You can train in the gym or simply play sports outdoors, and you can eat healthily, but if you want to develop your potential, you need nutritional supplements. Without them, your cellular and muscle recovery will not be a fact!
Food additives are natural extracts from already existing raw materials. They can be of both plant and animal origin. Nutritional supplements and herbal formulas best restore your muscles and body after exercise and activity. Therefore, I, as a fitness trainer consultant, allow myself to recommend their use.
If you want quality muscles, a sexy figure, or just plain health, let me share the top 6 nutritional supplements for you ladies and gentlemen. These are the 6 supplements I recommend.
#1 TOP SUPPLEMENTS FOR MEN AND WOMEN – Whey Protein Isolate
Whey protein is a milk protein with a high content of BCAA’s and glutamine, and is the most important supplement for the synthesis of protein molecules. It is absorbed very quickly by the body, quickly enters your muscles, tired from the fitness training, and immediately starts the synthesis (formation) of new muscle fibers.
Whey protein isolate also contains peptides (small protein molecules) that accelerate blood flow in the muscles. That’s why I always recommend taking whey protein isolate up to 20 minutes after fitness training or any other type of physical sports activity.
#2 TOP SUPPLEMENTS FOR MEN AND WOMEN – Micellar Casein
Micellar casein is another type of milk protein. Due to its slower absorption in the body, this type of protein is more suitable for use as a breakfast, for before physical activity (in particular cases from your diet), as well as necessarily before sleep. Its main properties are to supply your muscles with amino acids for up to 6-8 hours after taking it.
Casein products must be of the highest grade if you wish to reap the benefits of their intake. The casein shake is thick, with a distinct beeriness and indirectly makes your sleep more restful. Because it creates a feeling of fullness in your stomach.
#3 TOP SUPPLEMENTS FOR MEN AND WOMEN – Creatine Monohydrate
Creatine monohydrate consists of 3 amino acids: arginine, glycine, and methionine. It has been proven that with proper use and precise application, up to 5 kg of body active muscle mass increases in a month (if your diet is so directed)
But creatine also acts on many other “fronts” – it increases the level of rapidly available energy in the muscles. It attracts water into the cells and through it the food particles are brought into the cytosol of the cell and thus it grows – therefore we have more restored cells and muscles. Creatine gives a rapid pronounced effect, emphasizing your muscles faster than if you do not use nutritional supplements.
# 4 TOP SUPPLEMENTS FOR MEN AND WOMEN – Branched chain amino acids – BCAA’s
This term covers the essential amino acids leucine, isoleucine and valine. They are an absolute must for your muscle growth and recovery. Of the three types, leucine is the most important because it promotes growth taken alone, but is best when combined with the other two amino acids.
I recommend a leucine:isoleucine: valine ratio of at least 2:1:1 (formulas with 8:1:1, 3:2:1 or 12:1:1 ratios already exist) – or, if you are taking 5 grams of amino acids in a dose of BCAA’s, 2.5 grams will be from leucine only, the other 2.5 grams are redistributed between isoleucine and valine.
#5 TOP SUPPLEMENTS FOR MEN AND WOMEN – Glutamine
Glutamine is one of the most abundant amino acids in our body and it increases the level of leucine in muscles, reduces muscle breakdown, stimulates the immune system, etc. Taken before a fitness workout, it reduces fatigue and increases growth hormone levels, and generally aids in the fat-burning process.
In addition, on a training day, taken before sleep, it calms the muscles and you sleep deeply. And you know, full sleep leads to a good mood, health, and muscles hungry for a new workout.
#6 TOP SUPPLEMENTS FOR MEN AND WOMEN – ZMA
ZMA is a proprietary combination of zinc, magnesium aspartate and vitamin B6, which are often deficient in weight training individuals. These minerals are important because they support and control our hormone levels and greatly improve sleep and recovery, and according to scientists, ZMA significantly increases testosterone and insulin-like growth factor-1.
But for this, you need a ZMA product with about 30 mg of zinc, 450 mg of magnesium aspartate, and 10.5 mg of vitamin B6. It is necessary to take it on an empty stomach, before sleep, and if you add calcium 250 mg, the absorption of the supplement becomes more professional.
The human body is a complex machine that requires the right amounts of nutrients to function properly. While a person can get many of the nutrients they need from a healthy diet, sometimes it’s not enough. This is where supplements come in. Supplements can help people get the nutrients they need to function properly.
There are many different kinds of supplements available, and they can be tailored to the specific needs of each individual. Whether you’re looking to improve your overall health or just want to make sure you’re getting the nutrients you need, supplements can be a helpful addition to your diet.