Many times we see on the shelves a lot of supplements with promising labels for fat loss, muscle growth, reverse the signs of aging, etc. With this, you may feel hesitant about selecting the right supplement to improve your performance and health .
Being able to increase our physical and mental performance, is undoubtedly the way to be better and better in training, therefore, it is convenient that you know what are the best supplements to make this possible.
Improve your performance and health with these 10 supplements
Top 10 supplements to improve your performance and health
- Fish oil
Fish oil is nothing more than a substance composed of essential fatty acids, including Omega-3; It also offers health benefits such as antioxidant and cardioprotective actions.
If you take a high quality fish oil supplement, you can reduce triglycerides, reduce the risk of heart disease, improve endurance in exercise, protect the health of your brain and reduce the risk of diabetes. Even omega-3 can help with the loss of body fat.
If you decide to choose a supplement , brands that provide at least 2 g of EPA and DHA per day are recommended.
- Vitamin D
The vitamin D each day is filled more recognition among experts for the benefits it brings to health . However, it is a very difficult nutrient to obtain from food (although canned salmon, milk and sardines are very good sources).
- Whey protein
The whey protein is not an essential complement, but is good not drop it due to its rich chain of amino acids, which may aid recovery of a workout. More importantly, not only helps to gain muscle, lose fat and improve our performance in physical activities, but also in the reduction of triglycerides, improve the immune system, reduce the hormone cortisol that produces stress and improve serotonin levels in the brain, among many other positive effects.
In addition, enjoy a small snack of cut fruits or a toast with a little buttermilk, it is a good option that will not take more than a few minutes to be ready.
- Green supplements
The green supplements are herbal products which are dried and converted into powder, tablets or capsules. You should know that green supplements are not a good substitute for fruits and vegetables, but they are a very safe option if the consumption of these in your diet is not so high.
If you want to improve the immune functions of your body or fight some diarrhea or inflammatory bowel disease, probiotics are the best option.
There are millions of different strains of bacteria in our intestine, some are good and others not so much, but probiotics help replenish and nourish those beneficial bacteria, thus avoiding swelling , abdominal pain and gas .
In addition, consuming probiotics has a large number of benefits, as it is remarkable the improvement it causes in the defenses of the immune system and in the absorption of calcium. It also manages to maintain the vaginal flora of women in good condition, provides for the appearance of caries and helps in the synthesis of B vitamins.
Turmeric is a widely used spice in India and Southeast Asia. It has been used for over 4000 years in gastronomy and also in medicine for the cure of various diseases.
Several experts claim that curcumin (a key component of turmeric) has a wide range of beneficial health properties, as it is a good ally for some digestive disorders. Thanks to it we can also avoid flatulence, can treat liver problems, some types of cancer, arthritis and depression.
The anti-inflammatory properties of curcumin are very strong and, it is seen as one of the main drivers of all the named benefits. From now on you can start adding a little turmeric to your meals or find a good curcumin supplement.
One of the greatest benefits of cinnamon is its use in patients with type 2 diabetes. The consumption of cinnamon, especially fasting and after meals, helps reduce blood glucose levels, also has high levels of antioxidants than any of the other spices.
Several experts claim that cinnamon can improve insulin sensitivity, regulate bowel rhythm and stop nausea and vomiting.
For all the above reasons, it would not be a bad idea to start sprinkling some cinnamon in smoothies, oatmeal, yogurt or any snack to enjoy its delicious flavor, or you can also choose a supplement that contains this component.
The psyllium or psyllium is a soluble fiber that can help reduce cholesterol and regulate blood sugar of diabetics. Anyway. If you decide to improve your performance and health with this supplement, it is advisable to start with small doses, since adding too much fiber can cause some side effects.
Thanks to the studies carried out both in clinical research and by some athletes, creatine has been considered as one of the most effective nutritional supplements, since it can improve muscle function during high intensity exercise, add volume and strength to muscles Grow and add water to dehydrated muscle cells. Vegetarians may also have a greater response to this supplement, due to their limited intake of creatine in the diet.
If you want to use creatine , an addition of three to five g per day can help you improve strength or speed in your workout.
The beta-alanine is the beta form of the amino acid alanine, muscle cells used for carnosine, this being one of the most efficient in skeletal muscle buffering agents.
Many researchers have linked their use with performance improvements during a physical activity, because thanks to their help we can avoid slowing down during a workout.