To live long and a healthy lifestyle requires a combination of an active lifestyle and proper diet. We are all aware of the numerous benefits of living an active lifestyle, working out and eating healthy. Let’s talk about the 7 best supplements for a healthy attractive and fit body.
Having great nutritional knowledge is not enough to get the desired result, correct application of this knowledge is what generates the result. Some group of people is getting this desired fitness result by hard work, willingness, and disclipine.
Keeping motivated is also essential! Try following Instagram accounts like @emmyohmy for daily inspiration.
However, some group of individuals wants to eat right, but can’t afford to, for various reasons such as job, family, work ethics. This where the need for food supplements arises.
Food supplements as the name implies are supplements needed to supplement your diet, especially for individuals that do not eat the recommended daily intakes necessary for their body growth, healthy lifestyle and fitness goals.
7 Common Symptoms of Fatigue in Men and Food Supplements Needed to Avoid Them
1.Tiredness and feeling out of sync: This is a familiar feeling in men, especially in those that work for extended hours during the week. They can get fatigued or mentally tired.
Consider taking a multivitamin with Vitamin B complex and Vitamin D
In theory, a guy’s diet should be good enough to get all your requisite macros and micronutrients. But in the case you don’t, a multivitamin can be a great safety net. They’re relatively inexpensive for what you get, and make sure you find a multi with a Vitamin B complex since they “help regulate the nervous system and make sure that your body efficiently metabolizes carbs, protein, and fat.
But even if you opt not to take a multi, prioritize Vitamin D supplements. “Almost every cell in the body has a receptor for Vitamin D, so it plays a massive role in the nervous system, bone health, and immune function. Active guys tend to notice a positive difference in how they feel overall. Vitamin D seems to stabilize how your body functions.
When to take: In the morning. Vitamin D may inhibit melatonin production, which could disrupt your sleep cycle.
Recommended dosage: Any good multivitamin has a recommended daily amount. Supplements around 2,000 I.U.s are standard.
What you should know: Medical practitioners recommend taking multivitamins that come in packs, rather than those that try to pack everything into a single pill. Each of those ingredients will be more stable in its medium
2. Tiredness during the day or intra-workout: Fatigue and mental tiredness are a common symptom in hardworking people. It also occurs intra workout, especially if you didn’t get a good night sleep and proper diet before your training session. If you feel tired, sleepy, during your training session Consider taking: Caffeine
Hardcore gym rats love talking about how sicknasty their pre-workout supplement is—even though in most cases the most effective ingredient in any pre-workout supplement is old natural caffeine. “The scientific literature shows that caffeine can help reduce the perceived exertion of a given workout—meaning that it feels more natural compared to the same workout without a caffeine boost. Pro athletes and Olympians swear by it, too—it’s mainly a legal performance-enhancing drug.
When to consume: About an hour before exercising. It can lower the rate of perceived exertion when consumed an hour before exercise.
Dosage: In one sitting, 300mg—about three cups of coffee—is probably the absolute limit for most people. Anything more than that might make you more jittery, but it won’t help your workout.
Facts about caffeine: A lot of people don’t have the gene to metabolize caffeine well, which means a single cup of coffee can affect their sleep at night. “If it’s affecting your sleep in any way, it might harm your recovery, Also: Because caffeine is a diuretic, you should be sure to offset your intake by upping hydration.
3. Mid-workout fatigue and tiredness: There are different types of fatigue that occurs during a workout. Some individuals get fatigued at the beginning of their workout, some get a mid-fatigue workout, while some get tired towards the end of their exercise due to lack of endurance and stamina. Mid-workout fatigue is more common in men. If you feel fatigued and tired mid-workout, Consider taking Carb supplements.
“Carb” has become a proverbial four-letter word around some gyms these days, but that doesn’t mean you can’t gain an advantage from carb supplements during your workout. These supplements typically take the form of purified glucose polymers, which deliver glucose to your muscles while they’re under stress, and which are especially useful during long workouts.
“There is a ton of information to support liquid carbohydrate consumption during exercise, particularly in cycling athletes, Even if they swish it around in their mouth and spit it out, they feel like they’ve lowered their rate of exertion.”
Carbs come in a vast variety of labels, so do your homework about the supplement you pick up. If you want to get fancy, a new supplement called branched, cyclic dextrin is favorite—it’s not cheap, but it clears the GI tract very quickly and gets to the muscles faster.
When to take: During your workout. The scientific evidence mostly supports supplemental carbs during long (at least 45-min.) endurance workouts.
Dosage: There’s no set amount. Medical practitioners recommend mixing carbohydrates with water to create a 6–8% solution—roughly the concentration of Gatorade or Powerade.
Truths you should know: There’s no perfect carb for everybody, Gels work for some athletes and leave others with upset stomachs. Be cautious if you experiment with carb supplements mid-workout—even sports drinks.
4. Prolonged muscle soreness and muscle fatigue: Our bodies respond differently to exercises and training stimuli. The way and when your body starts feeling sore depends on the intensity of your workout, diet, sleep, and recovery plans. Some people experience delayed muscle onset soreness(DMOS). An average person feels sores for 48 hours maximum from the last exercise. However, some people’s soreness is more prolonged than usual, and their muscles often get tired quickly from lifting. if you feel this way Consider Taking Creatine
Creatine is an organic acid that helps muscle cells create ATP, which translates to higher amounts of available energy when you’re working out. There’s a mountain of literature to support creatine as a workout supplement; it also helps to increase maximum strength, 1 rep max, and endurance.
And despite what you may have heard about creatine’s reputation, it’s entirely safe when taken in the right amounts and as long as you don’t have a pre-existing condition. “Scientists have debunked the myth that creatine makes you bloated, It won’t turn you into the Michelin Man. Always check with a doctor before you start taking creatine, especially if you’ve had kidney problems in the past or your family.
When to take creatine: Before or after a workout is excellent, A lot of guys opt to take creatine with a protein shake after a workout, The timing doesn’t seem to matter. If you take creatine before a workout, it gives you extra energy during exercise, and if you take it after workout, it speeds up recovery and helps in muscle synthesis.The timing depends on your fitness goals.
Dosage: The limit for most guys is 5g a day. Usually, people aren’t going to be able to absorb more than 5g a day.
Natural sources of creatine: creatine can be derived naturally from meat, tuna salmon, sushi, and sashimi.
Truths you should know about creatine: Guys who tend to eat a lot of red meat don’t respond as well to supplemental creatine, most likely because red meat already contains high amounts of creatine.
5. Post workout burns out and fatigue: it is normal to feel burnt out after a grueling training session or ethic workday, however, some people experience this too often, and it becomes detrimental to their health. If you feel worn out or burn out often after work or training session consider taking Omega-3 Fatty Acids.
A large body of scientific evidence says that the “good fats” in salmon, nuts, and chia seeds are essential to the healthy functioning of your body—especially for active guys. Omega-3s can reduce oxidative stress and inflammation, which then leads to less muscle soreness post-workout. It’s especially useful for endurance athletes, who incur more oxidative pressure because of their long-distance training. If you’re an endurance athlete, you should probably be taking an omega-3 supplement—it’s a little hard to get what you need through nuts, seeds, and fatty fish.
When to take omega-3 fatty acids: Medical practitioners and fitness experts suggest taking omega-3 supplements after a workout.
Dosage: The average dose for the average male is 1,000mg a day, although hardcore endurance athletes should probably take closer to 2,000mg a day.
Natural sources of omega-3 fatty acids: Omega-3 fatty acids can be gotten from cod-liver oil, flax-seed oil, canola oil, mustard oil and soy-beans oil.
Facts you should know about omega-3 fatty acids: “Do your homework on the company that makes a supplement, because some are better than others, Sure, you can get a bottle of cod liver oil for cheap, but it’s not necessarily the best stuff.
6. If you are taking protein supplements: The more muscle mass you have, the more protein you need to maintain them, protein supplements are popularly used to supplement our daily protein intake from An average person does not consume the recommended daily protein necessary for their body weight. Protein supplements are good if taken correctly and in the right dosage. However, if you are on any protein supplement, consider taking probiotics.
Yes, a capsule full of bacteria might be precisely the boost your workout needs. “Most guys don’t know that probiotics can reduce not only inflammation but also improve protein absorption. Improving your gut fauna—that’s a fancy term for “a good amount of bacteria in your stomach”—has a lot of medicinal benefits such as aiding digestion, improving your mood and enhancing immunity.
When to take probiotics: Right after a workout, with your protein shake, since probiotics can help your body make the most of your supplemental protein intake,
Dosage: The standard measure of a probiotic’s effectiveness is 1billion CFU/g, which is representative of how many good bacteria are packed into a given supplement.
Natural sources of probiotics: probiotics can be gotten naturally from kefir, yogurt, miso, pickles, and kimchi
Facts you should know about probiotics: Ask a physician about a recommendation for a particular probiotic, and probiotics can also be gotten naturally form yogurts and kefir, but low-fat yogurts and kefir are advisable.
7. Insomnia, altered sleeping pattern or waking up from sleep: Insomnia is a medical terminology for inability to sleep. People suffer from different sleep disorders such as insomnia, modified sleeping pattern, or waking up from sleep too often. If you are not sleeping well, consider taking magnesium.
Like Vitamin D, magnesium is responsible for a vast range of cellular functions in multiple parts of your body, including your bones, muscles, and brain, It’s also a critical factor in helping your body get good sleep—and “significant sleep translates to a significant recovery. Every active guy needs magnesium in large amounts because your body needs it for ATP production. If you’re active, you need it.
When to take magnesium: The absolute best time to take magnesium is 30–60 minutes before bed.
Dosage for magnesium: On average, 400mg is a good middle-of-the-road recommendation for the average adult male, but consult with a doctor before taking this supplement.
7 Best Supplements for a Healthy Attractive and Fit Body
Supplementing your diet is not a bad idea, especially if you have excellent fitness goals, or a busy schedule, or poor feeding lifestyle. However, supplements are not food substitutes or replacement for foods. As the name implies, they should be taken to supplements our daily food intake, not replace them.
However, there are different types of supplements, it is advisable to take the kind of supplements that fits your fitness goals, lifestyles, and body mechanics, if you want to build lean muscle mass, you need a supplement that is high in protein content. If you want to add general mass, you need a supplement high in both carbohydrates and protein. If you have any unusual reaction after taking a supplement .contact your doctor.
References
Almeida, C., Alvares, T., Costa, M. and Conte-Junior, C. (2015). Protein and Amino Acid Profiles of Different Whey Protein Supplements. Journal of Dietary Supplements, 13(3), pp.313-323.
Boukhettala, N., Ibrahim, A., Claeyssens, S., Faure, M., Le Pessot, F., Vuichoud, J., Lavoinne, A., Breuillé, D., Déchelotte, P. and Coéffier, M. (2008). O051 A DIET TAILORED TO ALLEVIATE MUCOSITIS AND CONTAINING WHEY PROTEIN, FREE GLUTAMINE AND TGF-BETA MODULATES PROTEIN METABOLISM DURING CHEMOTHERAPY-INDUCED MUCOSITIS IN RATS. Clinical Nutrition Supplements, 3, p.24.
Franceschelli, A. and Cappello, G. (2012). PP090-MON RETROSPECTIVE STUDY ON THE EFFECTS OF A WHEY PROTEIN CONCENTRATE ON BODY CELL MASS IN 262 TUBE FED PATIENTS. Clinical Nutrition Supplements, 7(1), pp.173-174.
Lollo, P., Boretti, I., Batista, T., Carneiro, E., Povel, N. and Amaya, J. (2010). PP205 EFFECTS OF LEUCINE-SUPPLEMENTED WHEY PROTEIN ON GROWTH RATE OF YOUNG RATS. Clinical Nutrition Supplements, 5(2), p.103.
Pilvi, T., Korpela, R., Vapaatalo, H., and Mervaala, E. (2006). We-P14:383 High calcium diet with whey protein inhibits weight gain in a model of diet-induced obesity. Atherosclerosis Supplements, 7(3), p.431.
Rodondi, A., Ammann, P., Ghilardi-Beuret, S., and Rizzoli, R. (2009). Zinc increases the effects of essential amino acids-whey protein supplements in frail elderly. The Journal of Nutrition, Health, and Aging.
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