Improve your Health and Fitness today with the right Supplements
For those that are looking to take their game to the next level, sometimes exercising and eating right isn’t enough. Sometimes, it’s cool to have that little extra boost that can change the way your performance is. It also can help with your health too. But which ones are the best? Well, you’re about to find out the top five supplements for you to consider taking to boost your personal performance, and overall health.
The first and probably one of the best supplements to begin taking when looking to boost your overall performance is creatine. While creatine is typically not seen as an endurance supplement, rather one that’s used to help with power, strength, and speed, it does help with this as well.
Creatine is good for the following:
- Increasing muscle size
- Increasing strength
- Increasing ATP production
- Improving anaerobic performance
With creatine, it can be used in various other manners, since it is ergogenic, and it can help to improve the size and strength of muscles, but works on an energy level too.
For many athletes, especially those looking to get through various endurance activities, and also those that need a bit of a boost in the endurance department, may want to look into this. With creatine, you’ll increase the ATP in the body, which in turn is going to give you a ton more energy. It also can help with various runners, triathletes, and cyclists, and often, it will take training to the next level.
Plus, if you’re a person who’s often at the mercy of the dreaded lactic acid threshold that is there, then this is for you. creatine has been seen to help with this, which in turn will allow you to recover a whole lot faster.
One of the biggest side effects of this however, is the initial weight gain but that’s often because lots of athletes try to load themselves up before taking this. This is used when you’re trying to build muscle and strength, but if you’re looking for extra endurance and an extra little bump in your performance, then obviously look no further.
Here is the one I take, I like the capsule form because I don’t normally take a protein powder everyday mainly because I get lazy. But I can still get my creatine for the day and its
Caffeine might seem a bit strange, since often it makes your heart start to race faster, and you might get buzzy, but did you know that there are more positive benefits to it than just that? Caffeine is one of the best supplements to take for anyone looking to boost their overall performance and health, and here is why.
Obviously there is the increased pick-me-up that you often feel, but there is more to it than that. It will allow you to do the following:
- Become more awake faster
- Reduce your perception of effort
- Delay fatigue
This is one of the best supplements for those that are going to have to deal with a long day. It can help with endurance activities as well, such
as those super long runs, cross country skiing, and even if you’re someone that is looking to do a time trial, one of these little supplements can do the trick.
But, it also works in other ways, and this is good for someone that is looking to lose a bit of fat as well. It increases fat oxidation, so if you’re looking to manage your weight and help you trim up, if you’re looking for a good means to really get the perk from this.
Ideally, if you’re going to take this, do it an hour before your activity. Just as a note, it is a diuretic, but it often doesn’t cause any sort of imbalance in the body, or reduce the heat tolerance, so you don’t have to worry about either of those.
Plus, if you’re someone that just needs a little bit of a perk to get through the day, and you’re not a fan of coffees and teas, then this is certainly worth looking into. It obviously increases alertness, and can stimulate endorphin production during workouts, making you feel way more awake. It’s a great supplement, but as of note, don’t have this every single day, because it can lead to addiction, so just be smart with this.
If you’re an athlete, or maybe you’re someone looking to maybe supplement a meal, one of the biggest means to do so is in the form of a protein shake, often seen as a powder mixed together with a liquid as a shake. There are a few reasons for this, and here they are.
- They give you benefits right away
- You get your daily protein intake
- They usually taste good
- You reduce your risk of going catabolic
Protein shakes are one of the most widely used supplements for a good reason, and many
people, athletes of all various shapes, sizes, and activities, love to have these.
Ideally, if you’re going to take protein as a supplement, do make sure that it’s whey protein. This in turn will allow you to get healthy and good protein in the body, which in turn will allow you to perform a whole lot better.
Now, how much do you need? Well, it depends. What kind of exercise level are you going for? Are you outside shooting hoops with people each day for thirty minutes? Are you just doing a 30 minute walk and need a little extra? Or are you one of those people that is out there doing eight-mile runs, working your body to the level that it’s at? Whatever the case, you need protein, especially when it comes to recovery.
Now many athletes, and those getting into fitness alike, struggle with recovery. Recovery is super important, because if you increase how much you’re putting into your workouts, the more recovery that you’ll need. Protein is where you’ll get it, and here is how.
It does the following:
- Repair muscle mass
- Construct muscles back up after you’ve been using them
- Maintaining muscle mass
- Gives you more energy
Now, regardless of your diet, whether it’s by eating gluten-free, low-carb, or whatever it is that you’re doing, you need protein. This is something that you don’t really get enough of, and it’s super important because really, the only way to gain and get better, is if you’re giving your body this invaluable fuel to help with this.
If you don’t have enough protein, your muscles and muscle tissue will suffer. It will cause the muscles to lessen, weakening them, and if you do this, then you could end up losing everything you’re going for. That’s right, all of this can be lost if you’re not careful, so you have to keep this in mind.
Now, if you want the best results, you want to get a carbohydrate along with the protein. This might sound strange, but putting these two macronutrients together in your body actually will allow you to synthesize glycogen and protein a whole lot better. It is also ideal to take this after the activity, since the muscles will need the repair and here is how you can provide that for your body.
Also the one I take, which is probably the cleanest you can get. Its on my sidebar. Naked Whey
Vitamin C is key to the immune system support, and if you talk to virtually anyone, they will tell you right away that you need vitamin C. From the moment you learn about vitamins, it’s often said that vitamin C is one of the best ones out there. But, why is that? Why do you need vitamin C? Well, it’s one of the best supplements for overall health and performance, and here is why.
It can help with the following:
- Boost your immune system
- Prevent common cold
- Help with aging
- Reduce inflammation
- Reduce soreness in the body
- Fight cancer
- Fight off any malicious conditions
- Help with autoimmune diseases
That’s a lot of benefits. It’s more than what you’ve probably heard in the past, and from what you can see here, Vitamin C can help with various other conditions as well. Now, when it comes to overall health, it’s something that you should always have because it’ll prevent colds and infections. But from a fitness level, it’s actually more than just that. They want to make sure that this is used to help fight off the stress that workouts can put on the body, so often, it can help with more than just this, but so much more.
Now, how much do you take? It’s really based on lifestyle choices. The RDA says only 40 mg, but let’s face it, that’s actually for when the seasons aren’t changing, you’re in optimal health, and other such things. If you want to make sure that you’re perfectly shielded against the colds and flus that come about, and allow your body the supplementation in order to prevent yourself from getting sick, it needs to be much higher. For athletes, you want to be around the threshold of 2000-3000 mg each day, which is a lot more. The good rule of thumb is the more strenuous your life is, the more you need vitamin C, so power down and put more in your body if you feel like you need to, since all too often, it’s not really regarded as much until it’s too late.
You might know what this is, or you might not know what this is. Well, let’s break it down for you.
Glutamine, or also called L-glutamine, is the most recurring amino acid found within you. It’s got a lot within it, but you might wonder why you need a lot of this? Well, here is why.
If you do any physical activity, especially that on an intense level, it drags this down FAST. And I mean fast. Like you can throw your body down into a catabolic state if you’re not careful, and often, physical activity drains this faster than you can really put it back in, so it definitely could cause you to lose the gains that you have, and it’ll throw your body into a catabolic nature, which isn’t good.
But it’s not just that. No, it does a whole lot more than ruin your gains. It can do the following:
- Compromise your immune system
- Break down muscle
- Cause your body to get sick
- Increase chances of infections
You need this especially if you’re going to be doing exhaustive exercise. Your immune system is how you keep yourself going after all of these super long and hellish workouts. But, if you take this, you’ll be able to recover a lot faster, and you’ll be able to train a whole lot harder as well.
It’s also good for overall health as well. If you have days that are high-impact, almost exhaustive in a sense, and you want to boost your metabolism, so it doesn’t go catabolic, then here is how. You should learn to take these, and it can help keep your energy levels going and strong. It also is good for those that are looking to get rid of fat, and who are trying to cut. If you are looking to get rid of fat on the body and increase your protection from catabolism, then this is definitely the way to go.
These five supplements are very helpful for the body, not just in physical workouts, but in everyday life, and they are often considered some of the best to have. As always, make sure you take these responsibly, and per the instructions that are on the box, or per your routine. These work well for everyone, not just those that are looking to do strenuous exercise. Good health is something that you can have all around, and something that is possible so do consider this.
You should look into getting these supplements, using them either before or after your workout, and from there, you’ll be able to protect your body and give it the nutrients that it needs in order to truly be successful, and get the results you want.