Fitness Programs
Have you ever wondered what the best nutritional supplements are for increased fitness program performance, and results? The fact is that 99% of dietary supplements are not worth spending a dime on. Beware!
So how do you determine what really works? After all, there are hundreds of different nutrition supplements being offered in the marketplace today, and many of the claims sound pretty good. The answer is good science. Only consider purchasing supplements that have shown positive results through many scientific studies.
I'm going to make it easy for you, and narrow it down to the 6 best nutritional supplements that have shown through science to aid in fitness program results.
Please be advised that these 6 have all been shown to be effective based on numerous scientific nutritional studies. I personally would only consider these 6 when designing nutritional support for an exercise program.
1. Whey Protein
Use this fast acting protein both before, and after your workout. Nutrient timing is crucial to workout success. The greatest aspect of whey protein is it breaks down quicker than other proteins. Go whey!
2. Branch Chain Amino Acids (BCAA)
Make sure you get enough Leucine, Isoleucine, and Valine. Make sure you get between 10 - 12 g/day of branch chain amino acids.
3. Creatine Monohydrate
Creatine is a compound used to supply energy to your working muscles when you workout. Nutrition studies have shown that Creatine helps increase lean tissue, increase energy levels, and speed up exercise recovery rate.
The proper dose for your fitness program is as follows:
.3 g per kg of body weight per day for 5-7 days.
.03 g per kg of body weight per day for after the 7 day loading phase.
I also recommend 0.1 g per kg of body weight per day immediately after your intense workouts to aid in recover.
4. Caffeine
Ingesting caffeine delivers a thermogenic effect in the body. Therefore, it helps increase the metabolism of free fatty acids, and has a glucose sparring effect.
It is recommended to take 5 mg of caffeine per kg of body weight 45 minutes before your fitness program workout session.
5. Beta Alanine
Beta Alanine is a naturally occurring amino acid hydrogen ion buffering agent that takes away the acidity in the muscle to delay fatigue.
It is recommended to take 6 g per day for the first 3 weeks followed by 3 g per day for the next 3 weeks.
6. Omega 3 Fatty Acids
Omega 3 fats serve as antioxidants, and anti-inflammatory agents. My favorite way of getting omega 3's is by way of fish oil, or flax seed oil.
It is recommended to ingest 1 - 2 grams each day of fish oil. Strive to get 500 mg a day of DHA, and EPA, which is ultimately found in fish oil.
These are the 6 best nutritional supplements, based on science, to help increase your fitness program results, and workout performance. The only other dietary supplement I would care to mention is a multiple vitamin to guarantee you are getting enough vitamin D. Consider the 6 that I have mentioned, and beware of the rest. You have been warned!
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