Workout Supplements
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Joe-PT
Fueling fitness journeys with passion and expertise. I guide clients towards optimal physical performance, empowering them to reach their goals through evidence-based exercise programs and personalized coaching.
What workout supplements should I take?
In a bid to ensure optimal health, many health-conscious individuals choose to take supplements. In general, a daily multivitamin ticks the box for a supplement choice that will help contribute to a strong foundation for your health. It carries multiple benefits, such as helping to protect your body when you’re sleeping less, experiencing a stressful period, or failing to exercise as much as you should. In fact, even with a great diet, issues such as these can inhibit your body’s ability to properly absorb the nutrients it needs. Given there are so many vitamins and mineral combinations available, it’s difficult to know exactly which multivitamin to opt for. Fortunately, working out which vitamins and minerals you should look out for isn’t rocket science, it just requires a little knowledge. Vitamin D Vitamin D is essential for helping our bodies to absorb calcium, the mineral associated with the health of teeth and bones. A failure to obtain enough Vitamin D can cause the following issues: Increase your likelihood of illness Increase your chances of experiencing bone and back pain Cause bone and hair loss You should technically be able to get your recommended daily dose of vitamin D from being exposed to sunlight for 15 minutes. However, in reality, over 40% of people in the US are deficient in Vitamin D. Also Read: The best kettlebell core workout Magnesium Magnesium is an essential nutrient for maintaining a healthy body. It is important for many processes, such as regulating blood sugar levels, muscle and nerve function, and blood pressure. It’s also used in making protein, bone, and DNA. It also carried the following benefits: Ease sleep problems Calm our nervous system Reduce stress Calcium Research suggests that more than 40% of the US population are ‘not meeting the dietary requirements for calcium’. This means that these people are lacking in the mineral they require to maintain strong teeth and bones. For women, in particular, getting enough calcium throughout their lives is important, as they start to lose bone density earlier than their male counterparts. Zinc Zinc is a trace mineral, which means that our body only needs it in small amounts. Yet, it is necessary for almost 100 enzymes to carry out important chemical reactions. Zinc supports our immune system, aids the body in healing wounds, and it helps our bodies to use protein, fat, and carbs for energy. The average American diet lacks foods that contain zinc. Given that the body can’t story zinc for future use, it’s recommended that you opt for a daily vitamin that includes zinc. Iron It’s important to remember that not everyone needs the same amount of iron, but it should be an ingredient in your multivitamin. Iron is beneficial for the following reasons: Increases energy levels Improves brain function Helps maintain healthy red blood cells People who consume red meat as a part of their diet tend to get enough iron. Iron is essential during periods of growth and development. Therefore, certain circumstances such as going through puberty, having your period, or being pregnant, can increase the amount of iron that you require. Folate Folate – also known as folic acid – is best known for preventing birth defects, and for helping the healthy development of the fetus. It is also useful if you are trying to grow your nails, combat depression, or fight inflammation. Also Read: Are anabolic steroids legal in the US? Vitamin B12 Vitamin B-12 is essential for the formation of red blood cells, cell metabolism, nerve function, and DNA production. It also helps to prevent megaloblastic anemia, which is a blood condition that makes people feel tired and weak. Pre-workout supplements The purpose of pre-workout supplements is to provide energy for a workout and help maintain endurance. They are usually consumed 15 to 30 minutes before the start of a workout, but they can also be consumed during the workout. Here are some of the things you can expect to find in a pre-workout supplement. Beta-alanine This is a non-essential amino acid that is produced in the liver but is also found in fish, poultry, and meat. As a supplement, it has been shown to improve exercise performance, when taken as a dose of 4-6g per day, for a period of 2-4 weeks. It’s particularly effective for high-intensity exercise that lasts 1-4 minutes, such as short sprints of HIIT workouts. It works with histidine to produce carnosine, which is stored in your skeletal muscles. Carnosine is a protein-building block that reduces the accumulation of lactic acid in your muscles during exercise, which helps to improve athletic performance. Caffeine Caffeine is often found in pre-workout supplements, and it’s a stimulant that has been proven to improve athletic performance for endurance-based activities and short-term high-intensity exercise. Supplements can also help relieve migraines and tension headaches. Creatine Creatine is a compound that occurs naturally and is found in skeletal muscle. It is synthesized in the body from amino acids that are obtained in both seafood and red meat. Creatine helps the body to produce adenosine triphosphate (ATP), and this provides energy for muscles. It is a popular workout supplement, particularly for weight training, but also for those looking to generally improve their athletic performance. Creatine supplementation can increase the muscle availability of creatine. This can enhance an individual’s exercise capacity and training adaptations. These adaptations allow for an increase in training volume, meaning an individual can perform more reps with the same weight. This can lead to an increase in muscle strength. The supplementation of creatine is mostly recommended for athletes who engage in strength exercises, such as weight lifting, or for athletes who do sports that involve intermittent sprinting, such as soccer. What about post-workout nutrition? There are a variety of post-workout supplements on the market that are designed to increase muscle mass by encouraging muscle repair, growth, and recovery. Carbohydrates It is important for muscle recovery to replenish glycogen stores after a workout, by consuming sufficient amounts of carbohydrates. Beginning a workout with enough muscle glycogen stores is also important for improving athletic performance. That being said, the normal dietary intake of carbohydrates is enough to restore muscle glycogen stores after low-intensity or moderate-intensity exercises. Protein The recommendations for protein supplements depend on the type of exercise the individual is doing. People who do high-intensity resistance training may benefit from protein supplementation, in order to optimize the synthesis of the muscle protein that is required for muscle recovery and growth. The limit of the effects of protein supplementation depends on factors such as duration and intensity of training, age, energy sources obtained from the diet, and the quality of overall protein consumed. The power of protein powder Protein powder is a big hit among gym goers. It can be made from a variety of things, such as casein, whey, soybeans, peas, and hemp. Some protein powders are made of a variety of protein sources, such as peas, alfalfa, and seeds. This is often the case with vegan proteins, as a mixture of protein sources is required to get all of the essential amino acids. Some sources of protein supplements: Casein and whey protein Both casein and whey proteins are found in cow’s milk, therefore both should be avoided by people who struggle to digest dairy. They both contain all the essential amino acids, and the body absorbs them with ease. However, the speed of their absorption differs. Casein takes longer to digest, as, unlike whey protein, it is not water-soluble. Whey is quickly metabolized into amino acids, whereas casein forms a clotted gel in the stomach and provides the bloodstream with a slow release of amino acids. Soy protein Soy protein is a plant-based protein that is derived from soybeans. However, unlike other plant-based proteins, it contains a good amount of essential amino acids. This makes it a common alternative to those who can’t digest dairy, or for those who choose to avoid it altogether, such as vegans. Pea protein Pea protein powder is made from yellow split peas and is an alternative to soy or dairy. It contains eight out of the nine essential amino acids. Although it is low in methionine, this can be obtained from other sources, such as rice. Branched-chain amino acids Branched-chain amino acids, BCAAs, are the three amino acids, leucine, isoleucine, and valine. BCAAs can be obtained from foods rich in protein, like chicken, fish, red meat, and eggs. BCAAs are vital components of muscle protein synthesis. Research has shown that leucine, in particular, drives protein synthesis and represses the breakdown of protein. Also Read: What is bulking and cutting? The Ultimate Guide. Electrolytes Lots of supplements contain electrolytes, which are minerals – such as sodium, calcium, and potassium – that conduct electricity when they are mixed with water. Electrolytes are important for different reasons, such as hydration, and the regulation of nerve and muscle function. Calcium, sodium, and potassium all work together to aid muscle contraction. When we sweat, our bodies lose electrolytes. Therefore, sports drinks and other electrolyte-containing supplements are particularly beneficial post-workout. The bottom line There is a myriad of benefits associated with taking dietary supplements, and their various advantages depend on your overall goals. For example, there’s little point in taking protein supplements if you’re not regularly exercising. Similarly, a B12 supplement may not be necessary, unless you’re deficient in this vitamin. Before purchasing any one supplement, ensure that the ingredients contained are suitable for what you’re aiming to achieve. Workout at your best with Blackwolf and Brutal Force Why not take advantage of the added boost and try adding a pre-workout supplement to your diet? They are jam-packed with the nutrients you need to optimize your physical and mental energy. Blackwolf Not only does it come in tasty flavors such as blue raspberry, apple, and fruit punch, but there is also the added bonus of no crash or jitters. With Blackwolf you can expect: Boosted energy levels Increased endurance Improved focus and concentration All are packed with 11 key ingredients to provide you with the elements you need, without any side effects or fillers. It’s a cutting-edge formula, free from caffeine (fruit punch) and vegetarian/vegan friendly too. There is something for everyone to get on board and experience the great results Blackwolf can offer.
Joe-PT
Fueling fitness journeys with passion and expertise. I guide clients towards optimal physical performance, empowering them to reach their goals through evidence-based exercise programs and personalized coaching.
Does whey protein increase testosterone?
Many of us understand how important our testosterone levels are in the first place, since this crucial hormone is linked with your sex drive, overall wellbeing and even your energy levels. In fitness circles, whey protein and testosterone are frequently discussed. However, not often in the form of how one affects the other. We take a closer look at the relationship between whey protein and testosterone, seeking the answer to the common question: Does whey protein increase testosterone? Whey protein and testosterone If you’re asking, ‘does whey protein boost testosterone?’ you’ve come to the right place. But first, let’s take a look at the relationship between whey protein and testosterone. Every day we’re told to eat well and exercise regularly. For those keen to stay fit, build muscle and eat well - protein is a big factor. But is all that protein good (or bad!) for your testosterone levels? Well, I think it’s fair to say there’s plenty of room for further research. During high-intensity exercise, your T levels can be temporarily increased - however, studies have shown that that increase may be stunted by the consumption of protein pre-workout or even after. But… Not always. So, what’s the deal? Should you be cramming as much protein into your diet as possible? Just to add further confusion to the mix, studies have shown that high protein diets have the potential to lower resting levels of circulating testosterone. Meanwhile, others studies have shown that protein can increase this testosterone availability. Previously, the potential for protein to decrease testosterone has been a big concern for many men. However, newer research has begun to paint a different picture. Does protein increase testosterone? What you eat can have a huge impact on your testosterone (and other hormones!) levels. Paying close attention to your calorie intake in the long term can affect your overall health, as well as your T levels. Whether it’s constant dieting or over-indulging, both can cause havoc with your body’s natural testosterone production. In a roundabout way, eating enough protein can help your body to maintain healthy T levels. Also Read:Proven strategies to build muscle and strength fast If you’re at the heavier end of the scales, a healthy diet with a steady protein intake can aid weight loss - which in turn, can help increase your testosterone. Does whey protein boost testosterone? As mentioned previously, there is definitely room for further research. However, whey protein and testosterone have been linked in a positive way. If you’re wondering, does whey protein increase testosterone, the answer is that whey protein can increase the uptake of testosterone. This means that your all-important T can be carried faster from your blood towards exercised muscles. This increase in testosterone concentrations could stimulate the production of more androgen receptors. So, does whey protein increase testosterone? Well, over time, this increase in androgen receptors could be beneficial. In the long term, your muscles could become more sensitive to the presence of androgens, therefore requiring less protein - all while your body utilises every ounce of free T. The problem is, there is no guaranteed result when it comes to whey protein and testosterone. While maintaining healthy testosterone levels is important, specific types of protein could potentially increase total testosterone while lowering circulating levels of T. But what does that really mean? Well, the protein itself isn’t reducing production, however, it is nudging that circulating testosterone to be removed from the bloodstream and enter all-important cells. So, really, it’s doing a great job in moving your T to places it is required. Also Read:T-level Boosting Midday Smoothie But let’s go back to research. A study on rodents founds that whey protein and testosterone go hand in hand, after exercise. After receiving 500 milligrams of whey protein, researchers found a 90.5% increase in the intracellular concentration of testosterone within the muscle exercised. That’s huge! The rodents during this study were also given 54 milligrams of leucine - with researchers finding that leucine alone caused a non-significant decrease in intracellular testosterone. Whey protein side effects for men Whey protein and testosterone can be a tricky area to look into yourself if you’re seeking ways to increase your T levels - or up your game in the gym. Many of us use whey protein for supporting weight loss, lowering cholesterol, lowering blood pressure and even for asthmas. But, like anything, what about whey protein side effects for men? While in moderate doses you’re unlikely to have any side effects (unless, of course, you’re allergic to whey), in very high doses you may experience the following: Feeling fatigued Nausea #BBD0E0 »