2024-01-24 05:00:39
The use of protein supplements is common for most people who go to gyms. Whey protein, a supplement that helps build lean mass and burn body fat, is the most popular of them — however, it is not the only alternative.
Whey protein is, in fact, the first step in sports nutrition, according to nutritionists interviewed by Metropolises. The daily recommendation is to ingest at least 0.8 grams of protein for every kilo of body weight, which would represent 64 g for someone weighing 80 kg. This amount of macronutrient is equivalent to more than 200 g of cooked chicken breast or three medium doses of protein supplement.
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This amount, however, is the minimum daily recommendation to achieve hypertrophy — muscle growth. For those who believe that whey has not brought results or want to intensify the results obtained in training using food, experts point out that it is possible to include other supplements that enhance gym results.
Check out their recommended list, in order of relevance:
1. Creatine
Creatine is made up of a group of amino acids (arginine, glycine and methionine) that provides quick energy to the muscles, generating more muscle strength and resistance in addition to contributing, when in sufficient quantities, to muscle recovery.
“But the benefits of creatine go far beyond muscle health. Clinical studies carried out with the supplement point to its effectiveness in preserving bone health in post-menopausal women and brain health, with actions to maintain cognitive function”, says nutritionist Nataniel Viuniski, from the Herbalife Nutrition Council.
The Brazilian Society of Endocrinology and Metabolism recommends taking 3 to 5 grams of creatine per day, at any time, diluted in water or another drink of your choice. The effect appears following the first weeks of use, when the amino acid is stored in the muscle.
“For this reason, consumption must be continuous, even on days when there is no training. There is no need to take breaks in use”, adds the nutritionist.
Creatine reduces muscle fatigue during training 2. Coenzyme Q10
It’s the favorite of the moment and brings countless benefits to men and women. It is responsible for producing energy in cells for cellular transformations that allow organs to function as a whole, even impacting the performance of the heart and brain. Experts recommend using one capsule a day to ensure more energy during training, concentration and focus.
Sports nutritionist Isaac Nunes, from Brasília, highlights that the supplement has been highly recommended for the elderly. “CQ10 is very useful because, although it is produced in the body, as we age, the production of the substance decreases, so it is good to replace the amounts”, he advises.
3. Psyllium and other fiber powders
In addition to supplementing proteins and amino acids, supplementing the supply of fiber to the body is also essential, as they regulate the digestive process and, in the correct quantity, can contain the accumulation and absorption of fats.
Among the fiber mixes, psyllium is the most recommended. “By improving the intestine, we improve metabolism, regulating the absorption of what we eat and preventing inflammation,” explains Nunes.
Nutritionist Bruno Rua, also from Brasília, reminds us that it is essential to combine this type of supplement with drinking plenty of water. “Fiber is essential for anyone who wants to lose weight and have a fully functioning body, but it is necessary to take care of hydration so as not to end up facing problems with dry stools”, says Bruno.
Fiber dietary supplements, such as psyllium, should be taken with water to avoid drying out the body 4. Multivitamins
Not all gym enthusiasts are able to maintain a balanced diet with a variety of fruits, salads and vegetables. For those who don’t have such a colorful diet, nutritionists recommend the use of multivitamins that complement nutrient intake.
“It is better to consume fruits, vegetables and vegetables, but sometimes we neglect our diet, so these supplements can boost our diet, supplementing vitamins and minerals”, explains Nunes.
5. BCAA
BCAA (leucine, isoleucine and valine) is the subject of controversy. It is known that its use is essential for muscle growth, development and maintenance. However, there is controversy among professionals regarding whether its use in supplements can lead to effective absorption, as it can only pass through the intestine and not actually reach the muscles. Studies carried out to date have not been conclusive.
“Alone, BCAA does not bring many results, but it is not a useless supplement. The point is that we already get the amino acids he offers with a good diet and the use of whey protein”, says Nunes.
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“I suggest using it to reduce fatigue and improve muscular performance, but following the guidance of a health professional”, adds sports nutritionist Dereck Oak.
6. Glutamine
Although it is also among the supplements recommended by some experts, glutamine is not popular with most professionals and is considered an accessory.
It is produced by the body and contributes to immunity and recovery of the body following intense exercise. However, there is a lack of scientific research that proves that dietary supplementation is effective in providing benefits.
“The use of glutamine improves the intestinal flora but, to reach the muscles, it is necessary to consume a higher amount, 20, 30 grams of glutamine per day, which would deplete the stores very quickly. However, for good digestion and to avoid inflammation in the body, it can work”, concludes Nunes.
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