Curious about the supplements shaping your fitness journey? Uncover the truth in our breakdown of the best and worst options. Are testosterone boosters doing more harm than good? Is your antioxidant routine hindering muscle growth? Dive into the science of protein and find out if vitamin D3 is your key to success. Elevate your fitness game with informed choices!
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When you get into the gym you understandably wonder about how much time it’s going to take to reach the shape that you want that’s normal some people will recommend you to take supplements but that is exactly when you should make informed decisions if you pick the wrong one well it can have
Disastrous consequences on your health one prime example is testosterone boosters the supplement Market is absolutely flooded with products claiming to enhance testosterone but really most of them are absolutely not going to do what they claim and you’re only going to lose money I’m sure you’ve heard of boosters like fena Greek
Tribulus terrestris deer antler velvet and Maca they’re not reliable according to studies from NIH even those that show initial promise often fall short in the long run like diasporic acid which loses its te- boosting effects after about a week of continuous use so be careful when you’re being sold flashy
Supplements promising substantial muscle gains through increased testosterone reliable testosterone boosters are few and far between and while there may be some marginal benefits the negative side effects really aren’t worth it the same thing applies to antioxidents many individuals turn to these after workouts with the expectation of accelerating
Muscle growth and Recovery aiming to reduce cortisol levels and inflammation that’s not always a good idea studies from the NIH found that consuming anti-inflammatory compounds post-workout can hinder strength gains and muscle growth exercise induced inflammation is a catalyst for muscle development and the inflammation triggered by lifting
Weights signals the body to repair and fortify the muscle fibers another NIH study found that when antioxidants are taken post-workout dampening this inflammation weakens the signal for muscle Rejuvenation so the muscles that we’re supposed to grow yeah the process becomes all a lot slower if you really want to incorporate these supplements
Though just make sure that you do it away from your workouts and your meals all right now that we’ve talked about which ones you should avoid let’s talk about the ones that could genuinely help you protein as you probably already know plays a vital role in muscle building
And repair and is absolutely crucial for Effective strength training studies from the NIH have found that without enough protein your body is is going to struggle to recover from workouts and in general and that hurts your strength development usually it’s a daily protein intake of 1.6 to 2.5 g per kilogram of
Body weight that is recommended but this isn’t a uniform recommendation beginners should ideally start at the lower end for instance a 70 kg female in early strength training might aim for 112 g of protein daily Whole Foods like beef lamb chicken fish and eggs can very easily
Meet these goals try to avoid excess protein since it can be stored as fat and it’ll lead to some not so ideal weight gain and of course it goes without saying but be cautious with mass gainer proteins make sure you consult the right people before buying any protein supplements not everyone is your
Friend but you know who is your friend probiotics these are really really really important since they maintain a crucial balance in your stomach’s Flora Kingdom the microorganisms these microorganisms of course are very pivotal to your overall health and don’t you dare forget that research from the NIH has found that fermented foods such
As yogurt and kimchi often deliver these friendly bacteria to your stomach in turn supporting heart mental Digestive and immune well-being you will have to to of course consult your healthcare provider for the right personalized advice because this does vary from person to person how you take them matters also some prefer an empty
Stomach others with a meal but really here you should just follow your provider’s guidance your gut health is intricately tied to overall immunity so leveraging probiotics the right way can be a huge deal maker as for this next one this is one that you might be a
Little bit surprised about but it is still one that you should know about vitamin D3 is a supplement variant that far outshines D2 in increasing body vitamin D concentrations at least according to research from the NIH the vitamin itself is crucial for bone health as well as boosting both immunity
And Metabolism now this is important because obtaining enough vitamin D from food is challenging in and of itself due to limited natural sources sunlight exposure often triggers vitamin D production in the skin but certain groups like those with minimal sun exposure older individuals obese individuals and specific racial or
Ethnic groups are at risk for low serum vitamin D levels so this supplement can be really useful for those people but of course and as always you should consult a professional for the appropriate dosage if you want to have a professionally structured step-by-step workout and nutrition program you can
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