Sports supplements are not just for those planning to bulk up. These kinds of supplements support the body from the wear and tear due to rigorous exercise and helping it heal with the required nutrients.
Have you ever pondered over the fact why gym enthusiasts take extra supplements despite eating regular food? We all know how painful it is to exercise for the body, which is subjected to rigorous schedules, extreme workouts and what not! All of this leads to tiredness, muscle tension and excessive pain. Working out can be a little harsh on the body. It is essential to feed the body with the required nutrients. Just having a complete diet may not be enough to give your body the required supplements. To the rescue of gym enthusiasts are sports supplements. Mostly eaten in as pills or powder, these supplements can be mixed in milk, water or even fruit juices in the form of tasty shakes and smoothies. Sports Supplements give the essential foundation to the body, creating the needed amino acids for building muscle tissue.
It is essential for gym enthusiasts and athletes to increase the intake of protein in their daily diet to aid the rigorous physical activities. Increased consumption of proteins helps in letting the body repair from the wear of tear of muscles. More protein means more time for the body to recover and grow faster. Wondering how it works? During the digestion procedure, the protein is broken down by dietary enzymes. The faster they break, the faster they are converted into amino acids, which is essential for muscle repair. Amino acids are also proven to be necessary for the health of athletes to stay fit, healthy and energized for the daily practice schedule.
What are Health Supplements?
Also known as dietary supplements, health supplements are primarily consumed for supplementing the diet with the required nutrients for a healthy living. Most of the ingredients in health supplements are derived from natural products to reduce the chances of lifestyle-related diseases or health problems. Most of the supplements are taken in capsule or powder form and even soft gels. Vitamins, minerals like calcium, iron, magnesium and herbal supplements like guarana are some of the examples of natural health supplements.
What are Sports Supplements
These supplements are primarily for those into athletics of heavy workouts and help in enhancing the performance of an individual. Sports supplements primary consists of protein powders and pre-workout supplements essential to provide the required supplements for a good workout. They fall under the category of dietary supplements and include no substances, which are harmful to the body.
Benefits of Sports Supplements
Following are the benefits of taking sports supplements. However, it is best to consume any supplement under the guidance of health experts or certified gym trainers for maximum benefits:
- Sports supplements promote muscle growth
- It helps in enhancing and increasing endurance
- Helps in reducing fatigue
- Works towards reducing soreness in muscles
- Increases the antioxidant defenses of an individual
Do They Have Any Side Effects?
Health supplements should be taken in limited portions and with proper guidance from a health expert. Taking supplements as a part of a well-balanced diet is the most important factor here. Apart from taking supplements, one should follow these simple steps for enhanced athletic performance:
- Days when you are not working out, ensure to take a walk around. Avoid a sedentary lifestyle as an excess of supplements may lead to weight gain.
- Eat properly if on a supplement diet for a healthy body and mind
- Sleep properly for the body to relax for the next day’s grind.
- Have a good night’s sleep by setting a regular sleep schedule.
What are the benefits of protein powder?
Protein powder is a popular nutritional supplement. Protein is an essential macronutrient that helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss and help people tone their muscles.
There are many different types of protein powder, including dairy-based and plant-based powders. In this article, we discuss some of the health benefits of protein powder and the different types available.
Health benefits of protein powder
Protein is one of the building blocks of bone, muscle, and skin. The body needs it to produce hormones, enzymes, and other chemicals.
The possible health benefits of protein powders include the following:
Share on PinterestThere are various types of protein powder available for use.
Eating protein-rich foods and taking supplements may help people feel fuller for longer. Feeling full tends to result in smaller portion sizes and less frequent snacking, which can help a person maintain a healthy weight or lose weight if necessary.
A 2017 review reported that supplementing with whey protein might reduce body weight and total fat mass in people who are overweight or obese.
It may also reduce blood pressure, total cholesterol, and other risk factors for cardiovascular diseases.
Protein is essential for muscle growth. Many athletes and gym enthusiasts consume protein shakes because they believe that these drinks will help them bulk up after strength training.
A 2018 analysis of 49 studies supports the use of protein supplementation for this purpose. The research suggests that protein supplements significantly improve muscle size and strength in healthy adults who perform resistance exercise training, such as lifting weights.
Protein supplementation was equally effective in men and women. However, the effectiveness may decrease with age, as older adults have higher protein requirements than younger people.
The researchers also noted that once protein exceeded 1.6 grams (g) per kilogram (kg) of body weight (or 0.73 g per pound (lb) of body weight), the participants did not experience any additional benefits.
Recovery after exercise
As well as contributing to muscle growth, protein can help repair damaged muscles and tissues. As a result, athletes may use protein powder to speed up recovery from muscle soreness after exercise.
Many studies report Trusted Source that taking protein supplements after exercise can aid recovery by reducing muscle damage and improving muscle performance and muscle protein synthesis.
The recommended daily intakeTrusted Source of protein for people aged 19 years and over is 46 g for women and 56 g for men.
People who find it challenging to meet these amounts, possibly including some vegans and vegetarians, may find that protein powder offers an easy solution to the problem.
Athletes, weight lifters, older adults, and people with a chronic illness may need to exceed the general protein intake recommendation.
Research shows that athletes with an intense training regimen may benefit from having about twice the daily recommended intake of protein, ranging from 1.4 to 2.0 g per kg of body weight. This is equivalent to 111–159 g per day for a person who weighs 175 lb.
Types of protein powder
There are several different types of protein powder. Whey is the most popular protein supplement and the one that researchers have tended to focus on, but it is not the only one. Common types of protein powder include:
- Whey: This water-soluble milk protein is popular among athletes. It is a complete protein, meaning that it contains all of the amino acids that the human body requires from food. The body absorbs whey protein quickly and easily.
- Casein: This type of protein is rich in glutamine, an amino acid that may speed up muscle recovery after exercise. Casein comes from dairy, making it unsuitable for vegans and people with milk allergies. The body digests this protein more slowly, so it may be best to take it at night.
- Soy: Soy protein is an excellent alternative to whey or casein for people who do not consume dairy. It also contains all the essential amino acids.
- Pea: Many plant-based protein powders contain pea protein, which is a high-quality alternative to soy- and dairy-based proteins. Pea protein is a good source of the amino acid arginine.
- Hemp: Hemp seeds are complete proteins that also contain essential fatty acids. This makes hemp an excellent choice for vegans or those with dairy or soy allergies.
Protein shakes vary in price and quality. The United States Food and Drug Administration (FDA) do not regulate protein powders.
According to a 2018 study, many of the best-selling protein powders contain heavy metals, such as lead, cadmium, and arsenic.
Therefore, people should always proceed with caution when buying protein powders and choose a product from a reputable supplier.