10 Dec 5 Dietary Supplements You Shouldn’t Be Skipping
Dietary supplements can be a useful addition to a diet when you are trying to lose weight, gain muscle, or improve your overall health.
However, it can sometimes be difficult to know precisely which supplements you should be taking.
To help you choose your supplements, this article will highlight several essential dietary supplements.
Who is if for: Anyone looking to build muscle or improve their athletic performance
Creatine is a natural substance that is mostly found within muscle cells in the form of phosphocreatine.
It facilitates the recycling of adenosine triphosphate (ATP) in muscles and brain tissue, which is essential for energy.
Researchers have found that creatine is very effective at increasing muscle mass, muscle strength and athletic performance.
It can also provide other benefits for your health, including protecting the brain against neurological disease.
When you increase your intake of creatine, the body’s stores of phosphocreatine are bolstered, which delivers many benefits including:
You will be able to have longer or more intense workouts in single training sessions.
Improved cell signalling
Having more phosphocreatine available improves satellite cell signalling, which will help with muscle repair and muscle growth
Increased anabolic hormones
You will have higher levels of hormones like IGF-1, which results in better muscle growth.
Better cell hydration
The water content of your cells will increase, which also aids in muscle growth.
Reduced protein breakdown
Phosphocreatine has been demonstrated to increase total muscle mass by reducing muscle breakdown.
Conjugated Linoleic Acid (CLA)
Who is if for: Anyone who wants to lose weight or improve general health.
Thankfully, the myth that “all fats are bad” has finally been disproven.
We now know that many types of fats are essential for human health and can reduce the risk of numerous chronic illnesses.
Linoleic Acid (LA) is a polyunsaturated omega-6 fatty acid that can provide some exceptional benefits for your health.
The “Conjugated” prefix refers to the arrangement of the double bonds in the fatty acid molecule.
There are 28 types of CLA, with their only difference being how their double bonds are arranged.
There have been several studies which have shown that CLA can reduce body fat levels.
Researchers suspect that it helps people lose weight by increasing the metabolism of fat cells, stimulating fat breakdown, and reducing food intake.
Who is if for: Anyone who wants decrease muscle soreness, improve athletic performance, boost their immune system, or improve intestinal health.
Glutamine is an important amino acid that helps your body build proteins.
It also plays a critical role in maintaining immune system function and intestinal health.
While the human body can produce glutamine, it is mostly acquired through diet.
Amino acids like glutamine are the “building blocks” of proteins formed by the human body.
These manufactured proteins perform many vital tasks in the body, including the repairing of damaged organs and transportation of substances in the blood.
There are two forms of glutamine — L-glutamine and D-glutamine, with the only difference being how their molecules are arranged.
L-glutamine is the more important of the two, as it is the one used to make proteins and perform other important tasks.
L-glutamine is the most common amino acid in the blood and bodily fluids of humans.
Several studies have shown that glutamine is a crucial part of the immune system.
Researchers have also found that patients taking glutamine supplements have shorter hospital stays after surgery and have higher survival rates.
Glutamine has been shown to improve intestinal health in various ways including:
- Providing energy for intestinal and immune cells
- Maintaining a barrier between the intestines and the rest of the body
- Preventing harmful bacteria from escaping the intestines
- Supporting good digestion
Researchers have also found that glutamine can reduce muscle soreness after a workout and improve recovery times.
When combined with its immune system-boosting capabilities, this makes glutamine a very useful supplement to take when you are feeling a bit run down.
Who is if for: Anyone who wants to maintain good general health.
It can be difficult to understand the kinds of nutrients your body is lacking.
The first sign of a nutritional deficiency is often an illness or a chronic health condition that takes some time to recover from.
The easiest way to ensure that your body has access to a wide variety of vitamins and minerals is to take a multivitamin supplement.
A high-quality multivitamin will contain all 13 vitamins and 16 minerals that the human body requires for good health.
Some multivitamins will also contain additional herbal ingredients to promote good health.
In terms of the effectiveness of multivitamins, researchers have found evidence that multivitamins may:
- Reduce the risk of heart disease
- Reduce the risk of cancer in men
- Improve brain function in older people
- Reduce the risk of age-related macular degeneration
Branched chain amino acids (BCAAs)
Who is if for: Anyone who experience post-workout muscle soreness or fatigue.
Branched chain amino acids are a group of three essential amino acids — valine, isoleucine, and leucine.
These amino acids are placed in this group because they all have a chain that branches off one side.
BCAAs are important because they are the building blocks of many proteins used within the body.
They are essential amino acids, which means the body cannot make them, so they must be acquired through the foods we eat.
Several studies have found that BCAAs can reduce the fatigue that a person experiences after working out.
One study have found BCAAs participants could exercise for 17% longer on average when compared to a placebo group.
BCAAs can also reduce muscle soreness by as much as 33%, which can help you increase the frequency and duration of your workouts.
There is even evidence to suggest that BCAA supplements will increase muscle mass, particularly if they are high in leucine.
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