When it comes to getting fit, there are many things you can do to help. Diet and exercise are obviously important, but don’t forget about supplements! Nutritional supplements can give you an edge in your fitness journey-but not all supplements are created equal. In this blog post, we will discuss the seven types of nutritional supplements that have the most evidence behind them. We’ll also talk about how to choose the right one for you, and how to add it to your diet. Stay tuned!
What Are Nutritional Supplements?
Before we dive in, let’s briefly talk about what nutritional supplements are. Essentially, they are products that you can take to supplement your diet and help you reach your fitness goals. This could be anything from a protein powder to help you build muscle, to a pre-workout supplement to help you have more energy during your workouts.
These supplements are ideally made out of natural ingredients, and they can be taken in many different forms-pill, powder, or liquid. It’s important to note that supplements are not meant to replace a healthy diet and lifestyle-they are simply meant to help you reach your fitness goals faster or more effectively.
Even if you are eating a proper diet adding supplements will help you with those last few pounds, or help you gain muscle mass quicker. When used in conjunction with a healthy lifestyle, nutritional supplements can be a powerful tool to help you reach your fitness goals.
7 Types of Nutritional Supplements That You Can Add To Your Fitness Routine
There are many different types of supplements on the market, but not all of them are backed by science. In this section, we will discuss five types of supplements that have evidence behind them.
1. Protein Supplements
If you are looking to gain muscle mass, protein supplements are a must. Protein is the building block of muscle, so it’s essential that you are getting enough in your diet. The recommended intake is 0.36 grams per pound of body weight-so if you weigh 150 pounds, you should be aiming for 54 grams of protein per day. This can be difficult to get from diet alone, which is where protein supplements come in.
There are many different types of protein supplements available, such as whey, casein, soy, and plant-based proteins. Whey protein is the most popular choice for people looking to build muscle, as it is a fast-absorbing protein that is high in amino acids. Casein protein is a slower-digesting protein that is ideal for taking before bed, as it will help to feed your muscles during the night. Soy and plant-based proteins are also good options for those who are looking for a vegan or vegetarian option.
2. Creatine Supplements
Made out of three amino acids, creatine is a popular supplement that is often taken to improve athletic performance. It works by increasing the amount of ATP (adenosine triphosphate) in your muscles, which provides them with more energy. This can help you to lift heavier weights, run faster, and jump higher.
Creatine is found naturally in your body, as well as in foods like red meat and fish. However, you would have to eat large amounts of these foods to see the same effects that you would from taking a supplement. For this reason, many people choose to take creatine supplements to see the benefits.
3. Vitamin Supplements
Vitamins are essential nutrients that your body needs to function properly. They are found in many different foods, but it can be difficult to get all the vitamins you need from diet alone. This is where vitamin supplements come in.
There are many different types of vitamin supplements available, such as multivitamins, B-complex vitamins, and vitamin C. Multivitamins are a good option if you are looking for a general supplement to cover all your bases. B-complex vitamins are ideal for people who want an energy boost, as they help to convert food into energy. Vitamin C is a powerful antioxidant that can help to protect your cells from damage.
4. Calcium Supplements
Calcium keeps your bones strong and healthy, and can also help to prevent osteoporosis. The recommended intake for calcium is 1000 mg per day for adults. This can be difficult to get from diet alone, which is where calcium supplements come in.
Most calcium supplements come in form of a pill, but there are also powders and liquids available. Calcium citrate is the most easily absorbed form of calcium, so it is a good choice for people who want to make sure they are getting the most out of their supplement.
5. Fish Oil Supplements
Fish oil supplements are a good source of omega-3 fatty acids, which are important for maintaining heart health, reducing inflammation and protecting against cognitive decline. They are also a good source of vitamin D, which is essential for bone health..
The recommended intake for omega-3 fatty acids is 250-500 mg per day. This can be difficult to get from diet alone, as the best sources of omega-3 fatty acids are fatty fish like salmon, mackerel, and tuna.
Fish oil supplements are available in capsules, tablets, and liquids. If you are vegetarian or vegan, there are also plant-based omega-3 supplements available.
6. CBD Supplements
CBD, or cannabidiol, is a compound found in cannabis that has many potential health benefits. if you suffer from inflammation due to exercise, CBD may be a good option for you. It is also said to help with pain relief, anxiety, and sleep.
CBD supplements are available in many different forms, such as oils, capsules, and powders.
7. Iron Supplements
If you are an endurance athlete, you may be at risk for iron deficiency. This is because your body loses a lot of iron during exercise. Iron supplements can help to prevent this from happening. The recommended dose is 18 mg per day for women and 8 mg per day for men.
When it comes to choosing the right supplement for you, it is important to consider your goals and what you are hoping to achieve. There are many different types of supplements available, so it is important to do your research and find the one that is right for you.
When To Take Nutritional Supplements When Working Out?
There is no one-size-fits-all answer to this question, as it depends on your individual goals and needs. There are two main categories :
- Pre-workout supplements: Taken before your workout, pre-workout supplements can help to improve your energy levels and performance. They typically contain caffeine, B-vitamins, and amino acids. Creatine, for example, is most effective when taken before exercise. If you are trying to build muscle, you may also want to take a pre-workout protein supplement.
- Post-workout supplements: Taken after your workout, post-workout supplements help to promote muscle recovery and growth and prevent deficiencies. They typically contain protein, carbohydrates, and amino acids. For instance, if you are trying to build muscle, a post-workout protein shake is a good way to replenish your body’s stores of amino acids.
How Often Should You Take Nutritional Supplements?
The general rule is if you are new to taking supplements, it is always a good idea to start with a small dose and see how your body reacts. You can then increase the dose as needed. It is also important to drink plenty of water when taking supplements, as they can cause dehydration.
Other side effects of nutritional supplements vary depending on the type and dosage of supplements you take. Generally, side effects are rare and mild, but they can occur. Some common side effects include upset stomach, diarrhea, headaches, and trouble sleeping. More serious side effects are rare but can occur, such as liver damage, kidney damage, and heart problems.
s with any type of medication or supplement, it is always a good idea to talk to your doctor before taking anything new. They can help you to determine if a supplement is right for you and help you to find the best way to take it.
In Conclusion
Nutritional supplements can be a great addition to your fitness journey, but they should not be the only focus. Make sure to also eat a healthy diet and get plenty of exercise to see the best results.
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