Regular exercise is a crucial component of a healthy lifestyle, but it can be challenging to maintain a consistent routine. Whether you’re trying to build muscle, increase endurance, or simply stay active, taking supplements can help you achieve your fitness goals. Currently you might feel a bit overwhelmed with the amount of information you can find online. So we tried to make it easy for you.
Here are five top supplements to boost your workouts and recovery.
Protein
Protein is one of the most essential supplements for anyone looking to improve their fitness. Consuming protein after exercise can help repair and rebuild muscles. Protein supplements can come in many forms, including powders, bars, and shakes.
Whey protein is one of the most popular protein supplements, as it’s easily digestible and contains all nine essential amino acids. We made a Vegan Whey Protein using microflora in order to be able to offer the highest quality ever made! AND it tastes great!
Creatine
Creatine is a naturally occurring compound that’s found in muscle cells. It helps produce energy during high-intensity exercise, allowing you to work out harder and longer. Studies have shown that creatine supplements can improve muscle strength and size, as well as boost endurance. The good thing is you only have to take 5g per day, whenever you feel like it!
BCAAs
BCAAs, or branched-chain amino acids are crucial for muscle growth and repair and can help reduce muscle soreness after exercise. BCAA supplements can come in the form of powders or capsules (flavored or unflavored). Within our V-Whey we added 5g of BCAAs, how handy is this?!
Multivitamins
Multivitamins are a great addition to any workout regimen. They provide your body with the essential vitamins and minerals needed for optimal health and performance. A daily multivitamin can help support energy production, immune function, and nutrient absorption. It can also help fill in any gaps in your diet and ensure you’re getting all the nutrients your body needs to perform at its best. With a balanced diet and regular exercise, a daily multivitamin can help you reach your fitness goals faster.
Fish oil
Fish oil is rich in omega-3 fatty acids, which are crucial for overall health and wellbeing. They can also help reduce inflammation in the body, which can be especially beneficial for athletes. Supplementing with fish oil can improve joint health and reduce muscle soreness after exercise. You can take this during one of your meals as a capsule for example.
In conclusion, incorporating supplements into your fitness routine can help you achieve your goals more efficiently. Protein is essential for muscle growth and repair, while creatine can improve strength and endurance. BCAAs can help reduce muscle soreness, and beta-alanine can delay fatigue during high-intensity exercise. Finally, fish oil can improve joint health and reduce inflammation in the body. Always remember to consult with your doctor before starting any supplement regimen.
References:
- Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of protein supplementation on performance and recovery in resistance and endurance training. Frontiers in Nutrition, 5, 83.
- Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. The Journal of Strength & Conditioning Research, 17(4), 822-831.
- Shimomura, Y., Inaguma, A., Watanabe, S., Yamamoto, Y., Muramatsu, Y., Bajotto, G., … & Mawatari, K. (2010). Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. International Journal of Sport Nutrition and Exercise Metabolism, 20(3), 236-244.
- Hoffman, J. R., Ratamess, N. A., Faigenbaum, A. D., Ross, R., Kang, J., Stout, J. R., & Wise, J. A. (2008). Short-duration β