Health conscious individuals often use various nutritional supplements to increase results from their fitness program. Popular workout supplements like multivitamins, protein, glutamine and creatine assist your body in reaping the benefits of proper exercise. Each of these supplements are intended to provide different results, so it is important to choose a supplement that will most benefit you. Talk with your doctor before taking any supplements.
Multivitamins
Multivitamin supplements provide your body with the nutrients required to properly grow and perform at its best. Although a well-balanced diet can provide you with the necessary vitamins, active individuals often need additional supplementation. Multivitamin supplements typically contain vitamins A, C, D, E and B and folic acids, according to CNN. These vitamins assist in repairing your body, increasing energy and boosting your immune system. For best results, multivitamins are generally taken once per day. Follow the recommended dosage for the multivitamin you choose as overconsumption can cause nausea.
Protein Supplements
Protein supplements are intended to assist you with both muscle growth and repair and weight loss. It may be difficult to achieve your recommended protein intake through food alone, so protein can assist you in doing so. Additionally, protein acts as a source of energy for your body, helps regulate your endocrine system and enhances your immune system, says MuscleAndStrength.com. Protein supplements are available in several forms, including whey, casein and egg protein. Whey protein is the most common and is fast absorbing, while your body absorbs casein very slowly. Egg protein supplements are an alternative form of protein for lactose intolerant individuals. The recommended amount of protein supplementation is approximately .77 g per pound of body weight. Excessive protein intake can cause damage to your liver.
Glutamine Supplements
Glutamine is a nonessential amino acid located most commonly in your body's muscle and is found in protein-rich foods. Although it is a nonessential amino acid, active individuals may require more glutamine than can be consumed through food alone. Glutamine assists your body in protein synthesis, meaning that a protein supplement can be more effective with paired with a glutamine supplement. Glutamine also aids in muscle recovery, reduces muscle catabolism and enhances your immune system. The recommended intake of glutamine supplementation is between 3 and 5 g taken directly after your workout. Pregnant women and individuals with kidney or liver problems should not take a glutamine supplement.
Creatine Supplements
Creatine supplements are typically used by individuals looking to increase muscle mass. Creatine is stored mostly in the muscle and found naturally in meat and fish. It supplies your muscles with the energy required to contract during weightlifting exercises, increasing your ability to perform multiple sets of exercises. The recommended intake of creatine is about 10 g per day, but may vary depending on the product. Although creating can increase your muscle strength and overall athletic performance, Drugs.com warns it can cause dehydration if you do not consume enough fluids throughout the day. All potential risks associated with creatine supplements are not known, so you should contact your doctor before beginning a creatine supplement program.
Disclaimer
Although workout supplements are intended to increase the benefits of exercise, they are not meant to address diseases or health problems. Consult your doctor before beginning any nutritional supplement plan.
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