If you are a fitness lover and a gym freak who is every time focused on his/her muscle building, Strength gain, physical endurance and fat loss goals you must have heard about sports nutritions and supplements that can help you to achieve your dream Physique.
But today there are a variety of different supplements for different purposes and bundles of the same supplements with different names and brands available at market.
In your journey of fitness at some point you must have been confused about the selection of supplements that you need and the situation has tempted you.
There are many huge supplement websites that sell supplements online at low price but that will not help you if you don’t know what’s the purpose of buying a particular supplement for your fitness goal.
Moreover, there are many websites that are owned by some fitness gurus discussing health and fitness topics and suggesting supplements to others.
Most of these websites are misguiding individuals nowadays to sell their recommended supplements only for the sake of a few dollars $$$.
You can also achieve your fitness goals and Desire physique by consuming good and healthy foods and maintaining a healthy lifestyle but these supplements are like adding fuel to the burning fire.
Here we will also discuss what are the potential benefits and side effects of these particularly selected Sports supplements and the natural foods that we need to consume for maximum benefits.
Whey Protein –
Whey protein is the most common protein powder that is consumed by almost everyone who is doing their regular resistance training. It is the most superior quality of protein containing 9 essential amino acids that our body cannot produce on its own and we need to add it through our diet which helps in fat loss and muscle building.
Although whey is the byproduct of milk but it is low in lactose content. It is usually taken right after the workout as it is absorbed faster and helps in recovery and muscle protein synthesis.
There are three types of whey Protein :-
- Concentrated whey Protein – It contain 60 to 80 percent of protein
- Isolated whey Protein – It contain 80 to 90 percent of protein
- Hydrolysed whey – It is rich in digestive enzymes and is absorbed very quickly.
Muscle protein synthesis and muscle growth.
Taking high dosage of whey for longer time can result in acne and pimples
It promotes the production of anabolic hormones such as insulin to promote muscle growth
If you are allergic to whey it can cause you stomach pain, fatigue and reducing appetite
Replace other calories with whey and intense training will help in fat loss
Taking too much whey can result in protein fart.
Whey protein help in lowering your cholesterol and Blood pressure
People with kidney and heart issues should avoid it
It is breakdown and absorbed faster than any other protein. So you get 100 percent of what you take
Whey also can result in sleeping disorders in some cases.
Foods and Supplements to combine with whey Protein :-
Consume plant and animal protein together for maximum output result for muscle growth.
Natural Foods :-
- Peanut Butter
- Chia seeds and Oats
You can also take BCAAs with whey as it will help in spiking up the protein synthesis process.
Casein Protein –
Like whey whey protein casein is also a milk Protein. Milk contains 80% of casein protein and 20% of whey protein. Casein is one of the best protein to take who workout hard because it keeps your body in anabolic stage for a longer time period.
Casein contains essential amino acids and many other micro and macro nutrients that are absorbed slowly in our body. Usually, it takes 8 to 9 hours to fully absorb the casein protein. For this slow digesting reason it is often taken when an individual does intermittent fasting to provide you with essential nutrients continuously throughout your fasting period.
Casein protein is usually known as an anti catabolic agent because it is commonly taken at bedtime while we are sleeping it provides slow release of amino-proteins and prevents muscle breakdown.
There are two types of Casein Protein :-
- Micellar casein : It is the most common form of casein protein and is released into the bloodstream slowly.
- Casein Hydrolysate : It is also the same as micellar casein but it is slightly different in the term that it contains all the amino acids apart from tryptophan which is removed during the hydrolysis.
Casein contain several bio active peptides that helps your immune system to get stronger
Some people who have lactose intolerance can have allergic reactions on their skin.
It provide with continuous supply of protein for longer period of time
Taking large amount can cause digestion problem and bloating
It helps with more muscle mass, strength, endurance and fat loss
It contain certain enzymes that helps your digestive system and also control cholesterol and Blood pressure
Basically, there are no potential side effects of Casein protein and it is very much safe and everyone can use them for better muscle growth and recovery.
Foods and Supplements to combine with Casein Protein :-
If you are using milk with casein then avoid using yogurt and if you are using water it is fine to use yogurt.
Glutamine is the non essential amino acid that means the body can produce its own and this amino acid is found in abundance in our body and bloodstream. This amino acid is popular in sports supplementation because it promotes recovery and growth in muscle tissue and sleep quality.
There are actually two types of glutamine :-
L- Glutamine and D- Glutamine but L- glutamine is essential in performing body function and D-glutamine has no use in living organisms. They are identical but they differ slightly in molecular structure.
Glutamine also plays an important role in maintaining digestive and immune systems.
It help in muscle protein synthesis and restore muscle glycogen
When taken in excess it can cause stomach pain, dizziness and fainting
It helps in muscle recovery and Bone strengthening
It can cause headache or lower back pain
It increases endurance and power allowing you to lift more weight or go for intense workout
Can also cause unusual tiredness and weakness
Improve your digestion and Immunity
Skin rash and itching
All the side effects of glutamine that are mentioned above are very rare and are only caused in extreme cases when the individuals take higher dosage.
Foods and Supplementations with Glutamine :-
Glutamine is your post workout supplement that helps to carry nutrients to the muscle tissues so you can consume eggs, chicken or tofu. You can use your whey protein shake mixing with your glutamine and one banana.
Creatine is the oldest and most wanted supplement in the fitness industry. Creatine is very famous among the athletes and bodybuilders because of its enhancing strength, stamina and endurance properties.
Creatine is non-essential amino acid that means our body can produce it naturally but when we take it additional it increases the creatine store in our body.
Creatine store in our body depends upon the animal protein we consume and many other factors such as muscle mass, quality of workout, and production of growth hormone.
Creatine is stored in our body in the form of Phosphocreatine which helps in ATP synthesis which is the power house of our body. You can supplement from creatine if you are involved in an intense workout.
Most preferred form of creatine is Creatine monohydrate.
Huge improvement in your strength and endurance
It hold to much water in your muscle due to water retention and gives you bloated muscle
Promote anabolic hormone like Insulin Growth Factor 1 which enhance muscle growth
Taking in excess dosage can result in kidney and liver failure
Speeds up your muscle recovery, fat loss, and can take part in intense workout
Can lose certain amount of muscle mass after discontinuing it and muscle will loss water from cell
Reduce fatigue and tiredness level and improve many neurological function
Excess use can result in muscle cramps, digestion problem and nausea
Many individuals misunderstand creatine as steroid but it is a naturally occurring amino acid that will benefit your daily life and workout routine with extra energy and stamina. You must use doctors’ advice to use creatine.
Foods and supplements to take with creatine :-
Creatine can be taken as both pre and post workout. In the morning when you wake up you can take with your protein shake combined with eggs, almonds or peanut butter, and boiled chicken for breakfast. You can also take creatine 30 minutes before workout with your pre workout meal.
Caffeine is the most common stimulant drug used by millions of people around the world to wake up in the morning or to get through tiredness from work.
Caffeine is most commonly found in tea, Coffee and Cocoa Plant.
Caffeine stimulates the brain and activates our Central Nervous System and keeps us active and prevents us from getting Tired.
When we drink Coffee or Tea, the caffeine is broken down in the liver and it is released into our bloodstream where it blocks the adenosine receptors in the brain and keeps us active. Adenosine is the neurotransmitter which helps in relaxing the brain when the brain is active for several hours.
Adinosim builds up in our brain throughout the day when we are awake and active and its level decreases when we sleep, this process keeps repeating all day. When we consume caffeine, the level of adrenaline, dopamine and norepinephrine increases.
It decreases fatigue and tiredness level and keeps us alert
Excess intake can result in abnormal heart beat
It promotes fat loss and weight loss by increasing metabolic rate
Excess intake can have negative impact on pregnancy and fertility
It can increases endurance level that help for your workout
If you are frequently take caffeine and avoid food intake can affect your glucose level
Reduce risk of stroke and cancer
Excess intake can cause muscle cramps due to dehydration
Intake of Excess Caffeine have several other Side Effects :-
- Menstrual Problem
- Stress and Anxiety
- Upset stomach
Caffeine is only beneficial to health if you are taking safe dosage because higher dosage has many other potential side effects that are not mentioned here.
Multivitamins, as the name suggests it has multiple numbers of vitamins and minerals in it. There are about 13 vitamins and 16 minerals that are essential for proper body function. Our body needs multivitamins for proper growth, reproduction and recovery.
Variety of vitamins and minerals are present in various ratios in multivitamin tablets. Keep in mind that the amount of nutrients may be higher or lower in dosage as the dietary supplements are not regulated by FDA so label fraud is common. In this case you must avoid taking cheap multivitamins and prefer good supplements brands or buy from Chemist.
It lowers the risk of Heart diseases
In excess it can cause constipation and stomach upset
Maintain muscle strength and energy
It can cause heartburn and Nausea or headache
Decrease stress, anxiety and depression and maintain other neurological function
In very high dose it can cause gastric problems
Improve brain function, protect skin, bone,joints
Don’t consume unnecessary amounts of vitamins and minerals whether it will cause you harm or it will be wasted as the water soluble vitamins are thrown out through urination.
Foods and Supplements with multivitamins :-
You can consume any foods or supplements with multivitamins there is no rule to take multivitamins with particular food or supplements.
BCAAs is the branch chain amino acid which is essential for the body’s growth and function. BCAA’s consists of three amino acid Leucine, Isoleucine and Valine. Leucine is the main ingredient in BCAAs.
The ratio of Leucine to Isoleucine and Valine is 2:1. Body can’t produce them naturally so you must take them through diet. You can also consider using BCAAs supplementation because it is the easy way to fulfil the body’s requirement.
Leucine mostly stimulate synthesis of myofibrillar muscle protein
Isoleucine is used for boosting up energy and helps in recovery process
Valine is used for recovery and repair of muscle tissue, boost energy and endurance.
Decrease fatigue level while working out for longer period
Excess can cause insulin resistance
Promote lean muscle mass
Excess amount effects blood sugar levels
Enhance aerobic and anaerobic workout performance
Can cause nausea and Headache
Promote muscle protein synthesis and muscle recovery
Whenever you are taking Bcaas, prefer to add some protein rich foods or you can mix in your protein shake.
Fish oil is usually known as Omega fatty acids. They are the essential biochemical that our body needs for normal functioning. Fatty acids are produced by the breakdown of fats that are present in our body and the fat we get from the food in our diet.
Usually, fatty acids are the long chain of carbon and hydrogen atoms. Fatty acids are very much important for our body for energy and glucose production.
When fats are broken down, fatty acids are produced in our body and are absorbed in blood.Fatty acids form triglycerides which are stored in adipose tissue for long term use.
There are usually 3 types of fish oils :-
1. Omega – 3
Omega-3 fatty acids contain two main biochemical compounds Docosahexaenoic Acid which is also known as DHA and other one is Eicosapentaenoic Acids which is known as EPA.These two are the active ingredient in Omega-3 fatty acids that help in different health conditions.
2. Omega – 6
Linoleic acid is the omega-6 fatty acid which our body converts to arachidonic acid(ARA).
Arachidonic acid is the long chain fatty acids which helps in repairing muscle tissue and protein synthesis.
3. Omega – 9
Omega-9 fatty acids are the monounsaturated fatty acids means our body can produce its own .But it is recommended to consume Omega-9 rich foods as it can help your body in the deficiency of omega-3 nad 6.
Oleic acids and Erucic acid are the two main Omega-9 fatty acids.
Reduce cholesterol level and
prevent coronary diseases
Mouth taste like fishy
It helps in muscle recovery and
muscle building due to its
Bad breath and nausea
helps in reducing the body fat
levels thus helping in obesity
It can also cause skin rashes
It has good anti-aging properties
which helps in skin health
Heartburn and nosebleeds
Take fish oils with heavy meals to avoid these kinds of side effects.
Nitro oxide boosters are the natural foods or the supplements that enhance the natural production of nitric oxide in our body that will help in blood circulation. These supplements or foods act as the vasodilators that relax the blood vessels and make them wide hence increasing blood flow and lowering blood pressure.
Example of best Nitric- oxide Boosters are :-
- L- arginine –
Arginine is the amino acid that our body needs to function properly. It is the non-essential amino acid that means our body can produce Arginine naturally but it is always recommended to take it additionally from outside to fulfil the body’s requirement.
- Citrulline malate –
Citrulline malate is the amino acid that our body needs to function properly. It is the non-essential amino acid that means our body can produce naturally. It is mostly found in watermelon and also available in supplement form. When it is consumed it gets converted into arginine and then it releases nitric oxide in our body.
- Beets –
These are the good natural foods that are rich in dietary nitrates which when consumed produce nitric oxide.
Helps to treat Erectile Dysfunction
Excess can cause nausea and stomach upset
Boost physical performance, enhance muscle recovery and decrease muscle soreness
Extreme low blood pressure when taken in higher dose
Manage type 2 diabetes, lower cholesterol and blood pressure
Sleeping problem and sometimes blood in urine
Beta – Alanine –
Beta – Alanine is the non-essential amino acid that means our body can produce it naturally but getting it additionally from outside is necessary to fulfill the body’s requirement.
Beta- Alanine is responsible for producing Carnosine in our body. It helps in enhancing athletic performance by increasing muscle endurance.
Supplement companies claim it increases strength but in many studies it is found that instead of increasing strength,it increases the time period of doing intense workout to some extent.
It is recommended to take Beta – Alanine on regular basis for maximum benefits
Increases time taken to Exhaust during workout
Reduce fatigue level
Excess amount can cause tingling of skin
Increase muscle endurance.
Anti aging Property
ZMA is a very vital supplement you can use because it improves athletic performance, speeds up the recovery process and helps in sleep quality. ZMA has three main ingredients Zinc, Magnesium and Vitamin B6. It also helps in testosterone production, muscle mass growth and IGF-1 which help in growth of cells and it’s recovery.
ZMA has some Side effects when taken in Excess amount :-
- Stomach upset
- Loss in appetite
- Nerve damage
- Muscle cramps and joint pain
- Degrade immune system and sleep quality
Also Read –