Why Do You Need Supplements in Training?

How to properly use dietary supplements?

The use of sports nutrition and supplements may become necessary when the resulting effort becomes too much. In such a situation, even the most balanced diet may not be sufficient to cover the body's total nutrient requirements. Supplementation is also recommended when the expected results are not observed despite intensive training and proper nutrition. 

Before deciding to buy preparations for athletes, you should first determine whether you want to increase muscle strength and mass, reduce body fat, or maybe increase endurance and improve overall condition. It is the training goal that will determine the selection of the right supplements.

Increasing strength and muscle mass

If the goal of training is to increase strength and muscle mass, the most important thing is to provide the body with all the necessary nutrients to support the development of tissues. For this purpose, it is worth using protein supplements and supplements rich in amino acids.

Protein supplements

Protein is the most important element in building muscle mass, so every training person whose goal is rapid muscle development should ensure an adequate supply of this ingredient in the daily diet. Intensive strength training significantly increases the demand for protein, which is extremely difficult to provide the right amount in daily meals.

For this reason, strength training people should start protein supplementation with protein supplements. Nutrients of this type are available in the form of concentrated powdered drinks, protein bars, as well as tablets and capsules. You can also find protein supplements for vegans on the market, made with the use of plant proteins.

Amino acids

Another substance that is extremely important in building muscle mass is amino acids, the supplementation of which allows you to stop the process of catabolism - the consumption of your muscles by the body when it suffers as a result of insufficient energy supply. Of the 20 living protein amino acids in the production of dietary supplements for athletes, the following are mainly used:

• BCAA - branched amino acids protecting against catabolism and contributing to the growth of muscle mass,

• EAA - exogenous amino acids, which the human body is unable to produce on its own, and which support maintaining its full efficiency.  

Creatine

Creatine is a compound created from the combination of amino acids (arginine, glycine and methionine), the supplementation of which is recommended for people who train physically. It has many different properties, the most important of which are:

• supporting protein synthesis

• stimulating the growth of muscle mass and strength

• anabolic and anti-catabolic properties

• supporting the reconstruction of tissues damaged as a result of increased physical exertion

These properties of creatine make it a chemical compound that is extremely helpful in improving the results and accelerating the growth of muscle mass.

Fat reduction

To reduce body fat, fat burners are commonly used, which are supplements that increase the pace and intensity of fat burning. Their influence on the human body consists in stimulating the production of heat and stimulating the nervous system, which in turn improves efficiency, reduces fatigue and significantly increases psychomotor activity.

The most popular supplements used to reduce body fat include preparations containing L-carnitine and CLA.

L-carnitine

L-carnitine, synthesized from amino acids, is responsible for the breakdown of triglycerides, thus supporting the process of reducing body fat. Fat burners containing this substance stimulate metabolism, accelerate weight loss and facilitate slimming.

CLA

The CLA unsaturated fatty acid speeds up the metabolism and reduces the activity of digestive enzymes, which contributes to the reduction of body fat.

Increasing stamina and overall fitness improvement

Supplementation with the use of supplements similar to those used to increase strength and muscle mass may be useful in increasing endurance and general improvement of the condition. Supplements containing amino acids, in addition to influencing muscle growth, improve the overall efficiency of the body, which is due to their bio-stimulating properties.

A significant increase in endurance can also be achieved through the use of creatine supplements, which allow the body to provide more energy, thus increasing fatigue resistance. To improve the condition, it is also worth considering supplementation with the use of carbohydrate supplements that reduce muscle catabolism and improve the ability to exercise.

The use of dietary supplements is completely safe, provided that their intake is as indicated. Blood tests are recommended when a person is unsure whether or not to start taking sports supplements. They will allow you to check the level of nutrition of the body and make decisions about proper supplementation.