Physical activity is an essential part of health for all people. However, workouts often put additional strain on the body especially if a person has high-activity levels. Therefore, if you exercise a lot, you need to get more nutrients to help your body recover. People with active lifestyles often take supplements that support their health and performance. Here is a list of supplements for active lifestyles that will provide you with endurance, energy, and recovery.
1. Protein Supplements
Proteins are essential for fitness recovery. Protein supplements consumed after workouts will provide your body with the amino acids which are needed for muscle synthesis and recovery. Protein is available in the form of a shake and powder. The most effective one is protein powder. It’s a concentrated source of plant or animal protein. Here are seven of the most effective types of protein powder:
- Egg protein
- Whey protein
- Brown rice protein
- Hemp protein
- Casein protein
- Pea protein
- Mixed plant proteins
Choose a complete protein powder, it will provide you with all nine essential amino acids that our body can’t produce on its own. Whey protein powder is very effective for muscle gain, while casein protein is a good option for weight loss. However, it’s important to note that protein powder can have side effects which include:
- High sugar content
- Digestive problems
2. Omega-3 fatty acids
Omega-3 fatty acids can combat inflammation and free radicals as well as decrease muscle pain and chronic fatigue. They can also help keep your arteries clear and smooth, which allows the maximal amount of oxygen-rich blood to reach your working muscles. Fish oil is the best sources of omega-3 fatty acids. Therefore, you can meet your daily dose of omega-3 by eating omega-3 rich fish (salmon, tuna, mackerel, and sardines) three times a week.
Curcumin is the active ingredient in turmeric which has huge antioxidant and anti-inflammatory effects. The curcumin in turmeric can help you reduce physical strain. Additionally, curcumin improves the nervous system and brain functions, lowers the risk of heart disease, and can help prevent cancer. Choose a curcumin supplement that contains piperine – a substance that enhances curcumin absorption by 2,000 percent.
Creatine is found in our muscles, therefore it’s one of the most effective supplements for muscle gain and strength. This organic compound will help your muscles produce more energy and grow faster, reduces tiredness and fatigue, as well as improves high-intensity exercise performance. Creatine supplements are one of the safest and cheapest products that don’t have any side effects. And as a bonus, creatine improves brain function, combats neurological disorders, and help prevent Alzheimer’s disease.
You need a lot of vitamins and minerals if your workouts are high in duration, intensity, and strain. Exercise makes your body produce free radicals which damage cells. Therefore, vitamins E, A, and C will help you overcome cellular damage from free radicals. Before taking multivitamins, consult your doctor and perform blood tests to determine whether you have any deficiency. An overdose of vitamins can cause very dangerous side effects including nerve damage, coma, hemorrhagic stroke, organ damage, and even death.
Electrolytes regulate body fluids, nervous system function, muscle interactions, and pH levels. They include magnesium, chloride, sodium, phosphorus, potassium, and calcium. High-intensity exercise causes dehydration which makes you tired and weak, therefore, putting an electrolyte replacement in your water during or after workouts will protect you from dehydration and replace these essential nutrients.
BCAAs or Branched-chain amino acids are a group of such amino acids like valine, leucine, and isoleucine. They are taken to delay fatigue during exercise, boost the immune system, protect lean muscle, and improve muscle recovery and growth and increase exercise performance. BCAA supplements are especially effective for newer athletes or those who are doing high-intensity training. Branched-chain amino acids can help you lose weight and prevent weight gain. BCAAs can also be helpful for people with the liver disease since they can reduce the severity of HE, according to a recent study.