Best Types of Supplements That Help You Get Stronger
While weight loss may be a goal for many, some of you may want to gain some weight. Not just any weight though, but strength gains. Sure, you can add some extra protein in your diet or change up your training at the gym. However, if these lifestyle changes are not having any impact on your strength, then you may need extra support.
In this case, a supplement may be just the thing to help you reach your strength gain goals.
Now when you think of strength supplements, anabolic steroids may pop into your mind. However, when used to increase muscle and performance the potential side effects produce more harm than good. Instead, there are many natural supplements out there that can help you increase strength safely and effectively.
And if you are thinking that such supplements are just for bodybuilders, then think again. That’s because muscle strength gains can benefit anyone trying to be their healthiest.
Maintaining muscle strength, especially as you age, is important for reducing injury, preventing falls, and improving all-around mobility. Also, training to strengthen muscles can also help you strengthen your bones, control blood glucose levels, maintain a healthy weight, reduce joint pain, and improve heart health risk factors like blood cholesterol.
Let’s look at some of the latest and best natural supplements for strength gains. When you add these supplements as part of a balanced, healthy diet and exercise program, you can improve your chances of meeting your ultimate health and fitness goals.
Just be sure to let your healthcare provider know before adding any new supplement to your daily regimen.
Creatine monohydrate
If you’re into fitness, I’m sure you’ve heard of creatine. However, you may not be completely aware of what this supplement is and what it does.
Creatine is a compound found naturally in muscle cells as well as in foods like beef, pork, and fish. The supplemental form of creatine, called creatine monohydrate, is often used to increase muscle performance during high-intensity, short-duration resistance exercises like strength training. It is found to be relatively safe for most people, with the most common side effect being water retention in the early stages of use.
Research shows that using creatine monohydrate supplementation during resistance training can increase lean tissue mass as well as upper and lower body strength in older adults. This supplement could also enhance energy stores, protein synthesis, and could possibly reduce inflammation and oxidative stress.
Other research shows that creatine supplements can also help young athletes increase maximal strength, which is the maximum force a muscle is able to exert in a single voluntary contraction. Results of this study show that short-term supplementation of creatine may assist with enhancing efficiency and strength development.
A 2018 study on a similar age group of young adults looked at creatine supplementation on eight weeks of resistance training. Study results show that those young males provided 0.07 g/kg/day creatine supplementation during the resistance training showed increases in muscular strength in as little as two weeks.
Also, strength gains were significantly greater in four of six exercises completed during training in the creatine group versus placebo. There was some muscle damage, but researchers suggest that this is due to the greater training intensity enabled by the supplement. As well, this muscle damage may lead to greater protein turnover and enhanced muscle adaptation.
The position of the International Society of Sports Nutrition (ISSN) is that creatine supplementation “is the most effective ergogenic nutritional supplement” that athletes can use to help increase “high-intensity exercise capacity and lean body mass during training.”
The ISSN also reports that creatine supplementation has not been shown to have any detrimental effects on healthy individuals who could benefit from the supplement.
Research shows an effective dose of creatine to be 0.3 g/kg/day for 5 to 7 days and then maintenance dosing of 0.03 g/kg/day for 4 to 6 weeks. Also, the ISSN reports that 0.3 – 0.8 g/kg/day equivalent to 21–56 g/day for a 70 kg individual has not been shown to have any clinically significant or adverse effects in clinical populations.
Research suggests not using creatine monohydrate with other supplements or at higher doses than those suggested since it could increase risk of liver and renal health issues. Be sure to ask your doctor before starting this supplement to be sure you take the safest dose for you.
Whey protein
Protein supplements are a well-known complement to any healthy lifestyle regimen, especially if you are a busy individual that needs convenient portable nutrition.
Although there are many kinds of protein supplements out there, whey protein is perhaps the most common. Whey protein is one of the main proteins found in dairy products and is a good source of the essential amino acids that the body needs to function.
Whey is found as a supplement in its powdered form and can be added to milk, water, or yogurt to make smoothies as well as to any soft foods to add protein. The benefits of whey protein in helping strength gains range from performance to recovery.
For example, a study of preconditioned older women found that whey protein supplementation helped promote increases in skeletal muscle mass, muscular strength, and overall functional capacity as compared to placebo. This study had the whey protein group ingest 35 grams whey protein daily for twelve weeks while performing resistance training for three days a week. Another similar study confirmed these results in a similar group of older women.
Furthermore, a study of college-aged males looked at the impact of whey protein supplementation on extreme volume resistance training. The young men performed six weeks of high-volume resistance training and consumed 25 grams of whey protein a day. Study results suggest that whey protein supplementation may be used to improve body composition during high-volume resistance training.
When it comes to recovery, research shows that whey protein can improve maximal strength, repetitions to failure, and peak power.
It has also been shown to improve acute recovery of exercise performance after a strenuous resistance training workout. Also, whey protein supplementation yields small to medium positive effects on restoring contractile function compared to placebo.
As far as timing, research experts recommend consuming whey protein post-training and post-competition within a 60-minute time frame for best recovery results.
Branched Chain Amino Acids (BCAAs)
Another strength gain supplement that can be found in powdered form, or capsule, is branched-chain amino acids (BCAAs). BCAAs are essential amino acids such as L-isoleucine, L-leucine, and L-valine that cannot be made in the human body and therefore must be consumed in the diet.
These proteins are found in red meat, poultry, and dairy products in the omnivore diet and intake of them has been linked to increased heart disease and type 2 diabetes risk. However, it is suggested that this risk is not directly linked to BCAA intake, but to the low fiber intake of some individuals found to ingest high levels of BCAA in their dietary pattern. Therefore, individuals with a balanced diet full of fiber-rich fruits and vegetables, along with the protein, would likely benefit most from BCAA intake.
Research shows that ingestion of BCAAs can stimulate myofibrillar muscle protein synthesis. This finding suggests that the supplement could help those performing resistance exercises improve muscle recovery. This improved muscle recovery is vital to optimal overall strength performance and gains.
Other research shows that BCAAs improved low muscle strength in patients with chronic liver disease and improved small-to-moderate levels of exercise-induced muscle damage in healthy individuals.
In a study of those with hepatocellular carcinoma, BCAA supplementation was found to be generally safe without serious adverse side effects. Therefore, BCAAs are thought to be generally safe in healthy adults as well in recommended doses.
Although more current dosage requirements have not been determined yet for the mix of the three BCAAs, 2006 findings show that up to 65 milligrams per pound of body weight should be safe.
However, it is recommended that you speak with a qualified healthcare provider first before starting this supplement to ensure you take a safe dose.
Beta-Alanine
Another amino acid containing supplement for strength gains is beta-alanine. This compound is a non-essential amino acid made in the liver and found in animal meat products like beef, pork, and chicken.
The benefits of this amino acid on muscle health is thought to stem from its role as a limiting factor on carnosine synthesis. Without beta-alanine, carnosine would not be able to increase muscular carnosine reserves.
This is important because carnosine enhances muscle excitation-contraction. Research shows that five weeks of 6.4 grams a day of beta-alanine produced increases in power output for loads equal to and increases in kilograms lifted at 1 repetition maximum, power outputs gained at maximum power, and the number of sets executed.
Besides increasing power during strength training, beta-alanine has also shown the ability to improve power in cardiovascular exercises. One study shows that beta-alanine supplementation can reduce 10-kilometer running time and lower lactate concentration in physically active adults as compared to placebo. The runners receiving the beta-alanine consumed about 5 grams of beta-alanine a day with 1 gram of resistant starch.
This study reveals the ability of beta-alanine to increase power in such individuals since a high blood lactate is what leads to athletes “hitting the wall” of their workout. Beta-alanine can therefore help extend the ability of athletes to work out before hitting that threshold.
The International Society of Sports Nutrition (ISSN) reports that beta-alanine is generally safe in healthy populations at recommended doses. The only side effect noted was tingling which can be lessened by using divided smaller doses or using a sustained-release formula. They also recommend that supplementation of four to six grams of beta-alanine a day for two to four weeks was found to improve exercise performance.
More research is needed to see if the strength and performance benefits extend beyond 25 minutes of exercise.
Glutamine
This amino acid is the most abundant amino acid in the body and plays a variety of important roles in metabolic health. Glutamine levels in the body tend to drop during critical illness and after surgery, which suggests that this amino acid may play a role in preventing illness and injury.
It is thought that this role stems from glutamine’s role in antioxidant defenses as well as its role in nitrogen transport throughout the body. Taking these roles in mind, it makes sense that athletes tend to use glutamine to help reduce the breakdown of muscle and improve protein metabolism, which can enhance strength gains.
A 2015 study looked at the impact of L-glutamine supplementation on the muscles of healthy participants after eccentric exercise. This type of exercise is defined as the motion of a muscle lengthening under a load. Study results show that L-glutamine supplementation helped produce faster recovery of peak torque of the knee extensor muscles and reduced muscle soreness after eccentric exercise.
Researchers suggest though that this recovery of muscle force may be greater in men than women.
Another study looked at the impact of a supplement blend containing L-glutamine on postoperative recovery of quadriceps muscle strength in those who underwent total knee arthroplasty (TKA). Study results show that a combination β-hydroxy-β-methyl butyrate, L-arginine, and L-glutamine supplement could suppress the loss of muscle strength after TKA.
It is also suggested that adding in nutrition and exercise to this post-surgery regimen may help patients to maintain quadriceps strength.
Finally, a 2018 study looked at the effect of leucine or leucine and glutamine supplementation on recovery after eccentric exercise. Study results show that both supplement groups improved the rate of recovery compared to placebo. Researchers suggest that short-term intakes of 20 to 30 grams of L-glutamine seem to be tolerated in healthy human adults without serious adverse effects.
Caffeine
We’re all familiar with caffeine from popular pick-me-ups like coffee and energy drinks. However, caffeine may also help with strength gains. Caffeine is a bitter substance found in many food and drink items like coffee beans, kola nuts used to make cola drinks, tea leaves, and cacao pods used to make chocolate.
Caffeine is best known for its energy-boosting properties, which comes from its ability to stimulate the central nervous system.
This stimulant supplement is relatively safe for most people in doses typically found in commercial food and drink products. It’s recommended that healthy adults consume no more than 400 milligrams of caffeine a day to prevent adverse effects like restlessness, anxiety, or insomnia, for example.
Certain groups of people like pregnant women, children, and those with mental illness should limit or avoid caffeine intake to reduce risk of harmful health effects.
If you’re a healthy adult, and not in the at-risk group, then caffeine could help you improve muscle health and in turn help improve strength gains. A 2018 meta-analysis of studies showed that caffeine ingestion improved strength and power of upper body muscles. These findings are from studies on men however, so more research must be done to confirm the same results in women.
Fish Oil
You may have heard of fish oil as a healthy fat beneficial for heart health. However, this supplement could also help improve strength gains.
Fish oil is typically sold as a blend of two long-chain omega-3 fatty acids known as eicosapentaenoic (EPA) and or docosahexaenoic (DHA).
Research shows that fish oil supplementation could help improve protein synthesis and increase muscle volume in older adults. These findings suggest that fish oil could help preserve lean muscle mass in this population that is vulnerable to loss of such muscle with aging. In turn, it could help improve health outcomes and mobility in this population.
These benefits also stem to athletes and other active individuals too. A 2018 study looked at the impact of fish oil supplementation on the muscle health of professional Rugby players during pre-season training. Over five weeks, the athletes took a protein-based supplement daily containing 1546 milligrams of omega-3 fatty acids of which there was 551 milligrams each of DHA and EPA.
Study results show that this type of supplement helped reduce lower body muscle soreness and better maintenance of explosive power as compared to baseline.
Side effects of fish oil are usually mild such as bad breath, unpleasant taste, nausea, heartburn, or diarrhea. Those who take blood clotting medicines should avoid fish oil, and it’s unclear whether those with seafood allergies can safely consume fish oil supplements. Therefore, it’s better safe than sorry, so avoid this supplement if you are allergic to fish or seafood.
Summary
No matter what your age or health goals, strength gains in your muscle mass can benefit your overall health. And although changes in your diet and exercise regimen can be helpful, it may not always be enough to reach your strength gain goals. Therefore, a natural supplement like those listed above can be a safe addition to your daily regimen to help you boost strength, metabolism, and improve mobility.
It’s important before starting any new supplement regimen to talk to your healthcare provider first. This is because if you have any chronic health issues and/or are taking any specific medications for such conditions, then you may encounter interactions. So, if this is the case, just keep your diet as healthy as possible with plenty of fiber, protein, and other nutrients, and stay active most days to keep your lean muscle as strong as possible without supplements.
However, if you can add a supplement or two, then you may experience some extra added benefits than a diet and exercise program alone can provide for strength gains. But whatever regimen you decide, any small healthy change you can make in your lifestyle regimen will make a difference when it comes to helping you improve your overall health. If you’re not sure where to start, be sure to ask a qualified healthcare provider like a dietitian or physician to guide you towards your best health.
- Published in Blog, Fitness, supplements
What is L-Carnitine?
Carnitine is a vitamin-like substance produced from amino acids within your body, and it plays a critical role in the production of energy. It can also be considered an amino acid, because it is a dipeptide made from essential amino acids methionine and lysine. The name is derived from the latin root “carnus” which is translated to “flesh.”It can be found in some meats and dairy products, and in every cell of the human body!
Two forms of Carnitine exist: L-Carnitine and D-Carnitine. The “D” form is not biologically active. This means that it can not be absorbed and used by the human body. L-Carnitine is the supplemental version of carnitine, because it is the naturally occurring form and the most easily absorbed within the body when consumed as a supplement. L-Carnitine is biologically active. There are different types of Carnitine pills that provide the same carnitine benefits; with Acetyl-L-Carnitine being the most effective form.
Adults that eat omnivorous diets will consume from 60 to 180 mg of Carnitine from their diet, but vegetarians and vegans consume only about 10 to 12 mg from certain plant based sources such as asparagus. Your body also produces Carnitine. It is produced in the kidneys and the liver, and stored in the heart, brain, skeletal muscles, and sperm. Its biological function is to transport fatty-acids, particularly long-chain fatty acids, into the mitochondria which is where they are oxidized in order to produce energy for the body.
What Are Carnitine Supplements?
Carnitine supplements can be beneficial for vegans, and strict dieters. Carnitine supplements have been studied since 1937, and can be found in capsules, liquid, tablets, and quick-release gel capsules. There are three different common types of carnitine used as supplements. This includes:
* L-Carnitine-L-Tartrate – this type of carnitine supplement is relatively cheaper and gets into the bloodstream more quickly. It does not absorb in the body any better than the other forms, but it is faster.
* Glycine Propionyl L-Carnitine – This form has a unique ability to relax your arteries and enhance muscle pump. It increases your body’s levels of nitrates which elevates the nitric oxide levels in the body. This form also contains the antioxidant glycine.
* Acetyl L-Carnitine – this form is the most easily absorbed by the body. It is carnitine with an acetyl group attached to the molecule. The acetyl group enhances its ability to transport across the blood-brain barrier, where it acts as a powerful antioxidant.
Benefits of L-Carnitine
Overall, carnitine revitalizes your cells and helps your body function efficiently. When you age, the levels of carnitine within your body decrease, and mitochondrial function is reduced. The mitochondria are the powerhouses of our cells, and when the mitochondrial function of our cells is reduced, we start to age; like we are slowly losing power.
Who May Benefit From L-Carnitine?
Because they offer so many notable benefits, powerful carnitine supplements can benefit a wide range of people. However, the following groups of people will likely experience the most significant benefits:
* Athletes – Athletes can benefit from carnitine supplements due to their ability to burn fat and help the body build muscle. Carnitine can also reduce fatigue and depress appetite. It is an impressive supplement for hardgainers, which are those in the athletic community who have a harder time building muscle. It increases the strength of the muscles as well. It can reduce fat gains from your workouts and promote a cleaner bulk, as well as assist in cutting fat to lean out your physique. A study revealed that carnitine can improve performance as well by reducing the amount of glycogen stores that the body uses for energy and replacing it with fat stores, which conserves muscle energy and burns fat. This supplement reduces fat, builds muscle, and increases energy – a perfect combination for athletes!
* Vegans and Vegetarians – Vegans and vegetarians are much more likely to have a carnitine deficiency because their diets lack many of the primary carnitine sources. Your body also creates carnitine but getting enough carnitine in your diet can help you stay healthy and lengthen your life. It can especially help those who are changing their diet to become vegetarian or vegan retain their energy levels throughout the shift.
* Dieters – Carnitine is a helpful weight loss tool because it helps convert fat into energy! Those who are dieting to cut down on their extra pounds can supplement their diet with carnitine to enhance their weight loss.
How to Take L-Carnitine
For the benefits of carnitine supplementation to be realized, it has to be taken with food. Carnitine is the most active when insulin levels are higher. Doses of 1-3 g are effective. When taking carnitine supplements, recommended nutritional intakes include:
* 30 to 40 g of carbs
* 20 to 40g of protein
Acetyl-L-Carnitine is more easily absorbed within the body and does not need to be consumed with food to maximize its benefits. This form of Carnitine can be taken between meals.
Are There Any Side Effects?
L-Carnitine has little to no side effects! If you are consuming it in really high doses, which would be about 5 g or more per day, then it could possibly give you diarrhea. Carnitine does interact with certain conditions though. People with these conditions should consult a doctor before supplementing with Carnitine:
* Cirrhosis
* High blood pressure
* A history of seizures
* Type I diabetes
* Peripheral vascular disease
There are some extremely rare side effects that have been reported. These include:
* Body odor
* Increased appetite
* Rash
What to Look for in a Good Carnitine Supplement
There are some key components that separate mediocre carnitine supplements from the best carnitine supplements.
* A quality form of carnitine – Acetyl-L-Carnitine is the pricier and more effective form of L-Carnitine on the supplement market. It is a molecule of carnitine with an attached acetyl group, which enhances the supplement’s ability to pass through the blood-brain barrier and become active in the brain. There, it acts as an extremely powerful antioxidant. Glycine Propionyl L-Carnitine is also a good choice. L-Carnitine-L-Tartrate is of the lowest value, but still provides the benefits of carnitine.
* An effective dose of Carnitine – Pay attention to the supplements directions as well, because some may have less than the effective dose per serving, but direct you to take multiple doses a day which equate to the effective carnitine dosage range.
* A reliable company – Make sure that when you are searching for a supplement that you know who the manufacturer is. Supplements that are not produced by a reliable company may not be as effective. Companies that can be trusted may openly state that they are Good Manufacturing Practices (GMP) certified, that they are government inspected facilities, list their other certifications, or have a long-standing reputation.
- Published in Blog, Fitness, supplements
Taurine Supplements Guide
This guide is all about the best taurine supplements, and how they can benefit your health.
What is Taurine?
Taurine is an amino acid that is sometimes called the “wonder molecule” by researchers because it is an extremely beneficial amino acid for your health. Found in the body naturally, it tends to be more highly concentrated in the brain, heart, eyes and muscles. It is semi-essential and not involved in the synthesis of proteins. It contains sulfur and is important to the metabolization of fats.
Taurine also plays a role in certain metabolic processes, such as detoxification, bile acid conjugation, membrane stabilization, modulation of cellular calcium levels, and osmoregulation. In simple terms, it helps regulate the levels of water and minerals in the blood and supports neurological development.
It was first isolated and discovered by two German scientists in 1827 from the bile of an ox. The name comes from the Latin root taurus, which means bull or ox. This is why there are rumors that taurine comes from bull pee or bull semen. Do not despair, taurine is not extracted from bull pee or semen and Snopes.com has dedicated an article to this debunking this claim.
Taurine is found naturally in fish, meat, breast milk and is often used in energy drinks and infant formula. It is used in energy drinks because studies show that taurine may enhance athletic performance. The taurine used in supplements and products is produced synthetically and is not derived from any animal or food product.
All of the world’s longest living populations have a high dietary intake of taurine, which has researchers very interested in its benefits. One of these populations includes the population of Okinawa island in Japan, which has been coined Japan’s “Island of Longevity.” There are many taurine health benefits, and supplementing with taurine can support your cardiovascular health and immune system health, and may enhance athletic performance.
Benefits of Taurine
The overall benefits of taurine include:
* May help improve athletic performance
* May help balance electrolytes
* Supports the immune system
* Acts as an inflammatory agent
* Functions as an antioxidant
* May help detoxify the body
* May help balance the body
* Supports overall health
Overall, taurine helps balance the body which promotes better health holistically. Taking taurine supplements can improve your mental and physical well-being, resulting in better overall health and improved quality of life. If you are looking to improve your health holistically, the best taurine supplements can help you achieve optimal health.
Who Can Benefit from Taking Taurine?
* Athletes – Strong taurine supplements are known to enhance athletic performance by enhancing physical and mental abilities. It improves mental performance by enhancing one’s ability to concentrate, which is highly beneficial for an endurance athlete, because endurance is half a mental game. Physically, taurine has been shown to improve oxygen transport and use in the body, which can improve endurance exercise duration. A study conducted in 2003 showed that taurine can significantly increase the maximum capacity of a person’s body to transport and use oxygen. It also supports the balance of electrolytes in the body which improves stamina. The researchers attributed this result to taurine’s antioxidant and cellular health properties. It can also help to prevent or alleviate muscle cramping.
How to Take Taurine
Taurine is effective at dosages between 500 mg and 2000 mg. It is also water soluble, which means it does not have to be taken with food. It can be taken at any time of the day that is convenient for you. Some athletes suggest taking it as a pre workout.
Are There Any Side Effects?
There are no common or consistent side effects of taurine, and most people will not experience any side effects at all. As with any supplement or new food item, it may cause gastrointestinal side effects, but this has not been frequently reported.
Things to Look for in a Good Taurine Supplement
When looking for a good taurine supplement, you should pay attention to multiple different aspects of the product. The first and most important thing to evaluate is what is actually in the supplement. The best taurine supplements will provide you with a quality taurine dosage, and will not use proprietary blends and fillers.
For taurine, you also want to look for a supplement that is available in powder form, because a raw taurine powder can be measured into different dosages depending on your needs. Taurine pills with smaller doses per pill work well, also. With taurine, having that flexibility is a benefit, because it allows you to personalize your dose.
Another important aspect to pay attention to is the brand. The reputation of a brand is important to note when searching for an effective taurine supplement. A reliable brand will be entirely transparent about what they put in their product, and they generally will not use things such as “proprietary blends” or “complexes” in their products. They also will be upfront about their manufacturing facilities, and many reliable brands will tell you that they follow FDA guidelines or they are GMP certified.
Finally, you should evaluate the value of the product through comparison to other products. If the value of the product does not seem to match the price, it may not be the best choice. The best taurine supplements are honestly priced, and give the customer a quality product at an affordable price.
- Published in Blog, supplements
Frequently Asked Questions About BCAA Supplementation
There are hundreds of amino acid types, but the focus of this article are branched chain amino acids.
Otherwise known as BCAAs, these acids help your muscles recover from strenuous activity, rebuild, and grow stronger, bigger, and better.
BCAAs are essential amino acids, meaning your body needs them to function, but cannot make them on its own.
Therefore, you need to get them in your daily diet.
There are many benefits of BCAA’s, some you will experience right away, and some that are more of a residual, long-term effect.
There are three amino acids in the BCAA category: leucine, isoleucine, and valine. Each acid operates in a different way, and provides different benefits to your body.
Branched chain amino acids can be found naturally in protein-rich foods. Meats, beans, nuts and some grains all have high concentrations of BCAAs.
On the other hand, you can also supplement BCAAs in order to get a much higher and more concentrated dose. This option is usually ideal for athletes and people who exercise heavily.
What Are Amino Acids?
If you’re an active individual, you know the importance of eating healthy and ensuring that your body gets enough nutrients.
For athletes, strength trainers and fitness enthusiasts, the daily dietary needs are well above those of an average individual.
If you work out regularly, your body will crave additional nutrients.
The official dietary guidelines are just a starting point, meant for the average, relatively active individual.
If you’re an athlete or weight lifter, your diet plan might look a little different.
Primarily, you’ll need extra protein, which serves as the building block of healthy muscle And the building block of protein.
Amino acids
So, what exactly are amino acids?
Basically, amino acids are organic compounds that combine to form proteins, which are an essential part of many processes in the body.
Amino acids are vital for many functions of the human body, and even more important for strength trainers.
They also help to build and repair muscle tissues, among many other uses in the body.
What Are BCAA Supplements?
The average person will likely get enough amino acids from their daily diet to function normally.
However, that is sometimes not the case for athletes, and especially for bodybuilders.
Fitness enthusiasts need extra BCAAs in their body, in order to keep up with the strain they put their bodies through.
Weightlifters can have a hard time getting adequate branched chain amino acids in their diet.
Luckily, there are BCAA pills and powders that can help supplement your natural intake.
The top-of-the-line BCAA supplements will provide a high dose of leucine, isoleucine and valine in an easy and convenient package.
Capsules can be taken with water, while powders need to be mixed into a liquid, such as water or milk.
Higher quality BCAA powders will have a tasty flavor, so you’ll actually look forward to taking them after your workout.
Some products will also contain additional ingredients meant to speed your recovery and help build muscle, such as beta-alanine and citrulline.
What Are the Benefits of BCAAs?
The most notable benefits of BCAAs are:
* Increases muscle endurance – BCAAs can protect and fuel your muscles, allowing for longer workouts. They help delay mental and physical fatigue and muscle pain, allowing for more intense exercise and increasing the results of your efforts.
* Prevents muscle breakdown – BCAAs can also help to prevent exercise-induced muscle breakdown. This helps reduce muscle soreness, speed recovery, and improve muscle growth.
* Promotes protein synthesis – BCAAs have been shown in clinical studies to promote protein synthesis, which is essentially the process of rebuilding damaged proteins in the body. This helps repair the damage you do to your muscles during exercise.
* Promotes muscle growth – by activating protein synthesis, BCAAs help to increase muscle growth after exercise.
* Speeds up recovery – by adding a good BCAA supplement to your diet, you can speed your post-workout recovery significantly, due to the above benefits.
* Helps shed fat – by assisting your body in using fat stores for energy during workouts, BCAAs can help you drop unwanted fat from your body.
* Helps increase muscle tone – if bigger, more defined muscles are what you’re after, BCAAs can help.
* Prepares your body for muscle growth – in essence, BCAAs help prime your body to grow muscles. This will increase your results and make your time at the gym more efficient.
* Absorbs quicker than amino acids from food – amino acids in supplement form absorb significantly faster than those found in whole foods. See the explanation below.
Who Can Benefit from BCAAs?
A wide range of people can benefit from taking branched chain amino acid supplements.
Those who can benefit the most are:
* Men of all ages – Just about any man (over 18 years old) can benefit from additional BCAAs in their diet. Especially for those who are active, these supplements can have a huge positive effect.
* Women of all ages – Both sexes require adequate amino acids to achieve the best results. Any woman over 18 who is active can benefit from adding a BCAA supplement to her diet. Generally, these supplements don’t contain many gender-specific ingredients, so the best BCAA for women will typically be the overall best product.
* Athletes, bodybuilders and fitness enthusiasts – Anyone who is active will greatly benefit from taking a BCAA. These simple supplements will help you lose more weight, build more muscle, and recover quicker. BCAAs for bodybuilding is highly recommended.
* Vegetarians and vegans – BCAAs are found naturally in foods, but the best food sources are typically meat products. If you do not eat meat, you’ll have a harder time getting a sufficient amount of amino acids in your diet. Adding a BCAA product to your diet can help greatly.
How Do I Take BCAAs?
First and foremost, you should always follow the instructions found on the product packaging and should always speak with your doctor before taking any supplements. This goes for any supplement.
Do not take more than instructed, unless you ask your doctor first.
As far as when to take BCAA supplements, there are several times throughout the day where they can be beneficial.
Some of the most beneficial times are before, during or right after your workouts.
Most of these supplements come in powder form. Many people mix them into water on their own, or add them into shakes with other supplements, fruits, milk, etc.
If you plan to consume your shake during your workout or on the way to the gym, using a BlenderBottle can make that process a lot easier, since you can blend on-the-go.
Most of the better BCAA products will blend fairly easily, so you shouldn’t need an actual blender in most cases.
BCAA Pills vs Powders: Which is Better?
Most popular BCAA supplements come in one of two forms: pills or powder.
Generally speaking, powders are more common, but pills are also popular due to the convenience factor.
So, what’s better – BCAA pills or BCAA powders?
We usually recommend powders.
BCAA powders are generally cheaper, offer more customizable doses, and are more flexible in how they are used.
For example, you can throw BCAA powders into your pre-workout or intra-workout drink, you can mix them with other supplements, etc.
Also, BCAA powders make taking high doses of BCAA easier.
If you’re on a training plan that calls for significant amino doses, you’ll end up having to take a ton of pills to reach the desired amount. With powders, it’s simply a teaspoon mixed into your drink.
Lastly, the powder form is almost always cheaper when you look at the per-gram cost – sometimes significantly cheaper.
Supplement costs can really add up for regular trainers, so cutting costs without sacrificing quality is always recommended.
With all that said, BCAA pills do have some benefits.
Mainly, they are a bit more convenient because you don’t have to mix them with anything. Simply swallow a couple to get your dose.
They are also tasteless, whereas some BCAA powders might have a harsh taste.
Lastly, pills are generally unflavored and don’t contain any additives, while powders are generally flavored.
As for the effectiveness of the two different forms, there won’t be much difference.
You will essentially be getting the same thing, just in a different form. Powders might digest slightly faster, but the difference is minor.
All factors considered, in the fight between BCAA powder vs pills, powders come out on top in our opinion.
Are there Any Side Effects of BCAAs?
As with any supplement you take, it’s important to understand the potential for unwanted side effects.
Generally speaking, BCAA side effects are mild, and the majority of people don’t experience any negative effects at all.
With that being said, certain supplements can cause some side effects.
For example, many BCAA supplements include beta-alanine.
Beta-alanine is known for one strange side-effect: many people experience a tingling sensation when taking it.
This tingling sensation is normal. It will go away once your body gets used to the supplement, or as soon as you stop taking the product.
Also, keep in mind that not all BCAA powders include beta-alanine, but some do.
Everyone is different, so be aware of your body and be sure to report any unwanted effects to your medical professional.
Just about anyone who works out on a regular basis can greatly benefit from adding a BCAA supplement to their diet.
- Published in Blog, supplements
Best Types of Supplements for Building Muscle
You know that lifting heavy and eating right is the best way to build muscle. You know that it takes hard work and determination to accomplish this feat.
You’ve also heard that you can add supplements to help you build muscle faster. Maybe your friends have suggested that you take them to help you see faster results.
But do they actually work? Are they worth your hard-earned dollars?
Well, it’s not such a black-and-white answer.
There are some effective supplements out there that can certainly optimize your performance and fill in the gaps in your nutrition. But there are also many more that are utterly and completely useless.
They make some really ridiculous and outlandish claims about how you can pack on 16 pounds of muscle in as little as 12 weeks (no, really, I’m serious).
We’re going to sift through the garbage and really determine what’s worth your hard-earned money to help you reach your goals faster!
Helpful Supplements for Muscle Growth
Whey or Plant Protein Powder
Well, this one’s a no-brainer. We’ve all heard how good high amounts of protein are for us when on our quest to build muscle.
It helps us to repair the muscle after we damaged it in the gym. It prepares our bodies to get ready for the next session in order to begin the process all over again, so that over time, you’re able to build that dream physique you’ve been looking for.
But it’s quite difficult to get the required amount through diet alone to achieve our muscle-building goals. Often times, it’s just not practical.
Also, there are so many different kinds out there. Whey, casein, plant, egg, the list goes on. It can be difficult to choose one over the other.
What varies between them primarily are its rates of digestion. Though they may digest at different speeds, as long as you are reaching your protein targets for the day, it doesn’t matter all too much.
But for the most optimal results and if you’re a regular omnivore (eat both plant and animal products), stick with whey.
If you’re a vegan or vegetarian, or you simply don’t want to consume dairy products, go with a plant-based protein powder such as pea or brown rice. Don’t worry; the package will make it easy enough to point out if it’s whey or plant protein.
That’s why protein supplementation was developed; so that this problem could be solved. This shouldn’t be your primary source of protein. However, this can significantly help you reach those high protein goals.
Much research has shown that the optimal level of protein to consume for building muscle is relative; approximately 1.6 g/kg of body weight (or for us American folks that’s 0.72 g/lb of body weight).
So throwing a scoop or two of this into a shake once per day should be plenty of assistance for reaching your protein target throughout the day.
How Much To Take
25 grams post-workout & on an “as-needed basis” in order to reach your protein goals for the day.
Creatine Monohydrate
I’m sure you’ve heard of this one before. I’m also quite sure you’ve heard some nasty (yet unjustified) things about it, such as: “creatine is a steroid” or “It’s bad for your kidneys” or “It negatively affects your heart”.
Stop it. No. It doesn’t do any of those things nor is it a steroid.
Research has proven time and time again that even those with renal (kidney) issues; creatine has not shown any signs of negative effects on the individual taking a standard dose of 3-5 grams daily.
In fact, in most individuals, many positive effects are seen not only in building muscle and increasing strength, but also as an alternative treatment for ischemic heart disease and neurodegenerative disorders.
Pretty fascinating, don’t you think?
Creatine doesn’t increase muscle mass directly, per se. However, what it does directly affect is one’s performance; more specifically strength and power.
When you increase these variables, then muscle is ought to follow, increasing strength by as much as 13%!
For a dietary supplement, that is extremely significant.
How Much To Take
5 grams pre-workout once per day is usually the recommended amount.
Taking it 30 minutes beforehand will allow it enough time to saturate the muscle.
Commonly, you’ll see that many manufacturers suggest loading 20 grams per day for one week. However, this isn’t really necessary, as you’ll muscles will become saturated with creatine over time as you take it once every day.
I would suggest taking it on non-workout days as it’ll allow your muscles to become saturated more quickly. The time of day you take it doesn’t matter on non-workout days.
Citrulline Malate
You can often find this amino acid in many pre-workout supplements nowadays, but you can also find it as a standalone supplement as well, often in powder form that is unflavored.
What does it do?
Well, it has proven to have the ability of prominently increasing one’s aerobic output (think most types of cardiovascular exercise or high rep sets of strength training). But also, another neat aspect of this supplement is that it commonly reduces soreness the days following intense exercise bouts.
However, the one thing to be careful about here is that many supplement and sports nutrition companies tout that it reduces time to exhaustion. Though true in some anecdotal cases, the research has been unable to thoroughly prove this particular claim, so don’t get your hopes up too high in that regard.
Don’t be discouraged though, this is a fantastic ingredient nonetheless.
The smart thing to do here would be to pair it with creatine in a pre-workout drink that will work as both a recovery enhancer and strength booster!
How Much To Take
6-8 grams pre-workout is plenty once per day on workout days about 30 minutes before your workout.
You don’t have to take it on non-workout days.
Be on the lookout, as many labels put the dosage in milligrams (mg) rather than grams (g), so that would convert to 6,000-8,000 mg.
Beta-Alanine
Beta-Alanine is another amino-acid and works in a very similar way to citrulline malate in that is works best for higher rep sets and aerobic types of training.
A review of many studies (called a meta-analysis in the scientific literature) showed a 2.85% increase in muscular endurance, which is essentially the reps one can perform until exhaustion, for exercise that lasted between 60-240 seconds.
Also, don’t be alarmed if you feel a little tingling when you take this supplement. This is a phenomenon known as paresthesia. This is a harmless sensation you may feel in the face, arms, or legs after ingesting.
Don’t worry, over time, the feeling usually goes away.
How Much To Take
Anywhere between 2-5 grams is plenty before your workouts 30 minutes beforehand. Again, taking it on non-workout days is not necessary.
Caffeine
Oh yes, I bet you’re very familiar with this wonderful compound that’s found in many beverages across the world, including coffees, teas, and sodas. But what makes caffeine so special for building muscle though?
Caffeine is a very effective performance enhancer. Again, like most supplements, it won’t put slabs of muscle directly on your body for you. You have to work for it. However, what caffeine does in particular is make that work much easier to perform.
Being the most popular stimulant taken across the globe, scientists over the years have gotten to conducting experiments on a wide variety of populations to witness how it affects them; most particularly in athletic and fitness realms.
One meta-analysis of 10 different studies illustrated that caffeine was able to increase maximal muscle strength and power significantly compared to placebo groups, particularly during upper body training.
Even more surprising is that one study in particular showed that power output was significantly increased when performing quick bouts of intense activity such as sprints and Olympic weightlifting even when deprived of sleep, getting less than 6 hours per night on a consistent basis!
How Much To Take
Most of the literature has shown that 3-5mg/kg of bodyweight (1.3-2.25g/lb) works just well for most people. Take it 20-30 minutes pre-workout.
WARNING
However, one thing I must address before I continue is that everybody has a different caffeine tolerance. Some people can drink coffee by their bedside and still fall right back asleep, while others take one sip of the stuff and it gives them uncomfortable levels of anxiety.
Taking too much caffeine can lead to nervousness, insomnia, nausea, and anxiety.
Use trial and error if you are not habituated to taking caffeine. Start off with a small dose of 0.5mg/lb and continue from there.
If you continue to see positive results, then continue taking up to the suggested dose. Better safe than sorry. Okay…let’s continue!
Fish Oil
Kind of weird to see a general health supplement on this list, huh?
The reason I put this one on here is because fish oil has many amazing health benefits. We won’t dive into great detail on all of them (because there are a ton!), but what I’ll concentrate on the most here is its anti-inflammatory properties.
When we’re lifting weights, we are breaking down the muscle and literally tearing the fibers (called micro tears). Before the recovery process begins, inflammation takes place, as this is the body’s natural response to this phenomenon. This is what we call acute inflammation. This is normal and healthy. Nothing really to worry about here.
It’s when that inflammation turns chronic (meaning it’s been continuing and not stopping for a period of months and years at a time) is when we begin to run into trouble.
Why is chronic inflammation bad?
Well, let’s think of the elderly for a minute. Why do they experience muscle loss (sarcopenia) over the years as they age? Well, there are many factors that play a role, but a chronic state of inflammation is one of them.
Over years and years of continued inflammation, these individuals begin to lose the ability to synthesize protein properly, thus resulting in a diminished ability to build muscle.
So what does this have to do with us that are younger and are training to keep ourselves healthy and looking good? This inflammation has the same ability to inhibit our muscle-building goals. This is where the fish oil comes in handy.
Fish oil has been proven to be a significant anti-inflammatory agent in both animal and human trials time and time again.
This is very encouraging news, as we are able to keep inflammation at a healthy level that favors building muscle instead of losing it. So it would make perfect sense to take this with whatever general health supplements you may take, such as a multivitamin or what have you.
How Much To Take
Most experts recommend around 2-3 grams of pure DHA and EPA per day.
This does NOT mean total grams of just fish oil alone. This means the DHA and EPA components only, which are those omega 3’s you hear a lot about.
Read the label carefully to make sure you’re getting enough EPA and DHA, or else supplementing with it would be almost useless.
Take it whenever you’d like during the day, as timing doesn’t matter too much with this supplement.
Essential Amino Acid Complex
Wait a second; are you talking about BCAA’s (Branched Chain Amino Acids)? No, I’m not, and here’s why.
The body utilizes many amino acids to go through the process of protein synthesis, which is the metabolic process that helps you to build muscle over time. However, 9 of them your body can’t produce on its own. You either have to get them through your diet or supplementing with them.
The ever-so-popular BCAA supplement contains 3 of the 9 essential amino acids. These 3 amino acids are unique in that they are directly synthesized in the muscle for use as opposed to having to bypass the liver first. Because of this, they play a special role in protein synthesis.
However, the caveat here is that you need all 9 essential amino acids in order to stimulate protein synthesis.
Having an influx of 3 out of the 9 won’t activate protein synthesis nearly as potently than if all optimal levels of the 9 essential amino acids were present. In fact, if you’re body doesn’t have enough of the other 6 amino acids, than it will break down (catabolize) muscle tissue in order to obtain it.
Not something we want, that’s for sure!
Along with this, research has shown us that BCAA’s won’t make us any more apt to build muscle than obtaining enough protein through diet and protein powder supplementation, despite what many of the supplement companies claim they do.
This is where an essential amino acid complex plays a big role. These contain all 9 essential amino acids you need to build muscle optimally.
This is the next best thing to a good quality protein powder. If you can spare a little extra cash, this is a nice add-on to have in your arsenal for when you aren’t in an ideal situation to eat a regular meal or maybe you simply don’t want the thickness of a standard protein shake.
These are often a lot thinner in consistency due to it not containing any of the non-essential amino acids. They are also flavored in a powder form, most often in fruity flavors, to make it much more palatable.
How Much To Take
Although exact doses for each amino acid in isolation hasn’t been established as of yet, the optimal dose for total grams of essential amino acids lies between 10-12 grams, with 2-3 grams coming from leucine, which plays the biggest role in protein synthesis.
I would suggest taking this when you know it may be a while between high-protein meals. This will provide you with a better chance of preventing muscle loss when in a calorie deficit or enhancing muscle growth when looking to gain muscle size.
Weight Gain Powders
This is more of an honorable mention here, as there is not any research currently on these powders in isolation.
In essence, it is the same concept as protein powder, but with added carbohydrates and fats. These are high in calories, ranging from 500-1200 calories. They often contain the same amount of protein as 2 scoops of a standard protein powder (50 grams or so), 100-200 grams of carbohydrates, and up to 15 grams of fat on average.
Basically, it is condensed and preserved calories.
Weight gainers are good for those who really struggle to pack on the pounds due to a lack of appetite, as these are often much less filling than standard meals are. If you aren’t taking in enough calories, you simply won’t build muscle. Plain and simple.
The one thing to watch out for here is that many of them use fillers and other cheap ingredients that have you feeling less than optimal, especially during training. This is usually because of poor quality carbohydrates such as maltodextrin and dextrose being used as a majority of the carbohydrates, which are types of fast-digesting sugars.
Look for weight gainers that contain healthier sources of carbs such as oat bran and buckwheat as the primary sources of carbohydrates. You’ll know that they are the primary sources when they are listed earlier in the ingredients list compared to the sugars and other fillers.
How Much To Take
On an as-needed basis, depending on how many calories you are obtaining through food already. If you tend to live a busier lifestyle where it is more difficult to fit in regular meals, then this should be more of a staple in your supplementation regime.
Wrapping Up
Well, there you have it!
supplements that are most definitely worth your investment if you’re looking to optimize those muscle-building goals and augment that hard work you put in the gym each and every day.
These certainly won’t replace a proper diet and exercise regimen, but they can most certainly aid you in the process.
- Published in Blog, Fitness, supplements
Best Types of Supplements for Your Liver Health
You may have heard of a heart healthy lifestyle or a gut-friendly eating regimen. But do you know what nutrients you need for liver health?
Where the heart has the spotlight in many therapeutic diets, the liver is like the security guard of the body that lays low and makes sure toxins don’t make it very far in your body. And if they do, the liver makes sure they exit as quickly as possible.
The liver protects you by fighting infections, cleans your blood of waste and toxins like drugs and alcohol, and transforms the food you eat into usable energy and nutrients, among other things.
Genetics, poor diet, or excessive use of drugs and alcohol can contribute to a diseased liver.
About liver disease
- One type of liver condition is cirrhosis, which causes scarring of the liver that can lead to liver failure.
- Another type of liver disease is fatty liver disease, which can be caused by alcohol abuse or other nonalcoholic factors like obesity, type 2 diabetes, or hepatitis, to name a few.
Maintaining a Healthy Liver
No matter what the cause of your liver disease, nutrition plays an important role in treatment. Eating a healthy diet low in sugar and salt and full of antioxidant-rich fruits and vegetables is vital to healing the body.
Also, limiting alcohol and drug use as well as maintaining a healthy weight is vital to give the liver a rest during recovery.
You should remember, though, to use these healthy behaviors as a supplemental treatment to be implemented along with the medications and treatments prescribed by your healthcare provider.
If you feel like you aren’t consuming enough nutrients through your diet alone, then certain liver-healthy supplements may be helpful. Such supplements contain antioxidants and other compounds that can provide your body with inflammation-fighting powers to help your liver heal.
And for those without liver disease, these supplements can help maintain the health of your liver to lower your risk of developing liver disease.
Useful Liver Health Supplements
Milk Thistle
Milk thistle, also known as Silybum marianum, is a flowering plant whose seeds hold many health benefits, including benefits for liver health. Silymarin is thought to be the component in milk thistle seeds and has been used historically to treat liver problems like cirrhosis, hepatitis, and gallbladder issues. These health benefits are thought to stem from the antioxidant flavonolignans found in silymarin.
Research shows that silymarin enhances hepatic glutathione and may contribute to the antioxidant defense of the liver. Not to mention that it has been found to increase protein synthesis in hepatocytes, or liver cells, by stimulating RNA polymerase I activity.
A 2017 report suggests that because of these properties, silymarin, along with lifestyle changes, may be a potential future treatment for non-alcoholic fatty liver disease (NAFLD).
Another study shows that humans with cirrhotic alcoholism treated with silymarin also saw health benefits like increased survival as compared with untreated controls.
Silymarin is an ideal choice for such treatments due to its antioxidant and anti-inflammatory properties that coincide with less side effects than other recommended treatments.
According to the National Institutes of Health, milk thistle has been tolerated well by most people, with the exception of some gastrointestinal side effects in some people. Also, if you are allergic to plants like ragweed, mums, marigold, or daisies, then you may also be allergic to milk thistle.
Finally, if you have diabetes, then you should be cautious when taking milk thistle since it could lower blood glucose levels. In this case, be sure to talk to your healthcare provider first before starting this supplement.
Selenium is an essential mineral that humans need to survive. One of its important health benefits pertains to liver health.
This mineral is present in many foods like Brazil nuts, brown rice, whole wheat, fish like tuna, halibut, and sardines, as well as other proteins like turkey, chicken, and eggs, among other foods.
However, not everyone may be eating enough of such foods in their diet if they don’t eat animal products, nuts, and/or wheat due to dietary restrictions or lack of access to such foods. Other people like those with HIV or undergoing dialysis may also be at risk for selenium deficiency. It’s in these situations that selenium supplements can provide much-needed health benefits.
Although research is still in its early stages regarding selenium and liver health, the results are promising. A 2018 animal study looked at the impact of selenium and zinc supplementation on rats with non-alcoholic fatty liver disease.
Study results show that those rats on a high-fat diet who received the combination supplement after disease progression had significantly lower fat accumulation, cholesterol, and serum triglycerides after 20 weeks of treatment.
Another similar study found that sodium selenite supplementation restored antioxidant activity and reduced levels of biochemical markers of liver dysfunction like bilirubin and ALT in cirrhotic rats.
More studies need to be done to confirm such findings in humans.
If you add selenium supplements to your daily regimen for liver health, then be sure to choose the right one for optimal results.
The National Institutes of Health reports that the human body absorbs more than 90-percent of selenium from selenomethionine-based supplements compared to only about 50-percent of selenium from selenite.
Most adults should consume about 40 to 70 milligrams of selenium each day to reap its full liver health benefits.
Coconut oil
Not only does coconut oil provide great flavor and healthy fat in baking and cooking, but it’s also beneficial to liver health. It’s important to note however that this isn’t just the coconut oil you buy in the grocery store.
The coconut oil that reaps the most health benefits is made up 100% MCTs, or medium-chain triglycerides. These health benefits stem from the fact that MCT oil’s shorter chemical structure is quickly absorbed and metabolized by the body. This in turn provides a feeling of fullness and is thought to prevent fat storage.
When it comes to liver health, research shows that by substituting saturated fats in the diet with MCT oil, one can lower their risk for non-alcoholic fatty liver disease.
Further animal studies show that MCT coconut oil, when combined with licorice extract, can prevent hyperlipidemia and fatty liver by reducing the synthesis of liver fat in the body.
However, other types of coconut oil also show potential to liver health as well. In fact, one 2018 animal study looked at the effect of virgin coconut oil (VCO) on liver disease. Study results show that VCO can improve HDL “good” cholesterol levels, reduce serum triglycerides, increase antioxidant activities, increase glutathione levels that support liver health, and can reduce the oxidative breakdown of lipids that can lead to liver injury.
Another study looked at the impact of VCO on rats and found similar results. Study results show that a diet supplemented with 10 to 15-percent of VCO for 5 weeks helped reduce total cholesterol, triglyceride levels, and LDL “bad” cholesterol along with helping increase HDL “good” cholesterol. Also, markers of liver inflammation were reduced, while markers of liver health were increased.
Although human studies are needed to confirm such findings, these results so far are very promising. Therefore, it may not hurt to add a little coconut oil to your daily regimen today to enhance your liver health.
However, if you are sensitive to fat, or have a chronic condition, be sure to talk with your healthcare provider before starting to take coconut oil.
When starting this oil, be sure to start with one teaspoon first, then gradually work your way up to about two tablespoons since some people may experience gastrointestinal distress when taking coconut oil.
N-acetyl-cysteine
N-acetyl-cysteine (NAC) is a widely used supplement that has great potential for liver health benefits. This compound is a precursor of L-cysteine, which leads to elevation of glutathione production in the body.
Glutathione is an antioxidant that research shows promise for helping recover oxidative stress-induced liver damages in alcoholic and non-alcoholic liver diseases. Therefore, N-acetyl-cysteine, which is an antioxidant itself, holds power to fight oxidative stress directly and indirectly through its glutathione boosting powers.
A 2018 study looked at NAC and its effect on liver health. Study results show that NAC significantly decreased levels of liver waste products like bile acids and bilirubin in the liver, all of them which are elevated with liver damage.
Along with its ability to recover decreased cholesterol in the CCI4 liver damaged cells, NAC exhibits protective effects for the liver.
Another 2018 study looked at the potential to help those with alcohol use disorder in the presence of liver disease. It was found that the liver health benefits of NAC in this population may stem from the fact that oxidative stress plays a key role in the development of both alcohol use disorder and liver disease.
Researchers of this study suggest that after future clinical trials on this subject matter, NAC may have potential to help treat those with alcohol use disorder that have liver disease.
N-acetyl-cysteine is safe, inexpensive, and although not found in natural sources, cysteine is found in chicken, turkey meats, garlic, yogurt, and eggs. Therefore, if your healthcare provider deems it safe for you to take, NAC can be a potent addition to your liver health regimen.
Apple Cider Vinegar
If you’ve read any wellness articles over the past few years, I’m sure you’ve heard of apple cider vinegar. Although it’s not a cure-all, some research has shown that it does possess liver health benefits.
Apple cider vinegar (ACV) is created when yeast digests the sugars in apples and converts them into alcohol. Then, it’s the bacteria known as acetobacter that turns the alcohol in the sour-flavored acetic acid.
The health benefits of ACV are thought to stem from the combination of yeast and bacteria that form during this fermentation process.
Although the liver health research is in its early stages, there have been promising results in animal studies.
One study looked at the effect of apple cider vinegar on rats with non-alcoholic fatty liver disease. Study results show that those rats given ACV for 22 weeks had reductions in serum triglyceride, cholesterol, liver enzymes, and glucose levels as compared with HFD group.
Another similar study found that rats fed ACV daily for over 28 weeks had improvements in lipid metabolism as well as decreased liver damage. These benefits are thought to stem from the anti-inflammatory effects of the antioxidant properties of ACV.
The recommended dosage of ACV is about two tablespoons a day, but you should start out on the lower end when starting this supplement.
Although its safe for most people to consume, it’s important to note that the acid in the vinegar may erode your tooth enamel with long-term use and could exacerbate cases of acid reflux. You may want to drink some water after consuming it and limit your dosage until you know how it affects you.
Also, if you have chronic kidney disease, your body may not be able to process the acid in ACV properly. Therefore, talk to your healthcare provider before consuming ACV.
Vitamin C
Vitamin C is a water-soluble vitamin best known for its immune health properties and fighting the common cold. However, this antioxidant is also an effective supplement for liver health.
Vitamin C is found in produce such as oranges, peppers, kiwifruit, strawberries, and broccoli, to name a few. However, if these foods are frequently consumed in your diet, then you may need a supplement to help you reach the recommended 75 to 90 milligrams a day for most adults.
Those with malabsorption issues may also be at risk for vitamin C deficiency.
When it comes to liver health, vitamin C shows promise for helping prevent fatty liver disease development. One study looked at the impact of vitamin C supplementation a group of adults.
Study results show that vitamin C intake helped reduce risk of developing fatty liver disease in adults, especially in males and the non-obese.
Furthermore, other research shows that there may be a possible link between vitamin C deficiency and fatty liver disease. Study results from controlled animal experiments show that vitamin C deficiency is linked to elevated liver fat levels, increased oxidative stress in the liver cells, as well as inflammation.
Research also shows that vitamin C treatment of liver disease-induced animals can reduce hepatic markers of oxidative stress.
Vitamin C has low toxicity and is tolerated well by most individuals. However, it may cause side effects such as diarrhea, nausea, or abdominal cramps in some people if consumed in excessive amounts.
In moderation, this potent antioxidant can be a top contender in your liver health supplement regimen.
Curcumin
As the active ingredient in the turmeric spice, curcumin is a potent antioxidant that has been used for medicinal purposes for thousands of years. Its health benefits are thought to stem from the compound’s anti-inflammatory properties. These properties make it an ideal liver health supplement.
In fact, research shows that curcumin has protective and therapeutic effects of oxidative associated liver diseases in several ways including:
- suppressing the proinflammatory cytokines, or immune system cells
- reducing levels of the products of oxidative lipid breakdown
- lowering levels of cellular responses to oxidative stress
Taking these properties into account, curcumin shows promise to be a free radical fighter in the protection of liver health.
Another study that supports this looked at the effects of curcumin on non-alcoholic fatty liver disease. Study results show that higher dosages of curcumin of about 1000 milligrams a day or more can help reduce blood liver enzymes levels in just eight weeks of treatment.
This shows that curcumin could have a positive effect on non-alcoholic fatty liver disease in these higher dosages.
Curcumin is generally considered safe for most people. However, if consumed in excessive amounts or for a long period of time, it could cause digestive symptoms. Therefore, if you want to add this supplement to your liver health regimen, start out taking smaller than recommended doses to see how your body responds.
Also, be sure to let your healthcare provider know you are thinking about taking curcumin to make sure it won’t interfere with any prescribed treatments you may already have.
Summary
Liver health is crucial to the overall health of your body. Without a properly functioning liver, the body can’t filter out the waste and toxins that can wreak havoc in your body. Therefore, it’s important to make sure that through your diet and lifestyle behaviors, you not only work to manage your weight, but look out for your liver’s well-being.
Several of the supplements mentioned above are all-natural substances that can be easily incorporated into a healthy diet. Not to mention that the antioxidants mentioned above like vitamin C and turmeric can be consumed through food sources if you prefer.
And these antioxidants have health benefits that extend way beyond the confines of the liver.
Anti-inflammatory and antioxidant nutrients can help reduce oxidative stress and related inflammation all over the body. This in turn, helps protect all your organs so you can lower your risk of many chronic inflammatory diseases like heart disease and type 2 diabetes.
Therefore, along with any medications or prescribed treatments you may be using for your health, supplements can help fill in the nutrient gaps.
Always be sure however to talk to your healthcare provider first before starting any new supplements to make sure there will be no medication interactions.
- Published in Blog, supplements
Acetyl-L-Carnitine Supplement Guide
What is Acetyl-L-Carnitine?
There is an amino acid found in most of the cells in your body and made by the liver and kidneys, called L-Carnitine, which helps the body produce energy. Animals produce this amino acid, too – which means you can consume it in some foods.
L-Carnitine is found in meats and fish, which is part of the reason for its name. The Latin word for “flesh” is “carnus.” The L-Carnitine consumed in foods helps supplement natural levels in the body. Vegans and people with particular genetic diseases are sometimes unable to produce enough L-Carnitine, so it is considered a conditionally essential nutrient.
Acetyl-L-Carnitine, otherwise known as ALCAR, is a form of L-Carnitine with a compound attached to it, called an acetyl group. It’s an amino acid derivative. The acetyl group that’s attached to the amino acid helps contribute to production of a neurotransmitter called acetylcholine.
Neurotransmitters are often called the body’s chemical messengers, because they help transmit messages between nerve cells. Acetylcholine in particular helps transmit messages between motor neurons, which control muscle contractions, and is required for mental function. It is found in the brain and throughout the nervous system. In the body, L-Carnitine is naturally converted into Acetyl-L-Carnitine.
Acetyl-L-Carnitine is available as a supplement and has been studied for its potential mental health and cognitive decline applications. Aging appears to correlate with L-Carnitine deficiency, and Acetyl-L-Carnitine supplements can help counter the deficiency, according to Examine.com.
There is pretty good evidence that Acetyl-L-Carnitine supplements can help delay age-related cognitive decline, and reduce symptoms of diabetic neuropathy, according to the University of Michigan. Some research shows Acetyl-L-Carnitine may help with conditions such as Alzheimer’s disease, depression, erectile dysfunction and fibromyalgia, according to the university.
Acetyl-L-Carnitine Uses
There are a number of uses identified for Acetyl-L-Carnitine, with most related to supporting cognitive functions. Some of these uses include:
* Age-related cognitive decline: Acetyl-L-Carnitine supplements may help slow cognitive decline related to age, or help improve cognitive functions of the senile brain, according to research. One study found that short-term, intensive treatment with Acetyl-L-Carnitine supplements can improve mental function of the senile brain without side effects. Another study found that supplementing with Acetyl-L-Carnitine can help with general cognition in the elderly.
* Alzheimer’s disease: Alzheimer’s disease is a progressive, age-related condition that destroys important mental functions and memory. Some short-term studies show that Acetyl-L-Carnitine supplements can slow the progression of the disease, improve memory and enhance mental performance, according to the University of Michigan. One study has shown that Acetyl-L-Carnitine supplements may have a beneficial effect on short-term memory, while another study found it may slow overall deterioration in some cognitive areas. More research is needed.
* Depression: One recent study showed the Acetyl-L-Carnitine can have the same effects as an antidepressant medication called fluoxetine on elderly patients with depression. Fluoxetine is a serotonin reuptake inhibitor, but the study suggests that Acetyl-L-Carnitine works through different mechanisms due to a difference in latency time of clinical response.
* Erectile dysfunction: Erectile dysfunction is a very common condition that affects a man’s ability to have sex. Acetyl-L-Carnitine supplements may help with this condition. One study found that Acetyl-L-Carnitine combined with Propionyl-L-Carnitine safely and reliably improved sexual potency in men who had a particular surgical procedure that resulted in erectile dysfunction. More research is needed, however.
* Diabetic neuropathy: Diabetic neuropathy is nerve damage that results from diabetes, and most often affects the legs and feet. One study concluded that Acetyl-L-Carnitine treatments are effective in alleviating symptoms, such as pain, and improves healing – specifically nerve fiber regeneration.
How to Take Acetyl-L-Carnitine
Dosages of Acetyl-L-Carnitine range between 630 and 2,500 mg, according to Examine.com. It is taken daily by mouth. No official dosage recommendation exists.
It’s best to follow manufacturer instructions and speak with your doctor for guidelines.
Side Effects and Precautions
Acetyl-L-Carnitine supplements can cause side effects such as nausea, stomach upset, vomiting, dry mouth etc. It may cause a fishy odor of breath, urine and sweat. More serious side effects are possible, but rare.
What to Look for in a Good Acetyl-L-Carnitine Supplement
The best Acetyl-L-Carnitine products are free from unnecessary fillers and additives, and provide value – high quality, at a reasonable price. Check the supplement label’s ingredients list for filler ingredients, artificial ingredients and preservatives.
Good quality Acetyl-L-Carnitine products also provide a good dosage, with ideally at least 500 mg per serving. And finally, trustworthy companies make the best products, so research the brand before buying.
- Published in Blog, Fitness, supplements
Best Types of Supplements for Men’s Health
Men have higher nutrient needs when compared to women due to their larger size and greater muscle mass. Men also have a lot of demands on their time and energy, keeping up with work, family, and maybe a workout or two.
All these demands can really zap a man’s nutritional status. The stress being placed on men is impacting their health, as they have a pretty significantly lower overall life expectancy compared to women.
Men are also more likely to be diagnosed with common chronic illnesses such as diabetes or heart disease. Up to 70-89% of sudden heart attacks occur in men.
Not to mention, men also have prostate health issues to worry about. The bottom line is men need to take care of their health.
Here are a few supplements that might help support men’s health. Although these won’t work miracles, they can be one important piece of the overall health puzzle.
A Men’s Multivitamin
Be honest, on busy days your diet might be less than optimal. Sometimes you just hit the drive thru or convenience store for a quick meal or snack, although you know it’s not the best choice for your nutrition. But, a multivitamin specifically designed for men, can help fill in some of these nutrient gaps. Although a vitamin can never replace a healthy diet.
A tailored vitamin should address men’s different nutrient needs. For example, men need less iron, but more selenium than women, so a vitamin should take that into account.
There may be other benefits of a multivitamin specifically for men. A large 2012 study of over 14,000 men found that daily multivitamin use decreased the overall risk of cancer. They can also help keep your immune system functioning well, preventing colds and the flu.
How to Take a Multivitamin
Since men have different nutrient needs compared to women, it is best to choose a men’s specific multivitamin formula. Be sure that it includes a variety of vitamins and minerals, specifically the B-vitamins, vitamin C, vitamin D, magnesium, and selenium.
Your multivitamin does not need to provide 100% of all of these nutrients because you should be getting some from your diet, it is meant as more of a “safety net”. Try to choose one that is high quality and made by a reputable brand.
B-complex
Struggling with lack of energy and way too much stress? B-complex can help manage that stress and boost your energy. B-complex is made up of eight individual water-soluble vitamins that help the body use energy from food.
The vitamins included in B-complex are: B1, B2, B3, B5, B6, folate, B12, and biotin.
A deficiency in any of these vitamins significantly impacts our ability to manage stress, increasing oxidative stress and inflammation. When oxidative stress and inflammation are allowed to take over, this is when we feel exhausted and run down. It can also increase our risk of chronic diseases.
A 2011 study evaluated the use of B-complex vitamins and their impact on workplace stress. Sixty subjects received a high-dose vitamin B-complex or a placebo for three months. They were assessed for mood, anxiety, work demands, and personality. The B-complex group reported significantly lower personal stress and lower depression or poor mood after 12 weeks.
How to Take B-complex
B-vitamins are water-soluble, so there is no major risk of toxicity. You may find that your urine is neon yellow while taking the vitamins, but that is not dangerous.
Most multivitamins do have most of the B-vitamins you need, but you can always take a separate supplement if you really need some help with stress management.
B-vitamins are also readily found in many foods such as green leafy vegetables, animal proteins, and whole grains, so be sure to include those in your diet as well.
Coenzyme Q10
Coenzyme Q10 (CoQ10) is a naturally occurring substance in the body that has antioxidant properties and helps with energy production. But, as we age, coQ10 production decreases. Low levels of coQ10 may speed up the aging process, making you look worn down. It can also increase the risk of many diseases from cancer to Parkinson’s.
Statins are the most prescribed medication in the United States. Taking these medications to manage cholesterol levels, reduces coQ10 levels even further. Supplementing with coQ10 can help manage some of the common statin side effects, such as muscle pain. It has also been shown to lower risk of heart disease and improve heart function. Anyone taking a statin should also be taking a coQ10 supplement.
Another benefit for men’s health is that coQ10 can help maintain healthy sperm. A 2013 study found that supplementing with coQ10 improved sperm concentration and motility in infertile men.
How to Take CoQ10
There is no RDA for coQ10 because it is a compound the body makes itself. But, if you want to use it for heart or sperm health, then the recommended dosage is between 100-200 mg/day. Look for the ubiquinol form, which is best absorbed. Also, always take it with a meal. CoQ10 is fat-soluble, so it will be better absorbed with a bit of fat.
Omega-3 Fatty Acids
Omega-3s are fats that are essential for human health. The omega-3s, EPA, DHA, and ALA, must come from the diet. They are found in fish, flaxseeds, walnuts, and chia seeds.
The omega-3s are used for brain health, lowering inflammation, helping your mood, and lower risk of multiple diseases.
They are particularly important for men. An extensive review of 60 studies evaluating the benefits of omega-3s for men’s heath showed a significant link between lower risk of disease and omega-3 intake.
Omega-3s lowered cancer risk, including prostate and lung. They also lower risk of heart disease, the number one cause of death for men. Taking an omega-3 supplement is one of the best things a man can do for his health.
How to Take Omega-3s
There are many different types of omega-3 supplements on the market and they differ from where they are sourced. The main issue with fish oil has to do with contamination from heavy metals, such as mercury.
Choose fish oils made from small fish is less likely to be contaminated, since the fish are not able to store large quantities of toxins in their small bodies. Or you can consider an algal oil that is high in EPA and DHA, but is made from algae.
Algae is not as likely to be contaminated and is the only source of vegan EPA and DHA. As far as dosage, aim for 2-6 grams of fish oil per day, depending on your level of inflammation.
Lycopene
Lycopene is a carotenoid, similar to vitamin A. It is found in red and pink fruits and vegetables, such as tomatoes, and is responsible for their pretty color. Ketchup and other processed tomato products are the biggest source of lycopene for most people.
Lycopene is incredibly important for men’s health, particularly for the health of the prostate and overall sexual health. Lycopene helps blood vessels relax, which can improve blood flow to the penis. This may help lower the risk of erectile dysfunction or other sexual disorders that typically arrive with age.
A 2012 review evaluated the use of lycopene on the treatment of benign prostatic hyperplasia (BPH) which increases the risk of prostate cancer, the most common cancer among men. Across all eight studies, the use of lycopene supplements significantly decreased BPH and lowered the risk of prostate cancer diagnosis. Two of the studies also showed that lycopene decreased PSA levels, indicating a even greater decrease in the risk of developing prostate cancer.
How to Take Lycopene
The recommended dose for lycopene is 10-30 mg per day. There are no significant side effects noted. High doses may have the same impact as eating too many carrots, it could make your skin turn a golden orange color. It is also best to eat high lycopene foods, such as tomatoes, to get the most benefit.
Saw Palmetto
Saw palmetto is small shrub native to the United States and Europe. It has been used for its medicinal properties to treat urinary and reproductive problems for centuries.
The benefit for men’s health is that saw palmetto can help with urinary symptoms related to BPH. BPH leads to prostate enlargement which puts pressure on the urethra. This ends up causing frequent urination, discomfort, or difficulties starting urination.
Saw palmetto also boosts testosterone levels, which helps reduce swelling in the lining of the prostate, relieving some of these symptoms. It is sometimes also used before prostate surgery to improve the health of the prostate.
How to Take Saw Palmetto
Saw palmetto can be found in many different forms, such as capsules, tablets, liquid tinctures, extracts and dried whole berries. The dose is 160 mg twice a day.
If you already take medication for BPH you should not take saw palmetto before speaking to your doctor. It should also be avoided if you take anticoagulant medications. It may cause dizziness and abdominal distress in some people.
Magnesium
Magnesium is an important mineral that helps with reducing muscle tension, helps with stress management, and that promotes good sleep. Most people don’t get enough magnesium in their diets due to a lack of intake of vegetables and whole grains, which are high in magnesium.
A deficiency in magnesium can lead to muscle weakness, problems with sleep, and bone fractures.
Adequate intake of magnesium has been associated with a lower risk of type 2 diabetes, a significant concern for men. Magnesium intake also helps preserve bone density, preventing osteoporosis and fractures, which could help keep you active into old age.
How to Take Magnesium
If you want to take a dedicated magnesium supplement, go slowly at first to see how your body reacts. Magnesium causes water to rush into the digestive tract, leading to diarrhea and digestive discomfort.
Choose magnesium glycinate or magnesium malate, which are usually better tolerated. The recommended amount for supplements is between 200-300 mg.
Another option for muscle relaxation is to apply magnesium on the skin, as it is well absorbed that way without the digestive side effects. Take a warm bath with Epsom salts or use a magnesium lotion or oil to promote relaxation and soothe sore muscles.
Glucosamine
As you age, you want to keep your joints healthy so you can stay active. As cartilage starts to wear down between the joints from overuse, it can lead to osteoarthritis, an extremely painful condition that affects over 30 million Americans.
This type of arthritis is most common in the knees, hips, lower back, and neck. Glucosamine, a compound naturally found in the joints, may help improve symptoms of osteoarthritis by rebuilding lost cartilage and lowering inflammation.
A 2002 study compared the impact of glucosamine and ibuprofen on osteoarthritic pain. The study gave subjects either 1.2 grams of ibuprofen or 1.5 grams of glucosamine three times a day. The results showed that glucosamine was able to reduce joint pain similarly to the ibuprofen.
Researchers believe that this effect was related to its ability to re-build damaged joints, slowing the progress of the disease. Other studies on the impact of glucosamine on joint pain have had mixed results. But, glucosamine is safe to take to see if it has an impact on relieving your joint pain.
How to Take Glucosamine
Glucosamine usually is found in combination with chondroitin, another supplement that may also help joint pain. You can choose a supplement that contains both or just glucosamine alone.
The recommended dose is 300-500 mg three times a day. Choose a supplement that contains glucosamine sulfate salts and avoid glucosamine hydrochloride, as it has been found to be ineffective. Always take glucosamine with food to help with absorption.
Vitamin D
Vitamin D, known as the “sunshine” vitamin, is a fat-soluble vitamin important for maintaining bone strength and supporting a healthy immune system. Over 40% of US adults are deficient in vitamin D, with even higher rates of deficiency in people with darker skin or who live in cold climates.
Such a high deficiency rate is a reflection of too much time spent inside, since our body is able to make all the vitamin D it needs from sunlight.
Vitamin D is also critically important for men’s health. Vitamin D is different from other vitamins because it actually acts as a hormone and is used to make other hormones. This means that it plays a role in maintaining healthy testosterone levels.
A 2011 study of evaluated the impact of vitamin D supplements on testosterone levels. Subjects received either 3332 IU of vitamin D for a year or a placebo. Over the study period, blood vitamin D levels increased in the group that received the supplement, which was to be expected. There was also a significant increase in all measurements of testosterone. If you are struggling with low testosterone levels or just want to maintain healthy levels, a vitamin D supplement may help.
How to Take Vitamin D
The RDA for vitamin D is set to 600 IUs, but many experts believe this may be too low. The best way to know if you need additional vitamin D is to ask your doctor for a blood test to detect deficiency.
Depending on how deficient you are, your doctor may recommend a very high prescription dose or just an over the counter supplement.
A supplement that contains 600-1000 IU is generally recommended for maintenance of vitamin D levels. But, since the body is able to make vitamin D from the sun, consider spending a bit more time outdoors, particularly in the summer months.
Probiotics
Did you know the human body contains more bacterial cells than human cells? It’s crazy to think we are more bacteria than we are human. That being said, the more we learn about these little companions, the more we realize they have a huge impact on our health and well-being.
A healthy colony of bacteria can help improve nutrient absorption, lower inflammation, and even help you improve your mood. They can also help with digestive concerns, such as diarrhea or constipation.
Struggling with a little weight around the mid-section like many men? Probiotics can help. A 2010 study evaluated the impact of Lactobacillus gasseriI on body weight and abdominal obesity.
After 12 weeks subjects who received the probiotics had significantly less abdominal and hip fat and lost 1.4% of their body weight without any major diet changes. The placebo group had no changes over the 12 weeks.
How to Take Probiotics
Probiotics are measured in colony-forming units (CFUs). The dose you need may depend on the type of bacterial strain that is included in the supplement.
A good rule of thumb for general health is to look for a supplement with a variety of different strains to get the most benefit, unless you have specific health concerns.
Men’s Health
As you can see, men have a lot of different health concerns that can be supported by tailored supplements.
Maintaining prostate, joint, heart, and digestive health should be on your radar to help live a long and healthy life.
- Published in Blog, Fitness, supplements
Frequently Asked Questions About Post Workout Supplementation
Why is Post Workout Nutrition Important?
About 1-2 hours before your workout, you’ll want to eat a balanced meal consisting of plenty of protein and carbohydrates, which will give you the fuel you need for a successful workout. After exercising, you should consume a balanced meal to help meet post workout nutrition standards. post workout nutrition is very important.
During exercise, your body exerts itself to the extreme. It burns tons of calories, uses water to cool itself down, and depletes its stores of amino acids and other nutrients in order to build and protect muscle. Because of this, it’s important to replace those lost nutrients immediately after exercising.
After exercising, you’ll want to rehydrate with plenty of fluids, and eat a big meal with a lot of protein. Protein is the building block of muscle, and is absolutely essential for post workout recovery. Protein is made up of amino acids, which your body use to rebuild muscle, repair cells, and perform essential bodily functions.
Protein can be found in meats, dairy, eggs, grains, nuts and seeds. You can get a lot of protein naturally in your diet, but for weightlifters, it can be hard to get enough protein strictly from the foods you eat. Weight trainers need quite a bit of protein in their diets, often twice or more the standard daily recommended amount.
Because weightlifters need so much protein, they often supplement their diets with protein powders and other post workout supplements. Protein powders provide a convenient and affordable way to increase daily protein intake.
Protein powders are widely used in the weightlifting community. They provide a steady stream of amino acids to fuel muscle recovery and recharge the body. While protein powders are popular and effective, there are also post workout supplements that go beyond the basics and deliver the optimal blend of post workout recovery ingredients.
What Is a post workout Supplement?
post workout supplements are supplements that you take soon after exercising, in order to replace lost nutrients and jump-start your recovery. Often, they’ll contain a mix of amino acids, which are the building blocks of muscle, as well as other ingredients to assist in recovery, rehydrate your body, and replace the nutrients that are lost during intense exercise.
Most post workout recovery supplements come in the form of powders that are mixed into milk, water, or blended into shakes. They are designed to be absorbed and digested quickly, so that they can get to work right away. You can also find recovery supplements in the form of capsules or pills, which can be more convenient in some cases.
What is the Science Behind post workout Supplements?
The main ingredient in most post workout supplements is branched chain amino acids, or BCAA’s. There are 3 amino acids that are consider branched chain amino acids; leucine, isoleucine, and valine. These three amino acids are absolutely essential to the building and preservation of healthy muscles.
BCAA’s, and leucine in particular, help to stimulate protein synthesis. Basically, that means they help your body absorb and use protein more efficiently. Recent studies have also shown that BCAA’s can also help increase the amount of protein your cells can efficiently use. Because of this, BCAA’s can increase the efficacy of protein powders, allowing your body to use protein more effectively.
BCAA’s and all the essential amino acids are found in protein powders like whey protein isolate. So, why would you need to take a post workout supplement if you’re already taking a protein powder, you may ask? Basically, while whey protein takes several hours to fully break down and digest, the BCAA’s in post workout supplements digest very rapidly, because they are free-form and do not require digestion to enter the bloodstream.
Other common ingredients in post workout products include electrolytes, which help you stay hydrated, and protein powders, such as whey protein isolate. Both of these ingredients can be taken on their own, but for some people it’s nice to have it all in one easy package.
What Are the Benefits of a Post Workout Supplement?
post workout supplements are designed to help your body recover after a strenuous workout. They typically contain a blend of ingredients including amino acids, BCAAs, protein, creatine, and more.
Each formula is different, but they all aim to achieve a similar goal: faster, better post workout recovery. Some potential uses and benefits of these supplements include:
post workout Recovery
post workouts aim to support the recovery process following strenuous exercise. They do so by providing the nutrients that were depleted during the workout, and supplying specific ingredients aimed at supporting recovery. Several included ingredients can help.
Branched chain amino acids, or BCAAs, can help stimulate protein synthesis which helps build muscle and start the recovery process. A 2006 study found that BCAAs helped with muscle building and protein synthesis because they activate key enzymes involved in the process. BCAAs can also help to reduce muscle soreness, with several studies showing soreness levels as much as 33% lower in participants given BCAAs after exercise.
Other ingredients may help with recovery by improving hydration. Glutamine can speed recovery by improving muscle hydration. Taurine helps to regulate fluid balanceand may contribute to cell hydration.
Muscle Growth
post workouts are designed to help your muscles recover from exercise and grow stronger as a result.
BCAAs – and specifically leucine – are beneficial. Multiple studies have shown BCAAs to be beneficial in building lean muscle mass when combined with resistance training. Protein powders also help, by supplying amino acids needed for muscle growth. Recovery is a key part of the muscle-building process, and proper post workout nutrition is key to a good recovery.
Muscle Soreness
post workouts may help to reduce muscle soreness, making recovery more pleasant. Do note that muscle soreness is a normal side effect of intense workouts, and while some supplements might help, it’s likely that you’ll always experience some level of muscle soreness after exercise.
BCAAs play a key role. Several studies confirm that participants given branched chain amino acids after resistance training report muscle soreness levels as much as 33% lower than the control group. Protein powders can also help reduce soreness and speed training session recovery.
Convenience
After you exercise, your body needs nutrients, fluids and amino acids as soon as possible. This helps restore lost nutrients and kickstart the recovery process. While no replacement for a good meal, post workout supplements are a convenient way to ensure you get certain key nutrients quickly after concluding a workout.
While beneficial, these supplements are best used in combination with healthy post workout meals. See this guide for some post workout nutrition guidelines.
Who Can Benefit From post workout Supplements?
A wide range of people can benefit from adding these products to their daily supplementation routine. The people who will see the most benefit are:
* Weightlifters – Anyone who lifts weights should be taking some sort of post workout product. Weightlifters put their body under intense strain, so it’s very important for them to replace those lost nutrients and get a jump-start on recovery. People who like to train often will also appreciate the reduced muscle soreness that these products promote.
* Men and Women – Both men and women can greatly benefit from a good post workout product. Any active individual, regardless of their gender, can benefit. Generally, there is no need to take a “gender specific” recovery product, but there are a few designed specifically for women.
* Dieters – Anyone on a diet should take post workouts after exercising. When you diet, you can run the risk of not getting enough protein and nutrients.
* Athletes – Since these products help you recover after strenuous activity, athletes and endurance runners can benefit from taking a post workout supplement. These products can help you recover quicker, and reduce muscle soreness, which can make it easier to continue doing the activities you enjoy.
How Do I Take a Post Workout Product?
Generally, post workout supplements should be consumed immediately after exercise, or even during your workout. Because these products fuel recovery efforts, the sooner you take them, the better.
While you should try to take your post workout as soon as possible, it’s not a huge deal if you have to wait to get home to take it. In general, you should consume your post workout supplement within 45 minutes after your workout. This will ensure adequate time for the supplement to digest and begin fueling your recovery in the most efficient way.
If for some reason you miss that 45-minute timeline, you should still take the recovery supplement. It will still help you recover – it just won’t do quite as much as it would have if you’d taken it within that 45-minute post workout window.
Most people like to make a post workout recovery drink to consume immediately following their workouts. You can use a BlenderBottle to make recovery shakes on-the-go. It’s a good idea to keep a pre-made shake in your car so that you can drink it on the drive home from the gym. Using a BlenderBottle will make it easy to keep the shake mixed and ready to drink.
As with any supplement, it’s important to follow the instructions on the product packaging. Do not consume more than the recommended amount. Also, be careful about mixing too many supplements together, as that can cause side effects. As always, we recommend speaking to your doctor before beginning any sort of supplementation.
Are There Any Side-Effects?
Most people will not experience any side effects from taking post workout supplements. BCAA’s themselves should not cause any side effects, and they are the main ingredient in most of these products.
That being said, some post workouts contain ingredients that can cause side effects, such as creatine. While very effective at increasing muscle mass and endurance, creatine can cause bloating and temporary weight gain. This is because creatine increases water retention in the muscles, leading to extra water weight. This is a very minor and temporary side effect, and does not bother most people.
Some ingredients used in these products can also cause dehydration, but only if you don’t drink enough fluids. Proper hydration is especially important for athletes, so make sure you’re getting enough water on a daily basis. Exercise heats the body, and the body uses water to cool itself down, so you will always lose some fluids during your workouts. Also, common ingredients such as creatine can cause dehydration on their own, so drinking more water than normal is recommended when you’re using post workout supps.
What to Look for in a Good post workout Product
There are a wide range of products available in the “post workout” category. It’s hard to wade through all the options and find the one that’s right for you. Let’s go over some things you should look for when selecting a product.
* Ingredients – number one – what’s in it, how much is in it, and what can it do for you. Take a close look at the ingredients and note whether or not it contains everything you’re looking for. Also, keep in mind the supplements you already take (like protein powder) and how they’ll stack with the post workout.
* Brand reputation – who makes the product? Are they a well known, well respected company? You can read post workout supplement reviews to get an idea of the quality of the companies who make these supplements.
* Value for money – how much does it cost? More accurately, how much does it cost per serving. When comparing two or more products, calculate the cost per serving and compare that, rather than the cost of the product itself.
* Taste/flavor – does the flavor sound good to you? You’ll want to find something tasty or at least decent, otherwise you won’t want to actually use the product! Read product reviews.
We all realize that exercise is obviously very important – you should be following a regular exercise schedule with a good mix of weightlifting and cardio routines. However, exercise by itself will simply not give you the results you want: you need proper nutrition.
Good nutrition is an important part of a healthy lifestyle, and it’s even more important for weightlifters. In fact, most experts agree that maintaining a healthy diet is the #1 factor in reaching fitness goals. Exercise puts a lot of strain on your body – proper nutrition gives your body the energy and tools it needs to fuel your muscles for exercise, and repair them afterwards.
Weightlifters and fitness enthusiasts need to follow healthy diets to reach their goals. Overall diet is very important, so you should establish and follow a bodybuilding nutrition plan. Just as important as your overall diet is pre-workout and post workout nutrition.
- Published in Blog, Fitness, Nutrition, supplements
Glutamine
What is it? Glutamine is one of the most abundant amino acids in skeletal muscle and is the most prevalent amino acid found in the blood.
How does it help you refuel and recover? Glutamine is considered a conditionally essential amino acid. It’s “conditionally” essential because the body can produce it on its own but possibly not in quantities sufficient to meet its needs during periods of heavy exercise or dieting. Heavy training can deplete glutamine levels, so refueling immediately after each training session is important because glutamine is a primary regulator of protein synthesis. It also helps muscle cells load with glycogen, which is critical for muscle size (glycogen pulls water into muscle cells) and energy storage to fuel subsequent workouts.
Dose: Take 5 grams of glutamine with your postworkout protein shake.
- Published in Blog, Fitness, supplements