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Supplements for Training – Which is Best for You?

When we think about taking supplements and assuming that our diet is balanced, we must think about our main goal in terms of training.

We separate the best supplements for you according to each training objective!

Muscle Mass Increase

When it comes to increasing muscle mass, we must guarantee three things:

  • Adequate protein intake
  • Good post-workout recovery
  • Strength training

It is frequent in these cases that we cannot meet the protein needs through food in this type of diet due to the high volume of daily calories.

So, what are the ideal supplements to help you with these 3 points?

Whey Protein

When the necessity of protein cannot be through food, the best way to address this issue is to resort to Whey protein.

It is a complete protein of high biological value, meaning it has all the essential amino acids. Because it is in powder and exists in several flavours, it is super versatile and practical to use. It can be diluting it only in water or adding it to various recipes.

Whey protein exists on the market in 3 forms:

Concentrated – about 80% protein and some carbohydrate and fat content.

Isolated – with about 95% protein content. Ideal for those who are lactose intolerant.

Hydrolysed – protein content is already partially decomposed, which makes its availability faster.

Maltodextrin

A common mistake in those who want to increase muscle mass is reducing carbohydrates for fear of increasing fat mass. However, limiting the consumption of this macronutrient will only harm training performance, as there is not enough substrate to replenish muscle glycogen reserves.

Maltodextrins are an easy way to provide carbohydrates, especially at the end of a training session. It is a polysaccharide that is easy to digest and quickly absorbed, making it ideal for ensuring a good recovery between workouts.

Creatine

It is probably the most studied supplement and with the most proven scientific evidence.

Creatine promotes the increase of muscle strength, improving training performance, and the results in terms of muscle mass gains are enhanced.

The recommended daily dose of creatine is 3-5g per day. There is no advantage or superior gains if we exceed this dose.

Creatine has a chronic effect that starts to be felt approximately 3-4 weeks after you start taking it. It can be taken at any time of the day and every day, preferably together with carbohydrates.

Weight Loss

Weight loss can be challenging, especially if we cannot control all the factors that interfere with the process. We must ensure that our diet is adjusted, that we have the energy to do a good workout, and we can control our appetite.

We can divide the supplements that help you lose weight from the following hunger:

Thermogenic supplements

Also known as fat burners, they increase our body temperature, making the body burn more calories.

Thermogenic, also known as fat burners, increase body temperature and metabolism and thus help you burn more calories and fat.

A good thermogenic contain ingredients like caffeine, green tea, and guarana extract.

L-carnitine

It is responsible for transporting fat to cell mitochondria (organelles responsible for energy production).

An L-carnitine supplement will allow you to burn fat, thus, promoting muscle definition since it will provide your body with the energy it needs to exercise, despite being on a calorie deficient diet.

Supplements to control appetite: 

Perhaps, this is the biggest challenge for anyone who is going through a weight loss process! In addition to a reduced calories diet, training also increases our caloric expenditure, making it difficult to control hunger!

In these cases, it may make sense to use a supplement such as:

Chromium Picolinate: improves insulin activity so that there are no high blood sugar spikes, thus controlling the feeling of hunger, especially for sweet foods.

Dietary Fibber: provide more satiety and reduce the speed of digestion and absorption of food.

Chitosan: Blocks the absorption of fats by the digestive tract.

Post-Workout Recovery

As we have seen above, after training recovery is extremely important, regardless our goal (gain mass or lose weight), since it guarantee a great deal of energy for the next workout and helps to prevent injuries.

Off course, nutrition plays a major role here, alongside correct hydration, but in some cases, it can be interesting, depending on the routine and objective, to have some help in terms of supplementation.

Supplements that can help you with this issue are:

Whey

For its amino acid content and for being quickly digested and absorbed.

BCAA’s

BCAA’s (branched-chain amino acids) are made up of three essential amino acids (leucine, valine, and isoleucine), that is, they are not produced by our body and should be consumed through food or supplementation.

They can be taken before, during, or after the training session, aiming to reduce the feeling of muscle fatigue.

Start by defining your goal and if you have any questions our team is available to help you!

What products do you usually take? Let us know in the comments below.

Ana Paula Silva

Nutritionist (3546N)

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The information included in this article concerns the authors opinion only.

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