There’s a huge amount of supplements on the market today and it can be confusing to know which ones work and which ones don’t.
You need to consider a few things when it comes to taking supplements. You have to be sure that the supplements you take are completely safe, are backed up by research and are clinically proven to work.
You also need to remember to keep up your healthy lifestyle and not use supplements as an excuse to get lazy. And while there are some fantastic supplements out there, there are ones that you should avoid!
The Best Ones
As well as aiding muscle building and weight loss, fish oils are fantastic for your health in general. Fish oils contain omega 3 fatty acids and taking these supplements can help to reduce cardiovascular disease, stroke, high blood pressure and a loads of other conditions. It can also work as a prevention against heart disease and diabetes. Not only that but fish oil supplements can help with concentration.
Whey protein aids muscle building, as well as weight loss if you stick to a healthy diet. Protein is essential to building muscle and you need a certain amount of it in your diet every day. It’s also great for helping you feel full so you don’t over-do it on the calories.
Psyllium husk is a soluble fibre that is great for those wanting to lose weight. It helps your digestive system to stay regular and makes bowel movements easier. Psyllium husk absorbs a lot of liquid so it’s important to drink plenty of water.
Conjugated linoleic acid (CLA) can help with weight loss, muscle gain, increasing metabolism and lower cholesterol. It’s also great for the immune system and can help to reduce body fat.
L-Glutamine is an amino acid that is produced by our own bodies. While not everyone needs to take this supplement, it is effective for people who regularly engage in intense exercise routines. L-Glutamine can benefit your intestinal health, help with muscle recovery and your immune system.
Creatine is a supplement for building muscle that is really effective. It also helps the body to produce energy which means you can work out for longer.
Green Tea Extract
Green tea extract is used for weight loss and can reduce the risk of cardiovascular disease when used alongside a healthy diet and regular exercise. Not only that but it can improve energy levels and help to prevent fatigue.
Multi-vitamins are great for your general health, not just muscle gain and weight loss, and will help you to consume the vitamins and minerals that your body needs every day. There are certain multi-vitamins that are targeted at men and women based on what each sex needs. There are also certain ones that are targeted at particular age groups.
The Ones to Avoid
- Taking chromium for weight loss is ineffective as it has been shown to help to prevent weight gain and not shedding the pounds that are already there.
- There are also claims that nitric oxide is supposed to speed up recovery time and promote muscle growth. However this claim has not been proven.
- Branched-Chain amino acids (BCAAs) help with the immune system fatigue and muscle recovery. However you can consume the required amounts through food alone and so a supplement is not needed.
- Chitosan is sold as a weight loss aid but research has found that it is ineffective in doing so.
So there you have it!
These are the best (and worst) supplements that you can take. The good ones help not only with muscle gain and weight loss, but your overall general health. But not so fast!
It’s important that you keep exercising and eating healthily and not expect supplements to do all the work.
Also remember that it is also important to talk to a healthcare professional if you decide to introduce supplements into your diet.
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