What you add to your body through diets and supplements is equally important to ensure that you get the body you desire. A proper diet will help you recover to increase the intensity of your workouts over time.
If “what we eat is what we become,” it is essential to know what we are eating, how much of it we are eating, and the benefits of what we eat.
Therefore, this article will help guide you through the supplements you should add to your diet to maximize your workouts’ benefits and results.
If you are interested in knowing and understanding more, keep scrolling and read on!
Pre-Breakfast Supplements
If you like exercising before breakfast, a pre-workout supplement can help your body gain the right amount of energy boost.
It will help you maximize the results from your exercises, despite not having enough nutrients in your body.
You can consider two supplements in this case – whey protein or creatine.
Whey protein is a milk-based protein that increases protein synthesis by supplying amino acids, which help kickstart the metabolic processes in your body.
To increase the supplement’s efficacy, consider eating fruits, oatmeals, or any item containing carbohydrates.
Creatine or creatine monohydrate is a widely used supplement that increases performance during exercises. It is also one of the first supplements you are introduced to when you start intense workouts.
Supplements To Take With Or Post Breakfast
Breakfast or the most important meal of the day. Therefore, your first meal must contain all the necessary nutrients, especially proteins, vitamins, minerals, etc.
A rich source of protein besides meat is whey protein, which has been discussed in the section above. So let’s move on to some essential vitamins and minerals you can add to your diet.
Daily Multivitamin: Despite being mindful of a healthy breakfast, it may not be possible for some of you to incorporate each and every nutrient. Therefore, you can take a daily multivitamin to help you make up for other nutrients lacking in your diet throughout the day.
Omega 3: Omega 3 is another trusted supplement with various benefits – right from head to heart.
As most of you know, omega 3 is rich in fatty acids. However, this supplement also aids in relieving any muscle soreness while improving muscle building.
One should not be careful to not overdose on this supplement as it may cause blood thinning. Therefore, it is advisable to take up to 3 grams per day.
Supplements To Take Before Workout
If a good lunch does not satisfy your stomach or help you get through your workouts, then you can add the following supplements to your diet before working out.
Caffeine: Caffeine is a stimulating supplement found in various products besides coffee. It positively impacts your metabolism energy levels while decreasing lethargy and fatigue.
Make sure to not add heavy amounts of milk and sugar if you are consuming coffee, as it may slow down the metabolic process. For effective results, consume approximately 150-300 mg.
Beet Root: Beetroot or beetroot extract is a great way to enhance performance naturally. Beetroot is low in calories but contains many valuable and essential vitamins in minerals. A study also suggests that drinking beetroot juice improves physical performance by increasing the efficiency of mitochondria.
Creatine: Creatine monohydrate is also an effective alternative for supplement intake, the benefits of which have been discussed above.
Supplements To Take During Workout
Suppose you find yourself dehydrated, lethargic, or tired during your workout sessions. You may take Branched-Chain Amino Acids to give you the right boost in such a situation.
Commonly known as BCAA, Branched-Chain Amino Acids combine three amino acids – leucine, isoleucine, and valine. They are effective in synthesizing proteins in your body and regulating its metabolism.
Moreover, BCAA effectively repairs sore and tired muscles due to intense and strenuous workouts, as these amino acids break down in the muscles themselves rather than the liver.
In turn, they help in supplying instant energy during exercises. In fact, BCAA is also known as a muscle and protein-building supplement.
For the best results, you may take up to 15 grams of BCAA and sip on it in-between your workouts for constant energy.
Supplements To Take Before Dinner / Night-Time Supplements
By this time, you should feel satiated and hydrated. However, if that is not the case, you can incorporate Casein protein into your diet for your overall health.
Casein is a slow-digesting protein that you can consume as a shake before going off to sleep. The slow-digesting properties result in a gradual release of amino acids that restore muscle health in your body.
Casein protein also works as a great alternative for those who are not looking for a heavily protein-rich supplement.
For best results, you can consume up to 30 grams of casein along with a second serving of any omega 3 food to assist better and faster recovery.
At the end of the day, as much as a good diet, supplement intake, and exercise regime are important, it is also essential to allow your body and mind to rest.
Good recovery will help you feel fresh, energized, and rejuvenated to exercise the next morning without much soreness in your muscles.
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The Takeaway
There are millions and millions of supplements readily available in the market. Choosing amidst the never-ending variety can be overwhelming for you, which is why we have curated this guide to simplify this process.
However, before choosing your supplements, you must ask your dietician questions such as –
- Are these supplements effective for my body?
- How long should I wait on my diet, workout, and body composition before expecting any result?
Since these companies tend to go all out with marketing gimmicks, you need to research before purchasing any supplement.
Please mention your thoughts, questions, or advice in the comments section below. As always, make sure you stay connected with our page for more insightful articles on health and lifestyle.
