Definition & Purpose
A supplement is something added to fill a gap , a deficiency, or extend the actual thing.
They are used to boost overall health , athletic performance or muscle building. Keep in mind that they also should be taken with the prescripted dosage. They aren’t drugs but in high dosages can ruin the kidney. Supplements are healthy and they souldn’t be compared with steroids.
Vitamins and minerals
Vitamins are organic substances of different chemical nature , required in small quantities (hence are called micronutrients ) .
They have important biological functions in regulating cell metabolism conduct so indispensable in boosting and maintaining vital functions . These compounds should be introduced from the outside because they are not synthesized by the body so their assimilation occurs with food.
This is why it is important to know the vitamin content of the food and their stability in the preparation and conservation processes .
|Vitamin A (Retinol)||Cod liver oil|
|Vitamin B1 (Thiamine)||Rice bran|
|Vitamin C (Ascorbic acid)||Citrus, most fresh foods|
|Vitamin D (Calciferol)||Cod liver oil|
|Vitamin B2 (Riboflavin)||Meat, dairy products, eggs|
|(Vitamin E) (Tocopherol)||Wheat germ oil,
unrefined vegetable oils
|Vitamin B12 (Cobalamins)||Liver, eggs, animal products|
|Vitamin K1 (Phylloquinone)||Leaf vegetables|
|Vitamin B5 (Pantothenic acid)||Meat, whole grains,
in many foods
|Vitamin B7 (Biotin)||Meat, dairy products, eggs|
|Vitamin B6 (Pyridoxine)||Meat, dairy products|
|Vitamin B3 (Niacin)||Meat, grains|
|Vitamin B9 (Folic acid)||Leaf vegetables|
Minerals are elements that are found in soil. They are absorbed by plants or eaten by animals. Some minerals are needed in high quantities such as calcium, to grow and stay healthy. On the other hand ,chromium, copper, iodine, iron, selenium, and zinc are needed in small amounts each day.
Vitamins and minerals can be found in foods , but athletes and bodybuilders take them as a form of suppliments like pills and syroups. If you don’t have a good diet , you can rely on them.
CREATINE – the supplement with the most researches done on it
Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle. This is achieved by increasing the formation of adenosine triphosphate (ATP). This ATP is your energy. With more energy you can train longer and harder resulting more muscle gains or other athletic achievements.
In muscle and other cells, is a place with important groups of active phosphate called increased creatine phosphate (CP ) . Creatine phosphate is forming muscle in a state of rest associating a molecule of creatine and a molecule of inorganic phosphate . When the body requests that large amounts of energy , creatine phosphate group leaves own ADP under the next reactions :PC + ADP = C + ATP
PC = Creatine phosphate which is found in skeletal muscle
C = CREATINE
Research shows that creatine is most effective in high-intensity training and explosive activities. This includes weight training and sports that require short bursts of effort, such as sprinting, football, and baseball.
There is less support to indicate that creatine improves endurance performance and aerobic-type exercise.
You will gain some weight fast. That is just water weight because this supplement absorbs water into the muscles , making them more dense.
And..for the love of god..CREATINE DOES NOT AFFECT KIDNEYS. A normal dosage of 5g of creatine daily will not harm your organism. You DO NOT neet to cycle it and the best creatine is “CREATINE MONOHYDRATE”. Don’t spend your money on expensive ones. The cheaper ones and the expensive ones are nearly THE SAME.
BCAA – Branched-chain amino acid
A branched-chain amino acid (BCAA) is an amino acid having aliphatic side-chains with a branch (a central carbon atom bound to three or more carbon atoms). Among the proteinogenic amino acids, there are three BCAAs: leucine, isoleucine and valine.
The majority of bodybuilders make claims about the effectiveness of using BCAAs recover after a hard workout. They are also helping in exercise-induced muscle breakdown and inflammation.
Keep in mind that you should buy them ONLY if you workout hard and waste yourself. If you are just working out with low intensity and your soreness isn’t that acute , I suggest you to keep your money in the pocket and just eat well.
After 3 years of training I started taking them because I workout twice a day. At 2 PM doing some serious hyperthrophy , and later at night doing some cardio or short circuits. If you aren’t that serious about your athletic performance , DON’T WASTE YOUR MONEY ON THEM.
I recommend companies like Optimum Nutrition , BSN, Animal Pack etc..
Proteins are nitrogen compounds of high molecular weight and are fundamental constituents of the human body . Proteins provide the body with essential amino acids in the exercise following functions :
-Amino acids are the cornerstone for the construction of human proteins , which are subject to a continuous process of decomposition and synthesis .
-Amino acids are precursors of hormones, neurotransmitters and other molecules of nitrogen ,a high biological importance .
-Can be oxidized through the Krebs cycle which converts protein in a version of glucose ( gluconeogenesis ) and fatty acids ( liponeogenesis ) . The main normal condition is that only a small portion of protein used for energy purposes .
This are the basics of the protein as a micronutrient.
On the other hand , athletes are supplementing with a form of protein extracted from whey, or plants (for vegans). Like BCAA’s they aren’t necessary if you are eating right.
Supplementing with Whey protein , Casein (slow digesting protein who is perfect when it’s taken before you sleep because when you sleep , you don’t eat anything. And this form of protein will help your body recover faster , releasing slowly through your body the whole night) , and plant based protein products , shouldn’t replace a meal and it’s recommended only to feel the need of daily protein percentage. If you don’t workout , you can live well with 0,5 g of protein per pound , and if you workout you can use 1,5 or 2 per pound to build serious muscle.
The most used and the best whey protein is Whey Gold Isolate from Oprimum Nutrition , but if you are on a budget you can buy a cheaper one from MyProtein , who is also good .
When should I take my whey protein?
The researchers show that they best time window is before exercise. 30 to 45 minutes are needed in order to allow for the digestion the amino acids. It’s also suggested that if you consume it before and after workout , it will maximize the results by keeping the muscles fed.
In my hones opinion , this is the most retarded supplement out there. You don’t need a ton of caffeine to workout , and you don’t need other crap ingredients to fuck up your energy levels and make your heart explode. If you are eating well , and sleeping at least 8 hours a night , you won’t EVER need even caffeine or coffee to keep you active. If you abuse drinking coffe, or taking preworkouts , your body will crave more and more. Because the human body is a machine who adapts all the time. You will end up drinking 3 cups of coffe in the morning just to leave for work.
With all those words , let me explain more detailed what is a preworkout.
Preworkout supplements often contain some ingredients ranging from caffeine to guarana and also creatine Also some supplements may contain dangerous additives, such as amphetaminelike stimulants.
Taking a pre-workout supplement can improve the oxygen capacity, and body mass too.
When to take them and what is the proper dosage?
It’s best to take a pre-workout supplement 30 minutes before exercise on an empty stomach. If your supplement contains caffeine, it can be taken with a small snack to minimize caffeine sensitivity, which can often result in nausea.
Pre-workout supplements should only be taken on training days.A pre-workout supplement can be taken up to 8 weeks, followed by a break of 2 to 3 weeks.
That’s all I had to say about supplements. If you have another questions or you don’t understand something , feel free to leave a comment. I will gladly help.