Are you looking for healthy supplements or nutrition for athletes? If yes, then you have landed in the right place! While our supermarkets are now flooded with sports supplements promising you a healthy body with increased muscle gain and muscle strength, not all of these supplements and nutrients are healthy for your body. While choosing one among the plethora of choices can be confusing, there are certain nutrients and supplements you can always bank on to give you the best results.
This article will highlight 10 such sports supplements that we think are incredibly beneficial for any sportsperson or anyone following an intense exercise or workout regime.
Your List of Sports Supplements To Swear By In 2021
- Whey Protein
If you have been researching sports supplements, you must’ve come across whey protein supplements or whey protein powder. One of the widely consumed supplements, whey protein, is very important and helpful in reducing muscle soreness from intense workouts, building muscles, and speedy recovery from intense workouts or exercise. The best part? Whey protein can be consumed by anyone who is looking towards muscle gain.
- Creatine Monohydrate
Creatine monohydrate or creatine powder is a highly beneficial product for anyone looking for healthy muscle gain. Not only young athletes but even older athletes have shown considerable muscle growth over a short period. Creatine is required to fuel our muscle cells when we work out or exercise.
This powder adds to the fuel allowing us to complete more reps. This powder is perfect for anyone looking to gain muscle mass and strength while going through regular strength trains and workouts.
Betaine is a beneficial compound found naturally in whole grains and spinach. However, they are also available in the form of supplements to help muscle growth. According to studies, people taking betaine supplements and intense work out have shown considerable muscle growth in just six weeks and a reduction in body fat.
Thus, anyone looking to form bigger muscles while strength-training without following any strict diet can take Betaine sports supplements.
- Fish Oil
Fish oil is an underrated sports nutrition as it has numerous health benefits. According to studies, fish oil helps us exercise or work out harder, thus leading to more significant weight loss.
Overweight people taking omega-3 fish oil supplements have shown a considerable loss in weight as fish oil lowers their heart rate, leading them to work out more, thus burning more calories and losing more weight.
Beta-alanine is a blessing for those who go through rigorous competitive exercise every day. This supplement is perfect for helping individuals reduce fatigue from intense workouts, allowing them to pack in more activities and workouts while avoiding any acid buildup in the body. This sports supplement also stops the increase of pH of our cells which leads to the increased acidity during workouts.
Caffeine is a given when it comes to increasing power output, acting as a mental focusing agent, allowing us to work harder and longer, decreasing fatigue, and improving performance. Trainers and coaches mostly suggest caffeine for morning workouts as it helps individuals increase their squats’ speed and bench presses.
However, if you work out in the afternoon or evening, having caffeine might not help you improve your performance much but might end up affecting your sleep. Also, those with blood pressure and heart problems should avoid using caffeine as a supplement and consult a doctor if they want to include it in their diet.
- BCAAs (Branched-Chain Amino Acids)
Amino acids being the building blocks of protein in our body, help us to prevent muscle breakdown. Amino acids like BCAAs contain nine essential amino acids that are crucial for reducing muscle breakdown in our bodies.
While whey protein also has some of these amino acids, the amount present in BCAAs is much more and easily digestible. BCAAs can also help us improve muscle recovery and avoid muscle soreness after heavy, intense workout sessions.
- Casein Protein
If you are looking for a slow supplement, then casein protein is the one for you. Known as a “slow protein,” it first forms a gel in our stomach and then releases the protein slowly into our body. If one is looking to include a sports supplement before bedtime, one can choose casein protein. This supplement is suitable for everyone and can be added to their daily calorie count.
ATP or Adenosine Triphosphate is one of the essential sports supplements one can rely on while increasing muscle strength. ATP is a unit of cellular energy in our body, and thus, taking ATP supplements can increase our body and muscle strength.
Individuals looking to improve their reps during a heavy workout or weightlifting sessions require a boost in power and energy gained from this supplement. However, one must realize that this supplement is mainly for serious strength athletes – it is not suitable for everyone.
Last but not least is the powerful sports supplement known as Quercetin. This supplement is not meant for everyone- it is generally reserved for endurance athletes who need to exercise for over an hour daily.
This antioxidant helps improve oxygen delivery to our muscles which allows us to work out better and harder. Many studies have also concluded that the powerful Quercetin can help protect our body’s cellular powerhouse or the mitochondria from suffering from exercise fatigue. Thus if you are an endurance athlete, you can include this practical, powerful sports supplement in your diet.
Thus we can conclude that the right sports supplements can provide innumerable benefits to athletes or anyone pursuing an intense exercise or workout regime. However, one must consult a doctor or a dietician to determine the amount to be taken every day to get long-term health benefits. We hope this article provided useful insight into the world of sports nutrition and supplements to help you decide which ones to take to promote a healthy, fit body.