Whatever your pleasure, whether it be bodybuilding, weightlifting, athletics of some kind or simply keeping fit, there’s a vast and often confusing array of sports supplements out there that will complement your training routine. But which ones do you really need? From fat burners to whey protein, nitric oxide, like the famous Jack3d, amino acids and everything in between, here’s the lowdown…
Protein Powders
Found in beef, chicken, fish, dairy, and soy and vegetable products, protein is essential for building muscle, and the three principal types used in supplements are whey, casein and soy. In essence, protein powders are the perfect substitute for a meal, satisfying the athlete’s requirement to consume more protein throughout the day.
Whey protein, found in milk, is the ultimate of the proteins, though, with the highest value in providing branched-chain amino acids, and the fastest-absorbing of the three. It’s these qualities that result in building and retaining muscle mass, so perfect for weightlifters and bodybuilders alike, and great, in moderation, for those who want to bulk up a little.
What’s more, whey is an antioxidant and thus helps to boost the body’s immune system to help fend off illness.
It’s important, though, that you talk to an expert, perhaps an expert at your local sports supplement shop and your family doctor. You’ll need a powder that will provide the correct amounts of protein, carbohydrates and fats for your training goals:
• Low carb, low-calorie, low fat: perfect for weight loss while maintaining muscle mass
• High protein, high calorie, low fat: perfect for muscle gain
• Medium carbs, medium calories: perfect for a quick and easy meal replacement
Nitric Oxide
Synthesized by the body itself, nitric oxide is a gas necessary for intercellular communication, and for the implementation of all physiological processes within the body. Nitric oxide works by aiding blood flow to even the furthest reaches of the body, so in this way then, it’s a really important supplement for those who want to improve muscle growth when taken in conjunction with a regular and strenuous training regime.
Amino Acid Supplements
The essential building blocks of protein (the stuff your muscles are made of), amino acid supplements provide the combination of essential amino acids the body requires to grow and repair itself – and ones that the body simply doesn’t produce itself, and must therefore get from food sources – or supplements. Found in protein-rich sources such as meat, fish, dairy, soy, vegetable, pulse and grain products, athletes also commonly complement their intake with supplements.
Be careful and seek advice: you can overload your liver with amino acid supplements, and common side effects can include diarrhea, weakness, nausea and many more. You can learn how much you need by what’s known as “tolerance mapping”, whereby you consume a small dose for one week, noting the benefits and side effects, and continue raising the dose until the optimum level (most benefits and least side effects) are reached.
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