1. Protein powder (Whey)
You may be asking yourself ‘Why do I need protein?’ Protein is an important nutrient needed by everyone on a daily basis. It is made up of essential and non-essential amino acids, which are the building blocks for healthy bodies. Protein has a number of different roles in the body, including:
– Repair body cells
– Build and repair muscles and bones
– Provide a source of energy
– Control many of the important processes in the body related to metabolism
Whey protein is a high quality protein powder from cow’s milk. Milk has two proteins: Casein and Whey. It’s often referred to as the ‘Gold Standard’ of protein and with very good reason.
A typical serving of whey protein contains the same amount of protein found in a chicken breast, but is also very low in fat and carbohydrates.
It is a naturally complete protein and is often referred to as a ‘fast’ protein for its ability to provide rapid nourishment to muscles. Excellent for a post-workout shake.
Whey protein has a higher biological value than many foods, including fish, beef and soya. What this means is that more of the protein is actually utilised by your body.
Whey protein contains high levels of essential amino acids and branch chain aminos acids (BCAAs), both of which play a vital role in fuelling muscle growth.
Whey protein is also naturally high in the amino acids gluthamine and leucine, which help with muscle repair and recovery after a tough workout.
2. Essential Fatty Acids (EFAs)
There are twenty different needed fatty acids in your body, but they are all made from two: linoleic acid and linolenic acid. Linoleic acid is often referred to as omega 6 fatty acids, and
linolenic is often called omega 3 fatty acids. (Omega-9 is necessary yet “non-essential” because the body can manufacture a modest amount on its own, provided essential EFAs are
present.) These two fatty acids are essential. You must get them from supplements or the foods you eat because your body cannot manufacture them.
Why take fats? Dietary fats, when used properly, are of great benefit, rather than a risk, as some people perceive. EFAs offer protection against heart disease, free radical damage, and cancer, increase the metabolic rate and fat burning, increase muscle mass, and the production of hormones like testosterone.
EFAs are especially important for your joints. When you work out you apply tremendous pressure to your joints on a day-to-day basis. It is vital that we have a strong, smooth-running skeletal system to push ourselves to the max. Omega 3 has shown to have positive results in soothing tender joints and stiffness. For example, Omega 3s were tested on patients with arthritis. The results showed a significant reduction in disease activity, pain assessment, and number of weak joints. In addition, morning stiffness and several tender joints were relieved
Sources of EFAs include flaxseed oil, hemp seed oil, fish oil, pumpkin oil, canola oil, walnuts, flax meal, flax bread, omega rich eggs, darky leafy greens such as spinach, and fish oil tablets, amongst others.
Exercising, although very beneficial to our bodies, can also be taxing. For this reason, we need to be eating a well-balanced diet. Yet, time and habits do not always make this possible.
This is where multivitamins become important tools for us to use. When purchasing a multivitamin, you should look for that contains vitamins A, C, D and K, folic acid, copper, iron and zinc. Each vitamin and mineral is known to help your body in its own unique way. Vitamin A is needed to help build strong bones.
– Vitamin C helps to build a strong immune system
– Vitamin D helps to protect our skin and bones
– Vitamin K helps our blood to lot
– Folic acid helps to build red blood cells
– Copper helps to absorb iron
– Iron helps to deliver oxygen throughout our blood
– Zinc helps our body to form blood and to heal
– Calcium and magnesium are both needed to build strong bones.
If you are working out on a regular basis then you should choose a multivitamin supplement that also contains the following:
– A greater amount of iron (usually about 50% of one’s total RDA)
– Multivitamin B complex vitamins
– Vitamin E
The B complex vitamins are known as the energy vitamins. They work to give and help our bodies process energy, easily and quickly. Vitamin E helps keep the body from oxidizing
Vitamin A, and it helps to keep the body’s tissues from breaking down. Selenium helps our body’s immune systems.
Creatine is a natural nutrient found in foods like meat and is also found in our muscle cells, where it’s used to power high intensity muscle contractions. Creatine has been the mainstay of the sports industry for years as a sports enhancing amino acid that increases strength and endurance in athletes that supplement with creatine.
Research carried out in the last decade has shown that taking creatine orally at a rate of 5 to 20 grams per day appears to be very safe and largely devoid of adverse side-effects, while at the same time effectively improving the physiological response to resistance exercise, increasing the maximal force production of muscles in both men and women.
When buying creatine, you want to be purchasing creatine monohydrate.
Glutamine is an amino acid produced naturally by our body and is useful for the excellent functioning of our digestive system, immune system and many more. It is commonly produced by the brain, lungs, heart, kidney, liver, etc.
When our body decreases the production of this element, a glutamine supplement can be taken and is a popular health product used by many nowadays. The food you ingest does no good if it isn’t absorbed. It’s like panning for gold with a chain-link fence. The anatomical equivalent of this chain-link fence is an assortment of digestive conditions, including leaky guy syndrome, for which L-glutamine has been shown to be a promising treatment. Consuming 10-30 grams post-workout can speed up repair and help prevent soreness.
You can find a wide selection of glutamine supplements in health stores, pharmacies and online due to the popularity of this supplement and the healthy benefits it can provide the human body.