So you’ve decided to lose a little bit of fat and pack on a little bit more muscle. You think, hey, maybe a supplement could give you the wellness edge you need. However, when you go to your local health food store, you have no idea where to begin. There are so many supplements out there, how do you know which ones will actually benefit your well-being? On top of your healthy diet and cardio and various weight-training exercises, there are six scientifically researched supplements that can help you in your quest to reach your physical best.
1. Branched Chain Amino Acids (BCAAs). According to researchers at the University of Birmingham, taking BCAAs before and after exercise can reduce muscle soreness. Plus, Brazilian investigators discovered that these supplements help when your glycogen stores are depleted, leading to a less fatigued and better fat burning body.
2. Creatine. As a result of an eight-week study, researchers in Canada found that supplementing with creatine when performing resistance-training exercises increases your insulin-like growth factor-1 (IGF-1) by more than 20%. IGF-1 produces anabolic effects in adults, but make sure you don’t take any more than three grams of creatine a day.
3. Protein bars and powders. Any wellness expert will tell you that you need to consume protein both before and after a workout if you want to stimulate muscle growth, and protein supplements are a really convenient way of doing this, as well as providing you with essential fats and carbs.
4. Conjugated Linoleic Acid (CLA). Published in the Journal of Nutrition, a University of Wisconsin study found that CLA caused 71% of participants to lose an average of six pounds, while preserving their muscle tissue.
5. Glutamine. In Italy, researchers found that glutamine can reduce inflammation and infection, which prevents sickness from getting in the way of your training. Plus, Scottish investigators note that glutamine regulates and boosts glycogen within your body, and this enhances your performance and muscle growth.
6. Multivitamins. Evidence shows that working out a lot leaves many people vitamin deficient, but multivitamins can help remedy that loss. Remember; you should never take more than the recommended amount and always consult your doctor before starting to take any supplement.