KNOW YOUR SUPPLEMENTS
A workout plan coupled with a proper diet chart will work in favor of you and your body. While going through bodybuilding, weightlifting, intensive workout sessions or any other sports, it is necessary to suffice the requirement of the body. Taking supplements is now an accepted norm around the world as athletes or people undergoing intensive workout consume them on a regular basis. Supplements are designed to complement meals and help in muscle building, athletic performance, weight gain or weight loss etc. In US alone, the dietary supplement market’s gross sale was $28 billion in the year 2010.
The market is replete with various kinds of supplements that are available in a bevy of forms such as, liquids, powders, gels, tablets, oat bars etc. You can go for any form you wish for according to your taste and preference.
Depending on the goal you can choose from various supplement types and requirements. Some of the most popular types of supplements available in the market are:
1. PROTEIN: It is the most widely consumed supplement that is preferred in the market. The reason for this high popularity is the fact that proteins are the main nutrient to build muscles. Many bodybuilders consume the supplements along with their diet to complete the body’s requirement. It is said that during the body building process you require approximately 1gram of protein for 1lb of bodyweight everyday. Foods alone cannot suffice to provide this amount of protein, so consuming protein supplements become all the more important to build muscles in the desired way.
The most popular forms of protein supplements that are available in the market are: readymade shakes, powders, oat bars and gels. Powdered form is widely available and can be consumed along with water, juice or milk. Some types of protein supplements are:
Soy: It is derived from soybean and is extensively used in a variety of foods such as soups, cheese, salads and shakes. It is the most prominent source of protein for people who are lactose tolerant.
Whey: It contains high levels of protein in the form of essential amino acids and branched chain amino acids. There are two types of whey protein- whey concentrate and whey isolate. The latter has more than 90% protein by weight while the other type has 30-90% protein by weight.
Casein: This type of protein is similar to whey protein but Casein takes more time to get absorbed by the body. People who drink a protein supplement at the end of the day choose Casein.
2. Creatine: It supplies energy for short durations to the muscle cells by supplying creatine phosphate replenishment of Adenosine Triphosphate (ATP). The best sources for creatine are beef, salmon and tuna. It is also available in powder form which can be consumed along with carbohydrate based drink like grape juice or plane water.
3. Amino Acids (or BCAA's - Branched Chain Amino Acids): Amino acids are the broken down form of protein that the body synthesizes in the stomach and intestines. There are three forms of amino acids: valine, leucine and isoleucine which have numerous benefits in the body. These proteins if taken have a natural anabolic benefit on the muscle area.
4. Glutamine: It is most frequently found amino acid in the muscles and depletes after a workout session. Consuming Glutamine supplement will ensure that the level of glutamine in the muscles remain intact. The best time to consume it is after the workout session.
The food you eat directly affects your body’s reaction to regular exercise. Strenuous work out sessions will only have long lasting effects if you can complement it with sufficient dietary support. Also, if you are a beginner, you should always consult an experienced and certified fitness trainer before taking any kind of supplements.