If you spend a lot of time at the gym, you probably want to make the most out of your workouts. Supplements are a great addition to your exercise routine that can help you gain muscle and strength, increase endurance and keep up your energy levels. Here are five supplements that can help you get the most out of your training.
One of the most important supplements to aid in muscle restoration and growth is protein. Although you can get protein from food, many people don’t get nearly enough in their diet. Therefore, taking a protein supplement can go a long way in improving your workouts. The most popular sources of protein are whey and casein, both of which contain all nine essential amino acids. Because whey digests quickly, it’s ideal to consume right after you exercise to support muscle repair and growth. On the other hand, it’s best to take casein before bed, as it slowly releases amino acids while you sleep. An easy way to get your protein in is to mix protein powder into water or a smoothie.
CBD has been shown to have many benefits, one of them being a reduction in pain and inflammation. After an intense workout, your body will have sustained muscle damage and therefore needs to repair itself. CBD can aid in this process by reducing delayed onset muscle soreness, therefore allowing you to recover more quickly. Additionally, various preliminary studies have shown that CBD can improve sleep quality. Because getting a good night’s rest is essential for muscle recovery and maintaining high energy levels, it’s easy to see how CBD can help you enhance your performance in the gym. CBD comes in many forms, including gummies, oil, capsules and tinctures, and kicks in after about one hour.
Creatine is an amino acid that your body naturally produces in the muscles. However, studies have shown that taking a creatine supplement can increase creatine levels in the muscles by 40%, which can improve performance and promote muscle growth. Creatine also increases the production of ATP, which is an organic compound that’s responsible for sending energy to all the cells in your body. This means that consuming creatine can provide you with an energy boost that’ll power you through your workout and also help with muscle repair afterwards. Although creatine can be found in eggs, fish and meat, you can reap more of its benefits by taking a supplement.
4. Fish Oil
Although fish oil may not come to mind when thinking about improving your performance in the gym, this supplement has actually been shown to have numerous benefits, such as reducing inflammation, easing muscle soreness and improving circulation. Fish oil consists of omega-3 fatty acids, which are a natural anti-inflammatory compound that can improve your overall workout quality.
Furthermore, taking fish oil can have long-term advantages for your performance. A recent study showed that older adults who consumed fish oil daily for four months had significant increases in muscle growth after exercising, as compared to younger adults who didn’t take the supplement. In addition to its benefits for athletic performance, fish oil has been shown to benefit the brain, heart, eyes and immune system.
5. Branched-Chain Amino Acids
BCAAs contain three essential amino acids, leucine, isoleucine and valine, that are vital for muscle repair. These amino acids help your muscles recover more quickly after an intense workout, which translates to spending fewer days away from the gym and waiting for your sore muscles to heal. In addition to its benefits for muscle recovery, BCAAs have also been shown to reduce the production of cortisol, a hormone that actually prevents your body from building muscle.
If you’re looking for ways to amp up your workouts, supplements are the way to go. Consider picking up these five options on your next trip to the health food store if you want to reap their many benefits.