Category: Medical

10 Sports Supplements To Swear By In 2021

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

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

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

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

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.

  • Quercetin 

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.

How to help Seniors During COVID -19

The COVID-19 pandemic has indeed taken a toll on everyone’s life, especially, seniors and older people. Their physical health and weakened immunity makes them more exposed to the risks of getting affected by the SARS COV-2 virus. 


Keeping this vulnerable population safe by maintaining social distance and other precautionary measures is a good idea. But we must understand that this social isolation shouldn’t get heavy on their mental health. 


Now, seniors are spending more alone time and this gradual drift can be challenging. Fortunately, some younger folks are taking initiative to cope up with such a medical situation. 


Fostering community-driven initiatives and programs through making connections and acquaintances with these senile groups is ideal for their health. Now, let’s see what else we can do to bring a smile to their faces. 

Initiatives to Help the Seniors During COVID-19

  • Schedule Virtual Visits

During these difficult times, you should make every effort to reach the seniors in your neighborhood, or someone you meet in the church. Most likely, the seniors will appreciate this idea and it’s really a great way to break their isolation. Consider setting a scheduled time and date for the virtual visits so they are already informed beforehand. 


You can even introduce them to the latest technology like Skype, Whatsapp, or Facebook. Why not include the senile members of your family? A short phone call or a chat will certainly brighten up their entire day. 

  • Be Neighborly and Help the Seniors

There are plenty of ways to help the senior population around provide them some comfort. The list can include small efforts like checking someone around who has a high risk from a chronic health condition. You can take them for routine check-ups and help them with the COVID-19 testing


It can also be pretty helpful if you help run their errands like shopping for groceries & medicines, taking out their garbage, and even cooking & delivering meals for them. These are practically some crucial measures to help the seniors in your community stay healthy and reduce the anxiety for themselves and their family members. 

  • Introduce Them to Technology

Senior people are most likely to be unfamiliar with the recent developments in digital technology. Introducing them to the latest technology is a good thought to help them interact with their family and friends. Skype, Snapchat, Zoom, and Whatsapp are some fantastic options that help them connect in real-time. 

They can also sync up technology for streaming platforms like Netflix, Amazon Prime, Disney+Hotstar, and others to catch up on a movie or web series. It doesn’t require these older groups to be tech-savvy but a little effort on your ends to teach them about the online world. 

  • Drop them Care Package

The self-isolated elders or couples also require a bit of pampering in their life. While their family may be far off you can think of cheering them with some thoughtfully curated care packages. The gift pack can include goodies like their favorite DVDs, Blu-Rays, music CDs, puzzles, perfumes, etc. 

Older people have a feel-good factor when they get a chance to connect with their nostalgia. You can take a little effort to connect their family to curate some photographs and get them framed. Also, an added bonus will be to give them artworks made by their grandchildren to make them feel more valued.

  • Regulate their News Diet

Many seniors who are staying alone might get addicted to the habit of watching the news or TV. Particularly, they have the tendency to memorize and fixate on most negative reports. Needless to say, such a repetitive, disheartening course can escalate their anxiety and depression level. 

It’ll be a nice move if you step in and help them with a limited cable package selection. This bundle can include movie channels, environmental channels, animal channels, etc. This will entertain them with relaxing and knowledgeable content. 

  • Reach out to Medical Centres for Help

If you really wish to get involved in helping the seniors in your neighborhood and local area, contact community-based programs and initiatives. There are many NGOs and care centers that specially provide help to these aging groups. You can even consult the customer support of medical care centers for medicines and treatment plans. 

If there are symptoms related to COVID, you can get in touch with your nearest urgent care for COVID RT -PCR test. For more life-threatening ailments take them to ER services. 

Extend Your Support to the Seniors!

Such trying times, all of us should be involved in constructive activity. Taking out a little extra time of your day and engaging with these senile and aging groups could really bring a world of difference to these people. 

After all, it’s imperative for elderly persons to have some form of social interaction. However, make sure you are taking all the necessary safety precautions when interacting with them.