Food supplements can help improve the results of the gym when taken in the correct way, preferably with the follow-up of a nutritionist.
Supplements can be used to increase muscle mass gain, weight gain, to lose weight or to give more energy during training, and its effects are enhanced when accompanied by a healthy diet.
Supplements to gain muscle mass
Supplements that help gain muscle mass are protein based, the most common being:
- Whey Protein is the protein taken from whey, and ideally it should be taken immediately after training, diluted in water or skimmed milk to increase the rate of supplemental absorption;
- Creatine: has the function of increasing energy production by the muscle, decreasing fatigue and muscle loss that occur during training. The best way to take creatine is after physical activity;
- BCAA: are essential amino acids for the formation of proteins in the body, being metabolized directly in the muscles. They should be taken preferably after training or before bedtime, but it is important to note that these amino acids are already present in complete supplements such as whey protein.
While helping to gain muscle mass, over-consumption of protein supplements can overwhelm the body and cause problems in the kidneys and liver.
Weight Loss Supplements
The supplements used to lose weight are called thermogenic, and help in weight loss because they act by increasing the fat burning, having as main effect the increase of body metabolism.
The ideal is to consume thermogenic supplements based on natural ingredients such as ginger, caffeine and pepper, as is the case with Lipo 6 and Therma Pro. These supplements can be taken before or after training, or throughout the day to maintain the body and increase energy expenditure.
It is important to note that thermogenics containing the substance Ephedrine are banned by ANVISA, and that even natural thermogenics can cause effects such as insomnia, heart palpitations and nervous system problems.
Supplements to give energy
Supplements to give energy are made mostly based on carbohydrates, the main source of energy for the body's cells. These supplements can also be used when weight gain is the goal, with maltodextrin and dextrose being the most common, which should be taken before training.
However, when used in excessive amounts, these supplements can increase weight gain and favor the onset of problems such as diabetes.
Thus, the supplements should be used according to the purpose of each person, and ideally they are prescribed by a nutritionist, so that their benefits are obtained without putting health at risk.
In addition to the supplements, see how to make a proper diet to increase the performance of the workout.
