I am a fitness beginner, and friends around me recommend various supplements. I don’t know if I need them. What should I do?
1. Fitness supplements are the same as daily nutritional supplements such as vitamins and minerals. They are both supplements to an unbalanced diet and aid the growth and recovery of body cells. So every time someone asks me, if are supplements useful for beginners, or if they are necessary for fitness people? My answer is always certain: supplements are only additional optimization of meals, and cannot wholly replace meals. It is a supplement for what the body lacks, not a blind supplement.
2. Common fitness supplements on the market, mainly protein powder, muscle building powder, and branched-chain amino acids, can supplement or promote muscle synthesis; creatine, nitrogen pump, caffeine, etc. to enhance sports fitness; L-carnitine, conjugated linoleic acid, etc. to promote fat burning; glutamine, etc. to promote body recovery; and some conventional dietary nutrients: calcium and magnesium tablets, multi-dimensional multi-mineral, fish oil. But in fact, many of these are not suitable for beginners, because if you exercise intensity, time does not reach a certain stage (such as high-intensity training 2-3 hours a day or going to the bodybuilding competition), eat also has little effect, but to increase the body burden.
3. If you don’t have time to eat a meal or need to lose fat and control your diet, you can use meal replacement nutritional supplements, such as protein bars, meal replacement shakes, etc. You can choose cereal-based protein shakes that have a balance of carbohydrates and protein.
4. If you can’t guarantee enough protein intake from your regular meals, that is, even a cup of milk, an egg, or two palms of meat or soy products per day can’t satisfy, or you don’t have time to supplement protein through regular meals or snacks after training. Then you can eat about 20 grams of whey protein a day, and people who are lightweight and need to gain weight can also choose muscle-building powder. Be aware that branched-chain amino acids are not suitable for beginners, not that you can not eat them, but there is no need to supplement protein drinking protein powder is good.
5. Similarly, if you usually do not eat a lot of vegetables, you can take some multivitamin tablets. But don’t feel that you can’t eat vegetables well if you take multivitamin tablets.
6. For creatine, nitrogen pump, caffeine, and other sports supplements to enhance athletic ability, I think that if you are a fitness beginner, spend your energy on these supplements, it is better to focus on being able to complete the training program on time; to ensure that training is in place, a balanced diet, adequate rest, then it will not be any less than people who take a lot of supplements.
7. It should be noted that the nitrogen pump is a combination of caffeine, amino acids, and other ingredients, beginners take it cautiously, not take it continuously, long-term use of the body is not good, but also prone to dependence; simple caffeine products, the role is to improve metabolism rather than exercise capacity, and only with exercise to improve metabolism, if not effectively with exercise, it is simply and coffee a role, that is, refreshment.
8. If you practice to the advanced stage and want to be to improve your athletic ability, you can consider supplementing 3-5 grams of creatine every day, which is a kind of supplement that is not harmful to the body. You can choose creatine monohydrate in the category, drink it 0.5 to 1 hour before exercise (to increase tolerance), or take it within 2 hours after exercise (to speed up recovery), and you can pay attention to drink more water at the same time.
9. For beginners, diet, exercise, and sleep together account for more than 95%, so there is no need to pay too much attention to a few percent. In addition, remember that supplements cannot completely replace meals, supplements are just a nutritional supplement scheme in addition to meals!