Recommended Products and Readings
The Top 10 Supplements for Fitness
1. Creatine
2. Casein-
Whey Protein Supplements
3. Omega-3
Fatty Acids
4. Antioxidants
5. Post-workout
Recovery Drinks
6. Glucosamine
7. Multi-mineral
Supplements
8. Green
Teas
9. Estrogen
Blocker (Over the Counter)
10. Fiber
Supplements
Today I am going to
discuss some products that can help with fitness development and what they do.
Now remember what is needed and useful for one bodybuilder may be entirely
unnecessary for another. But these supplements will usually benefit most
people.
1. Creatine,
a backup phosphate donor for the replenishment of ATP, an elemental form of
energy and necessary for muscle contractions. In other words creatine acts like
a second battery in your car. Creatine is found occurring naturally in meat and
the more meat you eat the less likely you will need a creatine supplement. It
is most beneficially for vegetarians or people who eat little meat.
a. There
are some controversies regarding creatine centered on its side effects and the
best form to use. The side effects caused by creatine are generally muscle
cramps, kidney disease and gastrointestinal disturbances. The best form for
creatine is creatine monohydrate, with a molecular bond of one hydrogen atom,
which result in a 99% absorption rate.
b. Also
a thing to be aware of is the false claim, “Guaranteed to be more potent than
creatine monohydrate!” Since monohydrate creatine is the simplest form of
creatine and the easiest to absorb.
2. Casein
Whey Protein, the necessary building blocks of muscle. There are two types of
protein needed in building muscle, casein and whey, with a ratio of 80% Casein
and 20% Whey. The main difference between these proteins is the absorption rate
with whey is a fast-acting protein where it is fully absorbed in 90 minutes.
Casein takes around seven hours for full absorption. The fast absorption of
protein helps with the building of muscle, while the slower absorption helps
prevent excess breakdown of protein and promotes an anabolic effect-growth.
3. Omega-3
Fatty Acids, helps with brain neurotransmitter function which helps with the
leveling of mood. Recent studies have shown that a health amount of omega-3
fats and acids help to prevent Alzheimer disease and various types of cancer. Omega-3
also helps to improve insulin sensitivity and make cellular membranes more pliable
so that hormones can more efficiently interact with cellular receptors. This
can help to relieve sore joints and muscle. You can consume Omega-3 Fatty Acids
in the form of liquids or pills, although you would have to consume a large
amount to meet the necessary amount of Omega-3. Or you can use liquid form and
simply drink it along with eating fish three times a week.
4. Antioxidants,
help with neutralizing an oxidant, such as the free radicals produced when
exercise pumps up your oxygen metabolism. The term though for antioxidants is
considered an umbrella word encompassing thousands of nutrients including
vitamins and minerals. Many are found in fruit and vegetables, although these
sources do not have sufficient quantity in typical bodybuilding diets,
especially in fat-loss diets.
5. Post-Workout
recovery drinks, similar to protein drinks, contain simple carbs and other
nutrients that increase muscle recovery and growth. The only protein found in
these drink mixes is whey, because of its fast absorption and the added benefit
of glycogen replenishment and insulin release.
a. A
post-workout can also be used before a workout, recent studies have shown that drinking
one before training can increase amino acid delivery to muscles.
6. Glucosamine
and chondroitin are both substances that can be found naturally in the body.
The main purpose of these supplements are to mollify the pain linked to sore
joints and connective tissue and promote healing.
a. Side
effects linked to glucosamine, such as interference with normal glucose
metabolism.
b. There
is also the fact that blood flow for joints is relatively poor so it can take up
to a month or two for you to feel anything.
c. Dosages
are 1200 milligrams daily of glucosamine and 800 milligrams of chondroitin.
7. Multi-Mineral
Supplements, these act as enzyme activators and are coenzyme which means that
without minerals they are useless. These Multi-mineral supplements are also increasingly
important for people on diets restricting dairy products, with calcium being
one of the most important multi-minerals.
8. Green
tea, another antioxidant with the most important ones known as catechins these
are high acting antioxidants. There is also some mild thermogenic effects that
assist in fat loss and inhibit joint degeneration.
9. Estrogen
Blockers, this supplement inhibits enzyme aromatase which helps convert free
testosterone circulating in the blood into estrogen. In more simple terms
estrogen blockers stop the creation of estrogen, helping men keep adequate
levels of testosterone in their body that translates into increased size and
strength. Estrogen is also related to fat storage, so by lowering estrogen
production is will increase muscle definition. This product should only be used
by men as women need to keep higher levels of estrogen.
a. Men
should not use this product year round as men still need some levels of
estrogen.
10. Fiber
Supplements, sources of fiber are fruits and vegetables and helps to lower
total body inflammation and protect against elevated blood pressure. Fiber
comes in two forms, insoluble and soluble, both are necessary in your body.
Insoluble fiber can be found in unprocessed wheat bran. While soluble fiber can
be found in oatmeal.
Now
this list is not all comprehensive and there are a variety of more supplements
that could be used. But these are proven to be the most useful and effective
for the majority of bodybuilders, athletes and fat cutters. Now always remember
that food should always come first, supplements offer an effective alternative
for getting excess nutrients that are not sufficient in quantity of food or are
in foods that you may not be eating. Please refer back to my additional
writings on the side of my blog such as, How to eat 3000 Calories in a Day.
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