NUTRITION & SUPPLEMENT
Lifters’ 5 Essential Supplements
There’s an endless supply of pills and powders for gym buffs everywhere. Sometimes, it can get very depressing because you wouldn’t know what you really need.
However, all you need are: exercise, the right diet and a few key supplements to make you look good and feel great.
1. Protein Powders
Protein is for repairing, maintaining and growing muscles.
Animal-derived proteins like whey, casein, egg, goat, beef, and fish are very popular. But there’s also vegetable-based proteins such as those coming from: rice, hemp, soy and pea.
The best, in my opinion is whey protein isolate (WPI). It’s got no lactose, cholesterol and fat but has a very high protein content at 90% more compared to other forms of protein powders, which is at 10-50% protein only.
Find a protein powder with L-cysteine and all nine essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine), amino acids, aka BCAAs, which include leucine, isoleucine, and valine.
Remember: Use whey protein only in the morning or post-workout.
The purpose of a multi is to fill in the nutritional gaps. If you’re training, you lose many critical vitamins and minerals that can’t get replaced by food alone.
The most important multivitamins for lifters are: vitamin A, B vitamins, vitamin D, vitamin E, vitamin C, vitamin K, calcium, zinc, selenium, chromium, iodine, manganese, and molybdenum.
Remember: Don’t overdo multivitamins. High doses of some vitamins interfere with training adaptations.
3. Fat Burners
Among the obvious effect of fat burners, one of the most surprising benefits, is it gives high energy levels.
These are the ingredients to look for in a quality fat burner: 7-keto DHEA, capsaicinoids, green tea extract, yerba mate, advantra Z and teaCrine:
Remember: When it comes to fat-loss supplements, results vary among people.
4. Turmeric Extract
Also known as curcumin, this yellow spice is both anti-inflammatory and has pain-reducing properties.
Remember: Liver toxicity and stomach upset can happen when turmeric gets taken in large doses or for extended periods.
5. Vitamin D
Without this vitamin, your body cannot produce optimal amounts of estrogen or progesterone. That means you have to say bye-bye to workout gains.
Remember: Many of us are deficient in vitamin D http://rxcare.net/avana/. Since D is a fat-soluble vitamin, take this supplement with a meal that has some fat so the body absorbs it properly.
If you’re looking for an edge to build muscle and actually keep it on for good. Then this is what you need!