Supplements are an integral part of every fitness enthusiast’s daily life. They vary from everyday protein shakes and BCAA mixes to glutamines powders, creatine monohydrate and casein. For a novice, this world is an enigma. What to take? What not to take?
Today, we will be discussing about BCAA, whey protein and creatine.
Branched-Chain Amino Acids (BCAA) consist of three amino acids for quick absorption viz. leucine, isoleucine and valine. Some BCAAs often include Glutamines in their mixes which are good for having during a workout. But do you need it? Depends. If your workout is longer than an hour, yes! If you are doing a rigorous cardio session, yes! Otherwise, no! Why? It protects our muscles from catabolism. Long cardio sessions/workouts lead to catabolism. If this is you, buy a BCAA and sip away!
Creatine is already present in the human body in the form of phosphocreatine. During exercise, Adenosine Triphosphate (ATP) is broken down into Adenosine Diphosphate (ADP) to produce energy. Phosphocreatines convert that ADP back into ATP. The consumption of Creatine Monohydrate leads to the increase in these phosphocreatine stores, thereby allowing you produce more ATP to help your muscles perform better for longer. This directly affects our repetitions in our set, resulting in better technique, lifting more weight or dashing out a few extra reps and ergo, better gains! It also increases the volume of your muscles and contrary to popular belief, if taken in the right way, it doesn’t bloat you.
Whey protein, the Holy Grail of the fitness industry, is probably the most needed supplement all over the world. Why? Post workout, it is the only source of protein which can be readily consumed by the body to stop muscle catabolism, in turn aiding muscle recovery and growth. But how much of it is necessary? Be it a beginner or an elite, one scoop post-workout might be enough, depending on one’s workout and nutrition. The correct amount can only be decided by an able and willing certified nutritionist.
So please take your supplements wisely and don’t overdo them, for nothing can replace real food!
Kshitij Vashisth
Fitविज्ञान
Fitविज्ञान
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