For all the fitness enthusiasts and potential athletes, here is our compilation of best supplements which help increase muscle power and delay fatigue and restlessness. These
include creatine monohydrate, caffeine, protein, glutamine, fish oils and beta-alanine.
If you’re a fitness enthusiast or wish to train your body like that of an athlete or bodybuilder, you must have heard about the various supplements available in the market which let you take maximum advantage of your training.
But are all supplements safe and beneficial? No, there are a lot of fake and inorganic supplements available in the market which can have a negative effect on your body in the long run! Therefore, it is very important for you to wisely choose your supplement before you get addicted to it:
1. Creatine Monohydrate
There is a reason why creatine tops this list and you’re probably already familiar with it. But if you aren’t- it is one of the most effective supplements when it comes to improving high-intensity work capacity, muscle mass, strength, and body composition. It is important for any physical activity which requires instant energy for intense workout.
Caffeine is the most common supplement we consume on daily basis basically for alertness but what we don’t know is that it also reduces the perception of effort, increases fat oxidation, and stimulates the release of endorphins during your workouts. Caffeine is a well-documented ergogenic aid in performance research, and its use in sports dates all the way back to the 1920s.
3. Whey Protein
Whey is fast-digesting protein and thus, it is perfect for post-workout stimulant as it increases muscles’ ability to recover and adapt after a vigorous exercise. A blend of whey and casein protein promote muscle hypertrophy and improve body composition to a greater extent.
Glutamine helps remove excess ammonia, which usually gets accumulated due to intense exercise, thus regulating your body’s acid-base balance. Individuals who are engaged in heavy resistance training, two-a-day training splits, or are in a calorie deficit may benefit from the extra support of glutamine supplementation.
5. Fish oils
Omega 3 fatty acids help reduce post-exercise muscle soreness and speed up the process of recovery and fish oils are an excellent source of omega 3 fatty acids. It has anti-inflammatory and antioxidant properties which are important for strength to athletes and body builders.
6. Beta- Alanine
This supplementation helps you to improve your exercise performance and training volume. During the high-intensity activities, your body may accumulate hydrogen ions which may cause a drop in your pH level, which would ultimately result in fatigue. It increases intramuscular carnosine content, hence, increases the body’s ability to shield hydrogen ions and postpone fatigue.