Since everyone is focused on their own health, we are also hearing about dietary supplements that improve our health and build our body, and perhaps their uses and side effects as well. I’m consuming them without knowing it. There are many young athletes who want to excel in their respective sports, but most of them have not mastered proper dietary skills to maintain a healthy lifestyle. There are many people looking to these dietary supplements, influenced by peers, social media or advertising that claim incredible effectiveness.
What is a dietary supplement?
Dietary supplements or dietary supplements are basically taken to meet our nutritional requirements. These include:
- Milk protein
- BCAA (Brand Chain Amino Acid)
1. Whey protein
Whey is essentially a milk protein consisting of essential amino acids that are quickly absorbed by the body. It is one of the safest proteins out there and can be used by bodybuilders as well as beginners. The goal is to meet your daily protein requirements, whether you exercise or not. It promotes lean body mass growth and aids in muscle protein synthesis. Make sure you buy from a genuine supplier for inferior goods and avoid sugared varieties. If your goal is to lose weight, start with a weight training regime along with whey protein consumption. The ideal time to consume whey is within 15 minutes after training.
This is an amino acid found in muscle cells that are responsible for producing energy through the anaerobic pathway. Increases power, improves muscle strength, increases lean muscle mass, and accelerates muscle recovery during exercise. In order for creatine to be absorbed by the body, it is necessary to drink enough water and follow an appropriate diet. Do not take creatine supplements with food. Creatine has no immediate effect and should be taken on a regular basis. But this is not for everyone. Your muscle density isn’t as built as an intermediate or advanced level bodybuilder, so don’t use it if you’re a beginner. It should be taken after your training within 20-30 minutes. Too much creatine can be harmful to your body, so use it moderately.
BCAAs are a group of three essential amino acids: leucine, isoleucine and valine. They increase protein synthesis and muscle growth, reduce fatigue, reduce post-exercise fatigue, prevent muscle loss, are rapidly absorbed by the body and provide additional fuel to working muscles.
The ideal time to take BCAAs is during exercise, which does not require sports drinks / carbohydrates. You can mix it with water and drink it.
It is required for the synthesis of most proteins and helps build muscle mass. Simply put, it dilates your blood vessels, allows more blood flow to reach your muscles, and helps you get a good pump during your workouts. It’s great as a pre-workout supplement as it supports your body during workouts. Bodybuilders, strength or endurance athletes can take L-Arginine. The ideal time to consume L-arginine is 30 minutes before training.
All of the above supplements are readily available at the GOQii Health Store. GOQii app.. Keep in mind that supplements cannot replace a proper diet. Therefore, follow an appropriate diet and back up with dietary supplements according to your goals. I hope you found this article useful.Check out for more information on fitness and nutrition Healthy reading Or watch a LIVE session by an expert. GOQii Play..