Finding the best supplement for your workout routine is very important. You may not know whether or not the supplement you are using is safe.
A number of studies are available that show that supplements are good for you and at the same time, some suggest that they aren’t. While the best evidence recommends eating whole foods as they are considered a rich source of nutrients for the body, however, vitamin supplements play an important role in boosting your overall health.
Most of the foods grown nowadays lack the essential nutrients because of changes in farming practices. So, taking supplements makes sense.
When you have a great training regimen, only then you will be able to get that lean body and incredible physique.
So, here are 7 of the most important supplements to add to your diet that help to boost testosterone for women and improve your overall health.
1. Whey Protein
It is one of the milk’s two proteins. Its main feature is its quick digestibility. When you consume whey protein, it quickly breaks down and sends the necessary amino acids to your muscle tissues. While it looks very elementary, most nutritional plans are missing this core supplement. It helps in breaking down those lean whole food proteins like eggs, chicken breast, lean steak, fish, etc. quickly and effectively. Other than just protein, it also helps in increasing the blood flow to your muscles that helps you during workouts. In this way, your muscles receive more oxygen, hormones, and nutrients. On average, you should consume 20 grams of whey protein after waking up, 30 minutes before and 30 minutes after a workout. A scoop in between meals is also great.
2. NO. Boosters
These are the supplements that help to increase the level of nitric oxide in your bloodstream. They help to relax the muscles that control blood vessels. This increases the diameter of your arteries and allows more flow of blood through the vessels and ultimately to the muscles. Moreover, this blood is carrying oxygen and other nutrients like fats, amino acids and glucose that give more energy and support to your muscles. This is good for muscle growth. Furthermore, it allows better recovery from your workouts, which means you can train longer and more effectively. This increased flow of blood also contains a high percentage of water. It supports the muscle pump during training. Studies have shown that N.O. boosters also help in the release of fat from the body’s fat cells which are used as fuel. N.O. boosters should be consumed 30 minutes before a workout.
3. Caffeine
Caffeine is known as the world’s most popular stimulant. It improves energy and enhances alertness, and promotes fat loss during workouts. Many experts suggest taking caffeine with green tea extract to get the maximum benefits out of it. It helps to increase the amount of fat released from the body’s fat cells to be used as energy. The green tea boosts your metabolic rate which is a natural process of burning fat in the bloodstream. A safe dose of 200-400 mg of caffeine two times a day is recommended. Consume it an hour before your workout.
4. Fish Oil
It comes with omega-3 fatty acids, eicosapentaenoic acid, and docosahexaenoic acid. While it helps to improve overall health, fish oil supplements also activate those genes that stimulate the fat burning process. Fish oil supplements come in capsule form and can be consumed three to four times a day. The dose should not exceed 2g.
5. Casein Protein
Known as the other of milk’s two proteins. Casein digests extremely slow that nurtures a steady stream of aminos for several hours in your bloodstream. This makes it ideal to be used before sleep time when the body goes without any food for 8 hours. A study conducted by Weider Research Group concluded that women who consumed casein protein before bed gained more muscle mass as compared to those who consumed it in the morning. Moreover, a mix of casein and whey protein helps in more muscle growth. A 20g dose of casein protein daily before bed would be perfect.
6. BCAAs
It includes three aminos, isoleucine, leucine and valine. BCAAs are very helpful in improving the physique. They also help to increase the length of workouts and prevents muscle fatigue. This results in more muscle mass. Moreover, it helps in increasing hormone levels, reducing cortisol and increasing levels of insulin. You can consume 5-10 g of BCAAs with your pre- and post-workout shakes.
7. Creatine
It is an amino-acid compound that is naturally found in muscle tissues. It helps to create muscles fast and provide energy to make your workouts longer than usual. This also increases endurance and overall strength. Creatine is also known to draw water into the muscle cells which results in their increased size. Only 2-5 g of creatine should be used before and after workouts.
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