Sports supplement depicts a multi-billion dollar trade. With regular prevailing ads, adults and athletics are often enticed by the promising enhanced performance it offers. But, with the increase in the number of options available, the dilemma to choose one that satisfies your need has equally intensified.
The moment you walk the aisles of any nutrition or health food store, you are bombarded with options available. That’s not it; the stream of options continues even on the online platform. Rather when you type “sports supplements store near me” or any other related keyword, your SERP will be full of options which is enough to defuse your brain.
So to ease your problem and help you choose the one that fits you best, here are a host of 6 sports supplements that are worth your time.
Read on to know them!
- Creatine Monohydrate
Creatine monohydrate is termed to be a bodybuilder’s sovereignty. It helps them grow the required muscles to get stronger. However, this sovereignty is not only for muscle heads.
An earlier analysis showed that older adults following a strength training program gain three extra pounds of muscle in three months after consuming creatine powder.
Creatine transpires naturally in our body and pumps the muscle cells during a short flare of energy, such as weight lifting. Intake of creatine supplement adds fuel for the muscles, allowing you to complete more reps of your exercise.
Who is it for: Anyone looking to gain muscle and strength trains regularly is eligible to intake creatine.
How much to take: A dosage of 10 grams per day is generally recommended for the initial few days, which is lowered to 2 to 5 grams per day over time.
- Betaine
Betaine is probably the easiest available muscle-building compound. A study conducted back in 2013 showed that men who took betaine as a part of their six-week strength program ended up lowering their fat percentage and increasing muscle size. On the other hand, the placebo group didn’t undergo any significant changes.
Betaine is one of those compounds that tend to work by increasing the speed of protein synthesis in our body, which helps build muscles after an intense workout.
Who is it for: Betaine is recommended for people looking to build bigger muscles, and strength trains regularly, and don’t follow any significant diet.
How much to take: Apart from natural sources, a supplement pill that contains 1.25 grams of betaine twice a day is recommended.
- Fish Oil
Fish oil is one of the most popular sports supplements with countless benefits, including energy increment leading to weight loss.
A landmark study in the American Journal Clinical of Nutrition even asserted that people who included omega3 fish oil supplements in their regular diet lost much more weight than those who consumed a placebo.
People often conclude fish oils to be a weight loss supplement, but that’s not what happens. Fish oil reduces the heart rate, which jumps off the bar during an intense workout regimen. When the rate is reduced, the person needs to work harder to hit their target, thus burning more calories, leading to weight loss.
Who is it for: Anyone can consume fish oil supplements.
How much to take: Although the recommendation varies, studies say that 2 grams of omega 3s EPA and DHA is enough. However, try to consume fish oil that contains at least 50% EPA and DHA, as it makes the fatty acids a lot easier for the body to absorb.
- Whey Protein
Whey protein is one of the most common and chart-topping sports supplements. It has shown speed recovery from workouts, muscle build, reduction in muscle soreness, and impressive results in suppressing appetite.
It is one of the most easily absorbed protein compounds and creates more of an insulin response for the body. This is easily available, too, be it online or offline. All you need to do is Google “sports supplements near me,” and the first thing to pop up would be whey protein.
Who is it for: Anyone can consume whey protein.
How much to take: Ideally, a scoop weighing between 20 to 40 grams is recommended. Though the calorie content is less in whey isolate, it is suggested to include the number in your daily calorie count if you watch your weight.
- Beta-alanine
Racehorses were the first creatures to benefit from the consumption of beta-alanine. Later, prolonged research showed that the consumption of beta-alanine can also benefit human athletes.
Beta-alanine helps in producing carnosine. When a high amount of lactic acid is accumulated, the body tends to witness fatigue and burning. A supplement of carnosine aids to buffer cellular pH, which lets you work longer and harder without the acid buildup.
These are easily available in the health store; you can find one by typing “sports supplement store near me.”
Who is it for: Consumption of beta-alanine is apt for those who do competitive, vigorous exercise.
How much to take: According to a study previously conducted, a dose of 1.2 grams per day is most effective.
- Caffeine
Caffeine is one of the most effective and commonly available sports supplements. Just search around your kitchen cabinets, and you will surely find a bottle in there.
Intake of caffeine right before your workout helps you work longer and stronger and acts as a mental focusing agent. The best time to intake caffeine is right before your morning exercise, where your brain needs a lot more time to focus.
Consumption of caffeine during an evening workout isn’t usually recommended because it doesn’t usually show any effective results and can hurt the subjects’ sleep that night.
Who is it for: Anyone having a clean chit from a doctor is eligible to consume caffeine.
How much to take: A dosage of 50 mg is generally recommended to begin with and can be increased further depending on the benefits and side effects you notice.
Conclusion
Sports supplements do have a positive impact on one’s body and overall performance. However, the effectiveness of the same dosage can vary depending on the person’s physics, need, and other body functioning. Hence it is best to talk with your doctor before consuming any such supplement product.
