that those on a reduced-calorie diet who consumed whey protein lost significantly more body fat (about 6.1% total) and preserved their muscles better than participants who were on the same reduced-calorie diet without the whey protein.
There are also strength gains, as it increases your fat-free mass and muscle strength. You will even be able to reduce your hunger cravings. In an Australian study, those who consumed a beverage with 50 grams of whey protein had notably reduced levels of ghrelin. Ghrelin is a hormone that signals hunger to your brain. In the long run, you’ll help fight off some of the most prevalent forms of cancer, such as colon and prostate.
Another long-term benefit is an improved immune system. Researchers found that subjects who completed strenuous aerobic activity had plunging glutathione levels. This has a crucial impact on the immune system, among other things such as the nervous system, the gastrointestinal system and more. But, by adding in whey protein, these subjects showed a considerably smaller reduction in glutathione levels.
On the subject of serotonin, this supplement aids in coping with depression and stress. Researchers found that those on it experienced fewer symptoms of depression and anxiety. This is easily explained, since mood-boosting serotonin has already been proven to increase as a result of whey protein consumption.
When Should You Take These Kinds of Supplements?
With all of the advantages that whey has, it would be a shame to void all of them by not paying attention to timing. There are a few essential times for taking whey protein. The most important time is right after your workout. At this point, your muscles need instant nutrition for recovery and growth. They will therefore soak up the supplement like a sponge. Protein also affects males and females differently be sure to check out the best protein powder for women & men when shopping.
It is also ideal to take it right before you go to bed. Going all night without protein is quite a long time. Don’t do that! Do your body a favor and make sure it has something to get it healthfully through all of those hours.
This is also the same train of thought for taking it upon waking up. This is a good time because after going that long without food or water, your body needs protein as soon as it can get it. It is certainly not harmful to take it pre-workout either, because any nutrients that serve to help your muscles endure the strain you are about to put them through are more than welcome.
But post-workout is the preferred and most worthwhile time for your body. With extensive research, and the physical benefits and mental benefits to its credit, whey protein might just be the best supplement you can take post-workout (and even around your sleep schedule).
This Is The Case For Tart Cherry Supplements…
When you think of tart cherries, supplement isn’t exactly the first thought that comes to mind. Yet surprisingly, this unassuming super-fruit is emerging as a post-workout must-have for athletes. It’s easy to see why the tart cherry supplement is getting so much love. It is primarily used for its strikingly similar effects to non-steroidal anti-inflammatories.
As a supplement, it works almost instantaneously, like an aspirin would. So you can use it for pain, for muscle damage or as a chronic anti-inflammatory. You could also use it for improved muscle recovery, to help lessen severe joint pain conditions (such as arthritis), to help get better sleep and much more. Talk about multi-purpose! The sheer volume of antioxidants found in tart cherry make its beneficial possibilities endless, especially for your workouts.
The Studies Tell The Story.
Want a way to protect your body? A study was done on marathon runners who consumed 8 ounces of tart cherry juice, twice daily, both before the marathon and for 48 hours after the run. They found that these runners experienced less muscle damage, less soreness, less inflammation and less protein breakdown than those who did not consume the supplement.
Other studies showed that athletes experienced just a fraction of their typical strength loss after exercise, and that they recovered what little strength they did lose more rapidly after drinking 24 ounces of tart cherry juice every day post-workout.
Even when you’re not exercising, this supplement’s phytochemicals will protect your health from the inside out, making it easier for when you do actually engage in strenuous activity. Don’t like juice? Good news! Tart cherry has you covered. It is available as a juice, a powder and a capsule.
When Should You Take These Supplements?
The timing is pretty self-explanatory. Due to its all-encompassing healing properties, it is most beneficial to take this supplement post-workout, when your body really needs that extra bit of tender loving care.
As for how much to take, that is still being debated. But in terms of its juice form, the consensus from most studies is that two 10-ounce bottles should be more than enough to reap all of the benefits. Tart cherry is easy to understand. It works right away, comes in many different forms for consumption and is extremely beneficial. There really is nothing to lose and lots to gain from trying out this fruity supplement.
There are no set rules when it comes to which supplements you choose to take. Every person has a different body with different needs and varying workouts to match. Creatine, whey protein and tart cherry have all proven themselves to be beneficial enough to put on your must-try list.
One, or maybe all of them, could even make it on your permanent supplement regimen. So go have fun finding out what works for you. Just be sure to take them at the right times!