Whether you are an athlete or someone who just wants to remain in SHAPE, it is quite natural that you would get attracted to all the best supplements available in the market. You cannot just use any supplement available in the market based on their popularity. It is important that you should consult the doctor and take that supplement which is in accordance with your specific needs of the body.
The deficiency of nutrients happens because people are not eating enough as they should keep in view the needs of their body. If besides having enough diet, you still feel lazy and tired all the times then these are the seven supplements that you can start taking:
- A multivitamin with Vitamin B complex and Vitamin D
Vitamin B complex is helpful in regulating the nervous system .while you take vitamin B complex it is important that your body metabolizes carbohydrates, protein, and fats.
Our bodies have the tendency to absorb or receive vitamin D from every source. Sufficient amount of vitamin D in the body helps to regulate the nervous system, bone health, and immune system.
It is recommended to take multivitamins once daily and preferably in the morning.
Caffeine is helpful in reducing the perceived exertion of workout or exercise. It is recommended to take caffeine. Caffeine is considered a legal performance enhancing drug.
It is recommended to take caffeine an hour before exercising. Plus the doctors recommend that one should not take more than three cups of coffee in one day. A lot of people do not take coffee because it disturbs their sleeping pattern, so it is important that one should uplift his water intake if he is drinking too much coffee.
- Carb supplements
The carb supplements come in the form of purified glucose polymers. They deliver glucose to your muscles while you work out. The cycling athletes using the liquid carbohydrate during the workout sessions.
There is a lot of variety available in the market so it’s important that you should do your homework before starting any.
The recommended dosage and duration of carb supplement is to mix carbohydrates with water to create a 6-8% solution.
It is an organic acid which helps in creating ATP. ATP translates into higher amounts of energy when a person starts to work out and to make you reach your fullest strength. Creatine is a safe supplement when taken in rights amounts, but it is important to check with your doctor if kidney disease runs in your family.
The timings to take creatine does not really matter, but you can take it whenever you want. The right amount of creatine is 5 grams daily.
- Omega-3 Fatty Acids
Omega 3 fatty acids are the good fats found in nuts and chia seeds. Omega 3 can reduce stress and inflammation which helps in reducing muscle soreness after a workout. It is recommended to take omega 3 after the workout. The average dosage for males is 1000 mg per day. For athletes, it goes up to 2000 mg per day. Most people think of cod liver oil as a replacement for Omega 3, but it is not the exact replacement.
Very few people know that probiotics not only reduce inflammation but also improve protein absorption. Probiotics have other dietary benefits as well plus it helps to improve your mood.
It is recommended to take probiotics after a workout with a protein shake. The recommended dosage for probiotics is 1 billion CFU/g. It is always better to consult the doctor for the probiotic you should take keeping in view your specific body requirements.
Magnesium helps in regulating a number of functions inside the body, including functions performed by bones, muscles, and brain. Magnesium is important to get if you do not have good sleeping patterns or feel difficulty in sleeping. When the body sleeps well it is well rested and thus performs better.
The recommended dosage and time to take magnesium supplement is 400 mg, 30-60 minutes before hitting the bed.