Whether you are a regular gym goer, a cyclist, a runner, or want to maintain your fitness level, you definitely want to progress in your fitness journey. Consuming whole foods is important, but sometimes, we can’t get all the necessary macro and micronutrients from them. In such times, relying on supplements can fill those nutritional gaps, enhance your performance and fasten your recovery. In this blog, you will learn about the must-have supplements to maintain optimal health.
Whey Protein
Whey protein is a concentrated milk powder combined with some artificial flavours and other ingredients for taste. It’s a very convenient source of high-quality protein that helps in muscle repair growth and enhances recovery. It’s ideal to consume it after your workout with milk or water, and it can also be put in various recipes to increase the protein content. Also, when you buy whey protein online, you can find multiple versions of the same protein, i.e. isolate or in different flavours.
Creatine Monohydrate
Creatine monohydrate is sometimes misunderstood as something used only by bodybuilders or professional athletes. It’s a very common supplement, just like Whey, and is used by people to increase their muscle mass and overall strength. Creatine helps to store water in your muscles and hence increases your performance & recovery during workouts. It’s ideal to take 3 to 5 gms of creatine before every workout.
Branched-Chain Amino Acids (BCAAs)
BCAAs are used by athletes to reduce muscle soreness and fatigue. This helps endurance athletes support muscle protein synthesis and provides sustained energy during prolonged workouts. Depending on their training routine for the day, BCAAs are usually consumed before, during, or after workouts. Especially for people who train fast or have long training sessions, BCAAs can be highly beneficial for their performance. It is also found in some peanut butter brands available in the market.
Multivitamins
Multivitamins like biotin in the form of biotin gummies, vitamins B12, D and zinc should be taken every day. The reason for this is that generally, the regular food we consume every day doesn’t have them, especially if you are a vegetarian or vegan. Multivitamins fill the nutritional gaps and support the overall health and immune function of your body. This ensures that you have all the adequate micronutrients in your diet for optimal health.
Fish Oil & peanut butter
If you are someone searching for ‘online peanut butter’ on Google, you are on the right track to improving your health. The reason is that peanut butter is rich in healthy fats, especially the ones that are complete without any artificial ingredients in them.
Healthy fats are necessary to maintain the health of your internal organs, especially your brain. Fish oil supplements are rich in omega-3 fatty acids. They help reduce inflammation, support heart health, and promote joint function. When consumed 1 to 3 grams a day, fish oil enhances overall recovery. It ensures you have a good balance of EPA (Eicosapentaenoic acid) and DHA ( Docosahexaenoic acid), which are types of omega-3 fatty acids.
Vitamin D
Vitamin D supports bone health and muscle function, which are crucial for any fitness enthusiast. It enhances the immune system and may improve athletic performance, making it an essential supplement for those looking to optimize their health and fitness. The ideal dosage depends on individual blood levels but generally ranges from 1,000 to 2,000 IU daily. Ensuring you have adequate vitamin D levels can significantly contribute to your overall well-being and athletic achievements.
Integrating these supplements into your fitness routine can help you achieve your goals more efficiently. Remember, supplements should complement a well-rounded diet. By focusing on both nutrition and supplementation, gym goers can enhance performance, speed up recovery, and reach their fitness goals more effectively.
