For anyone new to the fitness world, it is always important to figure out the right nutrition plan that helps you to reach your daily nutrient requirement goal. Supplements won’t replace your diet or hard work in the gym, but they can help you achieve your fitness goals by providing the required nutrients to your body which our everyday diet cant fulfill.
Below is the list of supplements that you should consider for reaching your Fitness Goal.
Whey protein is one of the two major groups of proteins found in milk and is a by-product of cheese-making. whey by-product is in liquid form and is known as raw whey. Raw whey is composed of naturally occurring macro nutrients – protein, fat, minerals, lactose, and water as well as micro nutrients
There are 3 types of whey proteins :
The amount of protein in whey protein concentrate can vary between 25-89%. The whey protein powder supplements that you find in health and nutrition stores often list whey protein concentrate on the label. This type of whey protein is usually 80% protein. The rest of the product consists of lactose (4-8%), fat, minerals, and moisture.
2.Whey Protein Isolate (WPI)
WPI is the purest form of whey protein available and contains between 90-95% protein. It is a good protein source for individuals with lactose intolerance as it contains little or no lactose. WPIs are also very low in fat. The cost of a WPI will be slightly higher than WPC due to the purity and higher protein content of the product.
The long protein chains in the whey protein have been broken down into shorter chains called peptides. This makes this type of whey protein more easily absorbed by the body and may reduce the potential for allergic reactions. Hydrolyzed whey protein is often used in infant formulas and sports and medical nutrition products. Hydrolysis does not reduce the nutritional quality of the whey protein.
Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during excercise. This muscular boost may help athletes achieve bursts of speed and energy, especially during short bouts of high-intensity activities such as weight lifting or sprinting. However, scientific research on creatine has been mixed.
Mass gainer comprises of muscle building enhancers like BCAAs, glutamine, creatine, and vitamins. A single serving of mass gainer can provide above 350 calories. And the amount of protein in each serving can vary from 15 to 65 grams in each serving. Mass gainers are especially suitable for people who have an extraordinary fast metabolism, who find it difficult to derive calories even from high calories junk food. Let’s have a look at actually what do mass gainers do to our body.
- Mass gainers helps to build lean muscle mass.
- They help us to meet the extra calorie requirement.
- Mass gainers contains specially formulated carbohydrates and proteins.
- They are a rich source of vitamins and minerals which are important from nutritional point of view to keep our body healthy and fit.
- A good quality mass gainer also contains fibres, which helps to prevent bloating and improves digestion. It should be noted that fibres are essential in our body for balancing the cholesterol levels and digestion. And of course, a healthy stomach leads to healthy workout.
The BCAAs comprise three essential amino acids — leucine, isoleucine and valine. The name “branched-chain amino acids” is derived from the structure of these aminos — each has a forked outcropping that looks a bit like a branch. How essential are these three aminos? Well, although there are about 20 amino acids that the muscles use for muscle growth, the three BCAAs make up one-third of the total amino acids in the body’s muscles.
What’s really special about these three aminos is how the body handles them. When you ingest amino acids (as individual aminos or as protein), they first travel to the liver, which immediately breaks them down and uses them for fuel if the body needs them for energy rather than for rebuilding muscle and other tissues. Yet, the liver tends to spare BCAAs, sending them directly to the muscles to be used for building muscle or for fuel.
The muscles can use BCAAs, unlike other amino, directly for fuel. This gives BCAAs two unique properties. First, during workouts, muscles readily use BCAAs for fuel. Second, during rest, such as after workouts, BCAAs are used for building muscle. These are two important considerations when it comes to the timing of supplementation: they make pre-and post-workout the critical time periods for taking BCAAs.