Nutritional supplements

“The 5 most important nutritional supplements for beginners, you don’t need anything else.”

At the beginning of your journey in changing your body, you must have heard about supplements, and that they are the ones that will get you to the best results, and without them, there will be no good results! Is this true? Unfortunately, one of the mistakes I made when I started my journey to build a healthy body and wanted to achieve a certain muscle mass and dryness was that I went to a supplement store and bought everything I could find, and found myself spending an exaggerated amount of money on it. But after a while, I learned that most of these supplements had no benefit and that only some supplements could give me results. That's why I would like to shorten the path for you and give you the 5 most important supplements that will help you reach your goal. But! First, let us agree that, according to their name, supplements are just something that supplements your nutrition and is essential for reaching your goal. “You can reach your goal without using any supplement.” Let us start with the first supplement that I advise you on, which is: 1- Creatine - It is the most researched supplement, and studies have proven its effectiveness in improving athletic performance. Creatine simply works on the body's energy currency, which is ATP. After a period of consuming creatine, your muscles begin to become saturated with it. After that, your athletic performance begins to increase due to the increased production of ATP. In addition, it draws fluids into the muscle “not under the skin” (which is very excellent, especially since the muscles are 80% fluid). Therefore, after using creatine, you will find yourself able to... You exercise more reps or lift more weight, which results in better results. As for the dosage of creatine: Use 5 grams or a scoop per day, even on rest days, and you can use it any time during the day. 2- Whey protein Whey protein is one of the most indiscriminate supplements that people use. You will find a person using a scoop after exercise, a second person taking it before exercise, and a third person taking it before and after. And you don't know who is right about them! What is protein and how do we use it? Let us know that protein is an extract that is mostly from milk. The milk is separated into solids from which cheese and whey are made. - Then it is separated from the fats, and the last stage is separating the powder from the liquid, which gives us whey protein in its raw form. - Then he enters the final stage, which is adding some additives, such as flavor enhancers and packaging, in order to get you to the image you see. Whey protein exists in more than one form, including: 1- Whey protein concentrate It is the cheapest type of protein and is approximately 80% protein. 2- isolate It contains approximately 90% protein It increases the process of filtration of protein compared to the first type, so it is very low in lactose, carbohydrates, and fats, and it is also faster in absorption speed than concentrate. 3- hydrolyse It is the fastest in absorption and the most expensive. 4- casein protein It is different from the previous types because it is characterized by slow absorption, and it is always marketed to take it before sleep to ensure that your body has protein during the hours of sleep. Ok, what is the best type? There is no better type than the other, but if you are allergic to lactose, it is better to stick to Isolite. You can go for hydrolyse as well, but its price will be high and it has no more benefit than isolite except for faster absorption, or simply choose the taste that is best for you. 3- Caffeine: Caffeine is a stimulating compound extracted from caffeine beans. In general, caffeine comes in more than one form, such as coffee, tea, wild workout, caffeine pills, some energy drinks like Red Bull, even Pepsi or Diet Coke. Ok, what are the benefits of caffeine? 1- Caffeine will reduce your feeling of fatigue and lethargy. If you notice that most people drink a cup of coffee at the beginning of the day, especially when they do not sleep enough hours, you also find people drink a cup of coffee in the middle of the day to increase concentration, and this is because caffeine helps increase concentration simply because it reduces your feeling of lethargy and sleepiness. But how does this happen?? Caffeine blocks adenosine, making it bind to receptors such as A1 and A2. (Adenosine accumulates throughout the day because it binds to the A1 and A2 receptors, which is what gives you the feeling of sleep. During the hours of sleep, the body gets rid of it, so you wake up energetic. But if you did not sleep properly, It is good that you wake up feeling lethargic because the body does not get rid of the accumulated adenosine, so there is no significant connection and therefore you do not feel sleepy. 2- Caffeine will increase the strength of muscle contractions and will therefore enhance your performance in exercises, “especially in high doses.” - The (ISSN) or International Society of Sports Nutrition has clarified several uses for caffeine, including: Using caffeine one hour before exercise, in high doses of 3 to 6 mg/kg of your body weight, increases athletic performance. I also explained that the best time to take caffeine is one hour before exercise. In a study that measured the immediate effect of energy drinks (which contain caffeine) on athletic performance, it was conducted on 15 athletes. They were divided into two groups The first group: They were taking 2.5 mg/kg of body weight as caffeine The second group: was taking a placebo The result was that the group that took caffeine improved athletic performance. 3- Caffeine increases the use of fat as an energy source When you use caffeine, especially before exercise, it will make the body consume more energy from fat, so your body will retain glycogen for a longer period, thus: 1- Your body will have energy for a longer period, so you can exercise with high performance for a longer period. 2- It increases your fat burning rate. But an important point must be clear to you, which is that burning fat does not equal losing fat. This means that you can burn a lot of fat, but not lose fat, because fat loss is only achieved when you eat fewer calories than your body needs. So if there are two people The first person burns 300 calories during exercise and eats less than his body needs, and the second person burns 600 calories but eats more than your body needs. The first person is the one who will lose fat because he eats less than his body needs.

A question comes to your mind: What is the appropriate dose or how many cups of coffee should I drink a day?

General recommendations range from 100 to 400 mg per day, and it is best that you do not start with more than 150 mg per day and you can increase gradually.

Or without complications, drink two cups of coffee, which is enough to start.

As for timing, take caffeine an hour before the gym to get the most benefit from it

 

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4- Omega 3

They are essential fatty acids. Meaning that the body cannot make it on its own and needs to consume it from food.

Acids include DHA - EPA - ALA

ALA is found in many food sources, including vegetables and nuts, so it is easy to obtain. Unlike DHA - EPA you can't find it

It is found in many sources and is found in marine fish such as salmon and mackerel, so there is always advice to eat these fish 2-3 times during the week so that your body can take what it needs from DHA - EPA.

But is Omega 3 important at all?

Omega 3 has several benefits, including:

1- Beneficial for general health and body functions

2- Reducing inflammation:

Here in a study that showed the effect of omega-3 on inflammation and symptoms of anxiety. The study was conducted on 86 people over 12 weeks. They were divided into two groups:

- The first group took Omega-3 (the dose was 2085 mg of EPA and 348 mg of DHA)

The second group was taking a placebo

The result was that:

1- The group that took Omega-3 had a decrease in LPS, which stimulates the production of IL-6, which causes inflammation, by 14%.

2- The group that took Omega-3 had 20% fewer symptoms of anxiety.

3- Omega 3 helps you in the process of building muscle and burning fat. This point has not been sufficiently studied

In a study, the goal was to see the effect of omega-3 on weight loss for people who are obese, based on the BMI scale.

The study was conducted on 40 participants between the ages of 30-60 years and was for 12 weeks. Divide them into two groups:

- The first group takes Omega 3 (1020 gm EPA + DHA)

- The second group did not take anything.

The two groups began a weight loss program

The result was:

1- Both groups lost the same weight and lost fat from the waist/middle area

2- The group that took Omega 3 lost more fat from the abdominal area.

But what is the evidence that if you take Omega-3, you will not lose more belly fat because simply losing fat will come from your entire body and the place from which you will lose fat depends only on your genes?

In conclusion, there is no direct effect of Omega 3 on fat loss or weight loss, and the basis is calories, legendary.

The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese individuals on weight-loss diet

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It is nice now that we come to the ground, most of us do not eat enough seafood and it will be easier for him to get Omega 3 in the form of a supplement.

When you buy an omega-3 supplement, do not worry about the full concentration of omega-3 in the box, because as we said, it includes DHA - EPA - ALA, and ALA can be easily taken from food, so focus on the two indicators or concentrations of DHA - EPA to ensure that the concentration is not appropriate. a little.

Preferably, the total DHA + EPA should not be less than 1 g

When and how to use Omega 3?

As we mentioned, if you eat marine fish 2-3 times a week, you do not need to take omegas in the form of a supplement, but if you want to cover them with a supplement, take 2-3 grams of DHA + EPA daily.

Omega-3 fatty acid-derived mediators that control inflammation and tissue homeostasis

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The last supplement I would like to talk to you about is not a supplement in itself, but rather a group of vitamins and minerals

You always find that most people who exercise are interested in protein, carbohydrates, and fats, but few are interested in vitamins and minerals. Even those who care find that most people take a multivitamin on a daily basis, and personally, I do not prefer that you take a multivitamin to cover your entire need for vitamins, and this is simply because a multivitamin is not Its doses are appropriate, especially for vitamins and minerals that are deficient in most athletes.

In general, it is best not to take any vitamins or minerals except only in case you have a deficiency in them, especially since there are some vitamins and minerals that are difficult to cover from food only, but it is necessary to do a comprehensive analysis in order to know what minerals and vitamins you need.

In a study, the goal was to see whether you can cover the micronutrients (10 vitamins A, E, D, K, B1, 2, 3, 6, 12 and 7 minerals, including magnesium, zinc, potassium, etc.) completely through eating.

The study was conducted on 20 people (10 men and 10 girls), including 14 athletes and 6 who did not practice any sports. They designed a diet for them based on the Harris-Benedict equation (which is one of the ways to calculate calories).

The result was that

1- There is no diet that meets the minimum requirements for vitamins and minerals based on the RDA recommendations

2- The more active a person is, the more vitamins and minerals he needs

Food Alone May Not Provide Sufficient Micronutrients for Preventing Deficiency

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This takes us to what are the most common vitamins and minerals that are deficient in most athletes.

The first vitamin is vitamin D.

Vitamin D is produced naturally in the skin when it is completely exposed to the sun’s rays, “like when you tan.” Most of us are not exposed to the sun’s rays for enough time, so that if they are exposed to the sun, their entire body will not be exposed, but only the face and arms will be exposed.

According to a study that measured the prevalence of vitamin D deficiency in the United States, they came up with results that more than 41% of people have a vitamin D deficiency (and it reaches more than 80% for people with dark skin), so you most likely have a vitamin D deficiency.

Ok, what is the importance of vitamin D in the first place?

Vitamin D is very important for people whose goal is to increase strength, simply because it is necessary for:

- For bone health:

You will find that vitamin D plays a role in the balance of calcium in the body, and if vitamin D in the body is less than 20-32 ng/mL, the intestines will not absorb calcium adequately and will be vulnerable to osteoporosis.

Calcium and vitamin D: skeletal and extraskeletal health

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2- It is involved in the synthesis of testosterone

3- Immune regulation

4- Neuromuscular functions

5- Also, vitamin D may have a direct positive effect on muscle mass. According to the meta-analysis, the evidence was summarized on the effect of vitamin D on muscular strength and the explosive power of athletes, and the result was that

1- What is the effect of taking vitamin D as a supplement on muscle strength in the body in general?

2- In the subgroup analysis, the result was that taking vitamin D had an effect on increasing the muscle strength of the lower part only, and it had no effect on the upper part.

In a systematic review with meta-analysis (based on 7 studies), the effect of vitamin D on the muscular strength of the upper and lower parts of the body was seen.

It was conducted on 310 healthy people aged between 18 and 40 years for a period ranging from 4 weeks to 6 months, and the dose ranged from 4,000 to 20,000 international units per week. The result was that vitamin D has a positive effect on the strength of the upper and lower limbs.

How much do I need vitamin D?

There is no recommendation for a specific number or percentage, so you will receive that in the beginning the recommendations were for vitamin D to be between 20-30 nanomol/liter.

But then they discovered that the death rate is lower in people who have a higher level of vitamin D, reaching 50 nanomol/L in the blood, so they gave recommendations based on this basis that it should not be less than 50 nanomol/L.

The second mineral that no one cares about is magnesium

Magnesium is an important mineral for the body, and most people have a magnesium deficiency. In a study in the United States, it was shown that magnesium intake from food is less than recommended, and that only 15 to 50% of people do not have a magnesium deficiency.

Magnesium content of the food supply in the modern-day world

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The body is supposed to have between 22 and 24 grams of magnesium, and less than that, the body will have a magnesium deficiency, which causes

1- Insulin resistance

2- A decrease in male hormones

3- Osteoporosis

4- Depression

5- Muscle spasms

And other symptoms

Therefore, when your body has enough magnesium, all these symptoms improve and you find positive results in:

1- Improving sleep quality

In a study that measured the effect of magnesium on sleep quality. It was conducted on 46 elderly people for 8 weeks. Divide it into two groups

The first group takes magnesium 500 mg/day

The second group takes a placebo

The result was that the first group increased the number of hours and sleep efficiency

2- Increase the male hormone and thus increase muscle mass

Here, there is more than one piece of evidence that explains the connection between magnesium and the increase in male hormones, including that a recent study was conducted on adults, which lasted for 4 weeks. They took 10 mg/kg/day magnesium for 4 weeks, and the result was an increase in male hormones.

3- Reducing mental stress and physical stress resulting from resistance exercises

In a study conducted on 100 people for 90 days

The first group was given 400 mg magnesium/day

The second group is fictitious material

The result was that there is a positive effect of magnesium on people who are exposed to mental pressure and physical stress

As for the dose of magnesium

An adult who does not exercise needs approximately 300 to 310 mg for females and 400 to 420 mg for males daily.

Magnesium-HealthProfessional

  As for athletes, a study shows that athletic people need 10-20% more magnesium than people who do not practice any sports, and that eating less than 260 mg for male athletic people may lead to symptoms of magnesium deficiency, which we previously talked about.

Update on the relationship between magnesium and exercise

The last metal with us today is zinc

Zinc is one of the basic and necessary minerals for the body, which is always linked to improving immunity, but did you know that zinc has more than one role, such as:

1- Protein synthesis

2- It has a role in producing the male hormone

In a study that measured the relationship between zinc concentrations and testosterone, it was conducted on 40 “normal” males, aged between 20 and 80 years.

1- Testosterone was measured in the blood of 4 people aged 27 years before and during zinc deficiency, and the result was a decrease in the male hormone after 20 weeks of zinc reduction.

2- They also measured the testosterone hormone in the blood of nine elderly men (between 60 and 70 years old) who had a slight deficiency in zinc, and they gave them zinc at a dose of 459 mumol per day, and after 6 months they noticed an increase in the male hormone.

Thank you for reading and interest❤