Everything you need to know about supplements

If you are a fitness enthusiast then you should know the basics about physical movement and supplements. Although this is a very controversial subject, you should know that sports supplements are not bad for your body. On the opposite, supplements help the muscles regain their force and recover faster. Depending on what you need there are several types of supplements that can go right on point with your dieting and exercising activity. You should not be judging supplements without knowing enough about them. Because of the reoccurring misunderstandings regarding supplements, here are some things about them that you might want to take into account:

Types and purposes

There are several main types of sports supplements that one can use for specific purposes. There are bars, powders or pills that you can consume in order to obtain the expected results. It can be quite tricky to choose what would be the most suitable supplement for you, but knowing what each one does and how it works would be essential before making any decision. See below a list of popular supplements and their effects:

  • Protein – protein powder is one of the most used supplements when it comes to sports; it is usually used for compensation in the protein shortage of your body; there are two main time of protein powder: quick with whey and long with casein; it is recommended to use it before breakfast and after a high-intensity training; in the evening you can have 1 portion after the very last meal
  • Gainer – gainers are used for quick weight gain and recovery of the muscle; it can be used before and after an workout, plus the days when you don’t go to the gym; using it on resting days offer your muscles the nutrition they need to regain their strength
  • Creatine – creatine can be found in different shapes: as capsules, pills or powder; it is used to increase power rates; in case you decide to consume this type of supplement you’ll have to drink lots of water; the maximum quantity recommended is 3g per day
  • BCAA – supposing you want a visible growth in your muscles, along with suppression of catabolism, then BCAA is the answer for you; it also comes in capsules, pills or powder and it should be used both in training days and rest days
  • L-Cartinine – if the main goal you have is to lose weight, L-Cartinine can be your best friend; used correctly, this supplement helps you with burning fat; use it in your training days with healthy meals and the results will appear shortly
  • Glutamine – this is a supplement to use if you have trouble recovering from physical activity; it helps the muscles regain their abilities and grow faster
  • Testosterone boosters – taking 2 capsules with meals in your training days will increase your body’s testosterone secretion which will result in a fast body change
  • Amino acids complex – used for muscle growth, it can be used in a hypertrophic program

Meal replacement smoothie

Also, besides taking supplements as an additional support for your diet, you can replace a meal with a smoothie that contains both aliments and the desired product. Here’s a short guide regarding how to correctly prepare a smoothie and what recipes you should try:

Blending should always start with a liquid of your choice and then you can start adding the fruits and vegetables which cannot miss from a smoothie. Adding texture and flavour is the fun part when you can choose how your smoothie is going to taste and feel. Depending on the moment of consumption you’ll want it lighter or heavier in texture so choose wisely at this step. Once you placed everything in, blend it out and enjoy. Try tasting the smoothie as you go to make sure you like where it is going. Thinning a smoothie can be done with the help of ice, water or juices of all kinds. Ice cream and peanut butter are cheats for a better taste.

  • Protein power crunch smoothie (approximately 30 g of protein and 10 g of fibre) – it contains milk, granola, bananas, protein powder of your choice and ice; it has a total of 450 calories so it can easily replace a meal without starving
  • Spinach banana smoothie (approximately 17 g of protein and 10 g of fibre) – it is made with bananas, spinach, peanut butter and soy milk; it can replace a total of 330 calories
  • Chocolate peanut butter smoothie (approximately 15 g of protein and 5 g of fibre) – most delicious recipe for a healthy smoothie, it contains milk, peanut butter, honey, cocoa powder, bananas, ice and whey protein (optional); it can replace up to 400 calories and it will probably be your favourite
  • Green smoothie (approximately 20 g of protein and 20 g of fibre) – if you are a vegetable fan this is the most appropriate recipe for you, containing kale, almond milk and butter, berries, bananas and oats; it has fewer calories (about 300)
  • Apple and cinnamon smoothie (approximately 14 g of protein and 10 g of fibre) – this smoothie is more like a treat for cheat days, being made of coconut water, almonds, vanilla extract, cinnamon, apples, flaxseed and protein powder; it is really easy to consume and it has up to 200 calories
  • Carrot smoothie (approximately 20 g of protein and 5 g of fibre) – it contains carrot juice, bananas, almond milk, vanilla, cinnamon, ice and protein powder and is great for carrot lovers, this being the main taste of it; it’s not recommended for replacing a whole meal, but it can be used as a replacement for eating a sugary treat now and then, having 200 calories
  • Good morning smoothie (approximately 10 g of protein and 5 g of fibre) – a great way to start your day off is by consuming this smoothie made with water, cottage cheese, chia seeds, agave, bananas, kale, pineapple, mango and ice; sounds like a madness but it’s delicious and it offers your body exactly what it needs for an energetic day (300 calories for breakfast)

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