When analysing the physiology of the body, it is important to know certain points about the usefulness of food supplements. In this article, an overview on this topic will be evaluated. To find out for example which dietary supplements are essential for strength sports.
A FOOD SUPPLEMENT, WHAT IS IT? WHAT IS IT?
Considered as foodstuffs, food supplements are simply nutrients that improve the usual diet. Therefore, they are a concentrated source of nutrients and other materials with a nutritional or psychological result. Whether taken alone or mixed, they come in lozenges, tablets, capsules, pills, ampoules, vials and powder packets. They are usually taken in small, balanced units. For athletes, the nutrients to be administered are especially conventional foods, herbs, vitamins and minerals.
The different types of food supplements
In minerals, sports enthusiasts will need phosphate ions such as ATP. Because of its ability to facilitate the release of oxygen from the red blood cells into the tissues, ATP will therefore increase endurance. To have more energy and to find performance, iron is also important. Calcium and magnesium are also nutrients that should not be neglected. They are useful for muscle contraction. No more cramps and tetanus with magnesium.
In the world of sport, it is also essential to take amino acids. BCAAs, for example, play a role in strengthening the muscles. During physical activity, they provide energy to the muscles. It should also be noted that glutamine increases muscle strength. It is therefore ideal for those who want to strengthen their muscles. Apart from all this, there is also aspartate, arginine and taurine. The latter also plays an important role in the contraction of the heart.
With regard to vitamins, it is compulsory to administer them. For sportsmen, these are nutrients that should not be neglected. Moreover, physical movement requires an increase in the need for vitamins. So for sports enthusiasts who have a nutritional deficiency, vitamin B should be the first choice.
To improve performance at altitude, vitamin E is the best choice. To fight infection, vitamin C is essential. Finally, metabolites such as creatine are a nutrient that is very popular with sportsmen and women. It helps to give an increase in strength as well as muscular endurance.
How to take nutritional supplements in the long term?
To ensure the supply of amino acids, BCAAs and L-glutamine, it is advisable to take only 2 to 2. 3 g of protein per kilo of body weight. And since these protein substances are in powder form, they will provide a maximum of 40 grams. To get a hundred calories, you should use 25 g of whey or casein. But for a better result, always favour egg or multi-source proteins. To be advantageous, always take the protein over the long term. For individuals who wish to rebuild their muscle fibres, give priority to these amino acids for 3 to 5 days.
The use of creatine in muscle development
Creatine is placed in the second dietary supplement for strength athletes. Given the case, it is certain that it offers more advantages in muscle building. The principle is primitive, it supplements the phosphocreatine reserves so that your muscle strength is maintained.
Thus, with each set, it is possible that there is more stimulation of muscle hypertrophy. To take it then, you should consider 3 to 5 grams of this substance before and after the sports session. This dose is sufficient to have a positive effect on muscle strength. Only, it is important to buy HPLC or Creapure Label instead, but not creatine of fraudulent origin. In any case, look for brands that mention the traceability of the supplement.
To become more efficient during training, it is best to mix it with beta-alanine. Physical and anaerobic records are reached in the first second of exercise. Creatine goes with carnosine, because the mixture of these two molecules is a phosphate donor. In this case, 3. 5 grams of beta-alanine should be taken when taking this creatine.
Which vitamins should be given priority besides creatine and protein?
Once again, B vitamins should not be neglected in strength sports. Apart from their role in other indications, they are essential for the metabolisation of three very fine nutrients. As the precursor of NAD and NADP, vitamin B3 or niacinamide is crucial for generating cellular energy.
While B12 or cobalamin is useful for bodybuilding sports enthusiasts. With its role as an oxygen carrier and red blood cell former, it is efficient for sportsmen. There is no need to go back to the health benefits of this magnesium. However, mixing it with L-Citrulline and L-Arginine ensures a 100% effective result for muscle retention enthusiasts. So choose the pre-workout composed of these two amino acids.
To remember
Food supplements are products that are very popular among sportsmen and women and that have a limited and not universal right. However, they prepare sportsmen for the effort, but do not increase their sports records. For those who wish to improve performance, one should simply eat complete foods full of vitamins.
When taking these food supplements, athletes should be careful. It is possible that the products are provocative at the time of their conception. In case of lack, it is therefore useful to supplement the food with these food supplements. In addition, a healthy and balanced diet is important, especially for athletes.
