Find out when the consumption of each of them is indicated and the related risks, if used incorrectly
The search for quick and effective results in the gym is increasing and many practitioners of physical activity are wondering about the real need to use supplements to achieve their goals. While they may offer benefits in some situations, their use depends on several factors.
Before starting supplementation, it is essential to understand that a balanced diet is the basis for any results. A well-planned diet can meet most nutritional needs, allowing your body to function properly during workouts.
“You can get all the nutrients you need just through food balanced on a daily basis. In this way we talk about choice, quantity, composition of foods, hydration and a functional digestive tract from ingestion, digestion, absorption and elimination”, says Bio Ritmo nutritionist, Fúlvia Gomes Hazarabedian.
When integration is indicated
According to Fúlvia Gomes Hazarabedian, many factors contribute to achieving the goals set in the gym: quality sleep, regular physical activity and a balanced diet are essential for success. Therefore, supplementation without correcting bad lifestyle habits does not generate or sustain results.
“Supplementation is necessary when there is an increased need for some type of macro or micronutrient and/or when food is insufficient. Nutritional adjustments of biomarkers, such as vitamin Diron, vitamin B12, as well as other information regarding health, well-being, sleep quality, training performance, increase in lean mass, reduction in measurements and body fat, are the main indicators of the need for integration”, underlines the specialist.
Popular supplements
Below, nutritionist Fúlvia Gomes Hazarabedian explains the importance of each supplement and whether taking it is really necessary for everyone. Check!
1. Whey protein
The consumption of whey protein is very common among those who practice physical activity, whose main objective is to increase protein intake and ensure post-workout resynthesis. It is worth remembering that it is possible to achieve results only with a balanced and personalized diet.
The amount of protein varies from 0.8 to 2.7 g/kg of weight, depending on your physical activity level, body composition, goal and nutritional strategy. It is not recommended for people with lactose intolerance, since the basis of whey is whey protein. However, there are vegan or collagen protein options on the market.
2. Creatine
Creatine’s main function is to provide rapid energy to muscle cells during high-intensity activities. The most recommended type is monohydrate and has a purity seal. There are usage protocols that vary from case to case, considering weight, body composition and objectives, with average dosages from 1 to 6 g daily and for periods that vary individually.
THE creatine The benefits are many and this supplement must be administered by a qualified professional who will appropriately plan the times and methods of use.
3. BCAAs
Popular among those seeking hypertrophy and accelerated muscle mass gain, BCAAs (branched-chain amino acids) are composed of three essential amino acids: leucine, isoleucine, and valine. They also help reduce muscle fatigue and healing.
However, BCAAs are not recommended for people with kidney problems and liver disease, as well as pregnant and breastfeeding women, and may be associated with increased insulin resistance and worse glucose control.
4. Caffeine
Caffeine, contained in coffee, tea and cocoa, increases mood and energy, being an ally for those who wish to boost their training. Plus, it’s a natural thermogenic, meaning it can increase your metabolic rate and help burn fat.
Just like the others supplementsside effects are possible, which can affect sleep, the nervous system (causing irritability, nervousness, etc.), the gastrointestinal system (can cause reflux and stomach pain). Furthermore, it is contraindicated for those with heart problems, kidney problems and sleep disorders.
5. Beta-alanine
Beta-alanine is a non-essential amino acid produced by the liver, which can be found in foods such as meat, poultry and fish. It is recommended to delay muscle fatigue and promote recovery. Supplementation should be carried out in divided doses throughout the day or associated with training. It has few side effects, paresthesia or tingling in the limbs are common.
Tips for choosing quality supplements
After getting a doctor’s recommendation or nutritionist for supplementation you need to pay attention to some details, such as where you purchased the product, as cases of counterfeit supplements are common. Buying on the manufacturer’s website or in reliable physical stores are some necessary safety measures, as is checking the seals and certifications of quality control and health regulatory bodies, such as Anvisa. Among the risks associated with the consumption of counterfeit products is the ingestion of ingredients harmful to health, which can cause various risks, from poisoning to more serious illnesses.
By Beatriz Aguiar
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
