If you follow influencers who navigate the world of fitness, you’ve already seen a jar of “BCAA”. The dietary supplement companies are ready to pay the big prices to be endorsed. Create the illusion that by buying their products you will have more muscles. But what is it really? Is it absolutely necessary?
The quick and obvious answer is no. If you have a healthy, varied and micronutrient-rich diet, you do not have to invest hundreds of dollars in a multitude of products. Know that in North-America, our urine is very expensive.
That being said, if you have the means and are aware that whatever you ingest will not be fully used, taking some supplement can reduce the recovery time between workouts and allow a greater frequency of activity in the week .
Here is a short list of what I personally use to optimize my recovery time.
The famous “BCAA” or, rather, the amino acids. The body needs twenty-one amino acids to function well. Of these twenty-one, nine are said to be essentials. That means, the body is unable to produce them naturally and we must find them in our diet. BCAAs are composed of three amino acids: leucine, valine and isoleucine. These are three important molecules in muscle composition. On the other hand, we find these amino acids in our food. Using “BCAAs” is just a simple way to add essential proteins to your diet, but absolutely not necessary. It is especially used when you want to build muscle mass.
Glutamine is a non-essential amino acid. The body is able to produce it by itself. Glutamine is used in sports and training for its function of recovery and help with protein synthesis. Said in a simple and effective way, you will be less curtailed tomorrow. Be careful, some sites will recommend you to take between 20 to 40 grams per day. Unless you want to buy every three days, you should not go crazy with that. The body produces it and we can find more in our diet.
Multivitamins are quite simple. The name says it. It is a discharge of vitamins and micronutrients. However, not all vitamins are created equal. Check the maker and find out what’s inside. With a diet that lacks vegetables, supplementing with a multivitamin in the morning can help.
Adding Omega-3’s on a daily basis is a good way to include a good source of fat in your day. I’m talking about ten calories, nothing alarming. Fish oil has a reputation for being effective on the brain, especially for certain problems of depression, bipolarity or even attention deficit disorder. Some use it to help with their blood pressure, others to help prevent eye problems such as glaucoma and cataracts. Obviously, it is a preventative avenue, in doubt, better help our body as best we can.
Creatine has a bad reputation. The name of this product is often said in a low voice to make sure that the neighbor does not know that we are on drugs. No, it’s not a drug. It is a molecule that the body is able to produce on its own and that is found in certain foods such as pork, beef, salmon, tuna, etc. Creatine is used by the body as a fast energy. During a sprint or maximum effort, creatine is the element primarily used for the creation of ATP (energy). The companies will try to recommend that you take four times the normal daily dose. It is, above all, a good way to make you spend your money faster. Five grams a day is good enough.
There is no magic potion. None of these supplements taken without the addition of physical activity will bring you results. If you take a dozen multivitamins three times a day, it’s time to stop. Find out what you are taking, do not abuse products and especially … Get moving!