Studies indicate that over 50% of adults in the United States take at least on form of supplement to augment their diet. However, just because these supplements are greatly used doesn’t mean they are regulated. Unfortunately, the FDA or the Food and Drug Administration does not regulate supplements like they do the big pharma companies. Supplements do not go under the stringent clinical trial processing that helps determine their efficacy and validity before they enter the market. However, the Dietary Supplement Health and Education Act (DSHEA) protects the right of consumers to access these supplements for the purpose of improving their health and overall wellness.
With the amount of people engaged in outdoor activities, coupled with the quantity of those the head to gym, it is clear that people care about their wellness. Working out is one of the primary ways that keeps the body fit and healthy. These days, there is a proliferation of many fitness supplements available in the market to boost your work out performance. These supplements are available in various forms from pills, powders, and ready to drink bottles. With their proliferation in the market, how do you know which one is safe enough to drink and is actually good for you? When in doubt, the best thing to do would be examine their ingredients. What are the common ingredients?
Branched Chain Amino Acids (BCAA)
These are mostly available in protein powders or in tablet form. On top of that, they prevalent in most carbonated sports beverages. BCAAs contain three specific building blocks of protein called amino acids. These three are called Valine, Leucine, Isoleucine. These three BCAAs are actually only part of the 20 essential amino acids that the muscles need for building tissues.
BCAA supplements are beneficial to enhance workout performance and stimulate growth of the muscles. On top of that, they minimize fatigue after exercise. These supplements aid in losing weight and promote liver health.
Taking BCAA is most beneficial for those who follow the vegan diet. They do not get sufficient amounts of leucine because this is limited in plant-based food. Leucine is the most important amino acid that brings forth synthesis and production of muscles.
In addition, they are beneficial for people who cannot eat the typical sources of protein because of food intolerances and gastric issues. BCAAs are quickly absorbed in the body because in its easy to drink form, it requires almost no digestion. In fact, these ingredients are commonly used in the intensive care unit setting of hospital, where they go through the intravenous line to help prevent muscle breakdown for patients who cannot take anything orally.
Caffeine
Caffeine is a buzzword that’s been around since time immemorial. Who does not know this frequently added ingredient in supplements? It is found in the number one drink that majority of the world consumes—coffee. So many people rely on it to jump start their day.
This has been one of the key players in supplements for a very long time, and rightly so, because it gets the job done of perking up people. The efficiency of caffeine as a pre-workout supplement has been highly research and documented through the years. On top of tasting great, it has numerous benefits for the body.
In a review of several studies, researchers have come to the conclusion that there is a dramatic increase and improvement in performance when athletes take this supplement. Caffeine has the capacity to the following:
- Increase peak performance
- Improve mental alertness
- Enhance endurance
Never underestimate the power of caffeine.
Creatine
This is a natural supplement that is touted for boosting athletic performance in the gym. It is actually already a substance that exists in a person’s muscle cells. Majority of the creatine found in the body is already stored safely within the muscles, which the body taps into when there is a need. This helps the muscles produce energy during high-intensity exercise and heavy lifting, so it is not a wonder why gym buffs love it.
Studies indicate that creatine can enhance your strength, increase muscle mass, improve exercise performance, and reduce fatigue. It is not only safe, but it has proven to be one of the most sellable supplements in the world today. This is especially popular with body builders who typically buy it in powder form which they then transform into shakes.
In addition, there are many other health benefits associated with taking creatine. . It also lowers blood sugar levels and can help fight diabetes. It is known to aid in management of Parkinson’s disease, which causes tremors, poor coordination, and problems with speech. On top of that, it protects and fights against certain neurological problems like Alzheimers, stroke, epilepsy, ALS disease which affects coordination, and brain injuries. The benefits of creatine are clearly not just for working out.
Fish Oil
Rich in Omega-3 fatty acids, this capsule is the most frequently consumed dietary supplement in the market today. The World Health Organization (WHO) recommends eating a serving of 1-2 kinds of fish in a week. The reason for this is that the Omega-3 fatty acids provide many health benefits, including protection against a few diseases. If you do not eat a lot of fish, take this supplement will address that imbalance in your diet.
Fish oil has the capacity of improving heart health by reducing bad cholesterol and increasing good cholesterol. It also improves mental function because it is food for the brain. On top of that, it is essential for promoting eye health and can also be beneficial for the skin.
One of the most favored results of fish oil is its capacity to reduce fatty liver as well as the circumference of the waist line. This unassuming fish oil in a clear gel capsule can help reduce your weight. It also helps you keep alert and awake for your exercise regimen.
More importantly, fish oil helps restore muscles and helps the skeletal system replenish itself after exertion. The intake of fish oil in partnership with exercise has the ability to increase muscle strength, at the same time, it can help with the reduction of fatigue during the work out proper. More importantly, it has the power to improve bone density, which is vital because it is the bones in the body that help prop humans up all day long.
Citrulline Malate
A non-essential amino acid, citrulline, has become quite popular these days. This is said to intensify both your energy levels and quality of performance during your workouts. On top of that, citrulline malate is said to support and aid the post workout recovery of muscles.
To boost your energy during workouts, citrulline is converted to what is known as ATP. The latter is known for both storing and transporting energy within the cells. The more ATP you have, the more energy you have to burn.
For the post-workout stage, citrulline aids in removing muscle soreness. It is said to hasten the healing and recovery process becomes it removes build-up of lactic acid in the muscles. Lactic acid is naturally released during intense exercise. It is the culprit for your feeling of soreness. One study showed evidence that there is a 40% muscle soreness reduction post-workout in most participants. Citrulline malate is proven to enhance athletic performance and alleviates the muscle fatigue that comes with it.
Citruline Malate is commonly found in most food items such as dark chocolate, leafy greens, citrus fruits, garlic, meat, nuts, seeds, and beets. But for maximum effect this vitamin is a common ingredient in higher doses in pill or capsule form.
Vitamin B12 (Methylcobalamin)
Vitamin B12 has been around for many years but it is now only becoming recently trendy in health shops. It has made buzz waves in both fitness and natural medicine. Naturopaths frequently prescribe vitamin b12 tablets for neurological illnesses such as Alzheimer’s and Parkinson’s disease.
Fitness buffs have taken to vitamin b12 to boost energy and elevate performance to the next level. It is known to boost the immune system, which is a great help in the post-workout recovery stage. The high intensity workouts usually bring with it muscle soreness and overall depletion of energy. Usually performed by fitness enthusiasts, body builders, and athletes, they need to take supplementation in order to endure and last through this high intensity workout levels. When proper supplementation is not given, they may fail or struggle in completing their workouts.
Alpha GPC
This alpha glycerophosphocholine (aGPC) is a choline-containing phospholipid which is isolated from soy. In layman’s terms, this Alpha GPC is released with the breakdown of fatty acids that are found in soy and other plants. This all natural product can be taken by mouth or by injection to reap the reward of the neurotransmitter called acetycholine.
A lot of research has been conducted on the role of this compound in improving brain functionality, maximizing strength, and rousing the release of the human growth hormone. This is actually a popularly known treatment for the dreaded illnesses such as dementia, stroke, and Alhzheimer’s disease.
This Alpha GPC is currently being hyped up as the perfect premium grade pre-workout supplement because of its ability to keep you alert while enhancing your performance. Imagine, that’s the best of both worlds. Keeping alert and mindful during a workout means you can execute the moves more properly. Being able to enhance your performance translates to better calorie burn and overall better results.
Alpha GPC aids in the production of even more high-threshold “motor units” during workouts. These motor units aid in the contraction and exercise of muscles, which in turn increases hyperthropy also known as muscle growth. This is exactly what fitness enthusiasts look for. Building lean muscle tissue is the goal, along with eradicating fat.
Beta Alanine
Beta Alanine is something that the human body makes on its own. The downside, it only makes what it needs. Supplementation of beta alanine has shown tremendous effects, which is way getting it from other sources like ingested vitamins, minerals, and other compounds is strongly encouraged.
A fantastic pre-workout ingredient, many fitness enthusiasts are flocking to the health food store to look for this wonder pill. This helps control drops in the PH balance levels during exercise. As a result, it can significantly reduce fatigue whilst in training. You don’t have to be huffing and puffing on the treadmill with your tongue wagging out. Beta alanine will ensure that doesn’t happen.
Once taken into the body, beta alanine morphs into carnosine. When you begin your workout, everything is fine in the beginning as you warm up. But once the intensity starts to rise, and as you constantly push yourself to your limits, the blood PH levels would normally begin to drop. This drop is the dreaded crash and burn that most athletes feel when they’ve pushed too hard. But if you took beta alanine before the workout, the stability of the blood PH balance is secure. This in turn, allows you to push as hard as you can.
To Wrap it Up
The average lifestyle in this modern world is already hectic and stressful enough. Everyone has to do whatever means to keep their one and only body healthy and functional to its full potential. With proper sleep, diet, and exercise, this goal is doable. Thankfully, this modern age has allowed for some advancement that can help ease the burdens. The ability to boost performance, sustain energy, and regain this energy can now be done with a scoop of powder or a tablet or a drink.
These energy boosts ensures that you are able to perform and give your all to your workout, in order to maximize the results. The above listed supplements are not all encompassing, but they are the best ones found in the business. If you decide to go down the road of supplementation, make it your responsibility to read up on all the ingredients listed in the packet. You owe to yourself to know because knowledge is power. You cannot be complacent when it comes to what you put in your mouth and in your body because it can greatly affect your health.
