I’m pleased to introduce a new guest post on my blog. The author of today’s article is Tom Buckland and he is sharing his knowledge about supplements with a special focus on women fitness.
Hope you find this information very useful for your daily fitness routine.
To get the body of your dreams, working out with high intensity is going to get you the best results. These are made even better with the correct diet and nutritional program.
However, what most programs don’t tell you about is what supplements you should also use to help give your body the nutrients it needs to grow and thrive.
Here are 5 supplement tips to help you achieve your goals and get you looking great.
1. Take your vitamins
You must be looking to get these essential vitamins into your body:
- Vitamin C
- Vitamin D
Vitamin C is one of the most essential vitamins that your body needs to better your fitness. This is because Vitamin C has been proven to be a powerful antioxidant that helps in protein synthesis when repairing damaged muscles.
Not only that, it also destroys free radical cells in the body which are created from strenuous exercise.
Vitamin D is needed because it helps increase strength in the muscle fibre, encouraging greater growth and definition.
For those of you looking at improving overall cardiovascular fitness, Vitamin D helps in recovery and supports fat burning to keep you looking lean.
These vitamins can be taken individually or as part of an overall multivitamin to fulfil all the body’s needs.
Look for a multivitamin that provides a minimum of 100% of the daily value of C and D among all the other vital vitamins. The best ones are combined with other minerals such as zinc and magnesium.
Take them once a day with a meal.
2. Use protein if your diet doesn’t include enough
There are two variations of protein supplements:
- Whey protein
- Casein protein
Whey protein is the most commonly used protein supplement being used because it is very easy for the body to digest it, break it down and carry the amino acids to places where muscle repairs are needed.
Where regular protein sources like lean chicken breasts and eggs are great natural foods, the premier formulas protein supplements give you extra benefits because they also help to increase blood flow to the muscles. This is particularly helpful before a workout, so your muscles get all the oxygen they need to perform better and recover quicker.
Whey protein should be taken before and after a workout for maximum effect; around 20g in each meal/shake is perfect.
Casein protein is slightly different in that where whey is quick to digest, casein is very slow. This makes it a perfect supplement to take over night.
The amino acids get sent to the muscles over time, allowing for better recovery. Again, 20g per serving will do you great.
It’s also worth considering mixing casein and whey together in a post workout meal to get better results.
3. Increase calcium intake
Everyone is told about how great calcium is for healthy teeth and strong bones. However, it is also great for fitness. Calcium is required for muscle contraction. This means that without a sufficient intake of calcium, muscles are not able to contract properly.
This is also the case of maintaining a healthy heart and improving the nervous system.
Furthermore, calcium can also help in burning fat because it decreases the amount of fat absorbed by the intestines.
However, with calcium, it’s important not to take all your dosage all in one sitting as your body won’t be able to absorb it all at once.
For the body to absorb and use the calcium, you need to have a good intake of Vitamin D making the above multivitamin even more important.
Take two doses of 500mg a day for maximum effect.
If you are unfamiliar to what these are, BCAAs are amino acids that are all similar on the molecular level.
Their unique structure allows you to increase the length of your workouts. For high intensity training, this is great. BCAAs are used by the muscles as extra fuel sources and so help reduce muscle fatigue from training.
Also, BCAAs are important in protein synthesis for muscle growth and recovery. They increase levels of insulin in the body to help replenish nutrients in muscle cells after an intense workout.
You should be looking to take 5-10g of BCAAs in your pre and post workout meals. Combine them with your protein intake to get the best out of them.
5. Look to use nitric oxide boosters
Nitric Oxide (NO) Boosters are used to relax the muscles that control blood vessels, which makes them increase in diameter, allowing more blood to flow through them and to muscles.
Because blood carries oxygen and nutrients such as glucose, fat and amino acids, more of these getting to your muscles may help support better energy production – so you can train harder for longer – and better recovery from workouts, which means the larger muscles, in the legs for example, that can be trained more often.
In addition, NO helps in a process called lipolysis, which releases fat from the body’s fat cells, allowing it to be burned for fuel.
To use NO boosters, look for supplements that contain ingredients such as arginine, citrulline, GPLC (glycine propionyl-L-carnitine) or Pycnogenol.
Take one dose of an NO-boosting supplement about 30-60 minutes before workouts.
These 5 supplement tips will help with your daily diet and set you on achieving your goals on getting the physique and fitness you have always wanted.
Tom Buckland is the Founder of Ghost Fitness established in 2015 to provide reliable fitness equipment and accessories to experienced and newbie gym goers.