The fitness wave has taken hold of gyms, television programs and the daily lives of many people. With it, diets and exercise tips have become common, as well as the use of supplements.
However, not everyone knows exactly what they are indicated for and end up taking it without any medical or nutritional guidance, which can lead to health problems and even results that are not tied to those you are looking for.
It was with this in mind, that today we have separated 10 most used supplements and their indications.
1 – Whey Protein
Whey is the best known supplement and has become a common ingredient in fitness recipes, but do you know what it is for?
It is a protein supplement made from whey and is one of the most complete proteins that exists, mainly for its quantity of essential amino acids.
As it has a very fast absorption, its most recommended use is after training, but this can vary according to your need for protein, training and diet.
But, be careful with exaggeration, since the excess protein is not absorbed by the body and ends up being eliminated.
2 – Albumin
Albumin is also a protein supplement, but it is obtained through egg whites.
Much cheaper than Whey, it offers a good content of amino acids. However, its absorption is slower and, therefore, its most suitable consumption is at night or to meet the protein requirement of the diet.
3 – Casein
Casein is a protein found in milk and its characteristic is its slower absorption.
It is the most suitable protein to be consumed before bed, as there is a guarantee of an adequate supply of protein to the body even during the sleep period (when we are not eating any other type of food).
4 – Maltodextrin
It is a complex carbohydrate from corn starch and has a slow and steady release.
If you did not eat many hours before training or if you are going to do some long-term activity (which lasts more than an hour), maltodextrin is the most suitable.
Carbohydrates are essential to give you more energy, relieving the feeling of fatigue and preserving muscle mass. The recommended is to eat about 30 to 60g of carbohydrate every hour of physical activity.
5 – Dextrose
It is also a carbohydrate and it helps in the recovery of activities of short and medium duration (that is, less than an hour), but that are more intense (such as weight training).
Dextrose is nothing more than glucose – the main sugar produced by the human body – only from plant sources.
Since it is highly absorbent, it should be taken right after training to stimulate the release of anabolic hormones and restore energy.
6 – Thermogenic or Fat Burners
These are supplements capable of speeding up metabolism and, as a consequence, increasing energy expenditure.
They have a high concentration of stimulating substances such as caffeine, taurine, green tea and guarana.
To take full advantage of its benefits, they should be taken just before the activity starts.
But care is needed, as they can have damaging effects on the cardiovascular system.
7 – Safflower oil (LA / CA / CL)
The three abbreviations above are used to identify products based on safflower oil – an alternative after the ban on conjugated linoleic acid (CLA).
It is a powerful antioxidant and energetic and is used by those who want to stimulate fat loss, without compromising their muscle mass.
As with other supplements for this purpose, its recommended use is before physical activity.
8 – BCAA
The acronym stands for Branched Chain Amino Acids (branched chain amino acids) and, like other amino acid supplements, it is indicated for muscle regeneration and strength gain.
If consumed before exercise, it can decrease fatigue, prevent catabolism and help muscle recovery by providing 3 essential amino acids that are metabolized in the muscles, not the liver.
Note that some brands of protein supplements (such as albumin and whey) may already contain high levels of bcaa.
9 – Omega 3 and Omega 6
Fatty acids such as omega 3 and 6 are present in fish and cod liver oils and can be important in strength training.
As they have an anti-inflammatory action, they collaborate in the recovery of muscle microlesions resulting from hypertrophy training.
10 – Glutamine
Glutamine is the most abundant free amino acid in our muscle tissue and acts on the immune system, also being used clinically for the recovery of patients with injuries or burns.
When used as a supplement, glutamine is able to reduce catabolism and facilitate muscle recovery.
These are the 10 most used supplements and their indications.
However, despite our tips, remember that only a nutritionist will be able to prescribe the most appropriate supplements according to your diet, physical exercises and goals.
If you liked this content, share it on your social networks.
