DO YOU REALLY NEED THESE SUPPLEMENTS?
Well hello, my beloved reader, I hear you really want to get in shape and ripped to flaunt your luscious muscles but an everlasting debate between ‘Natural or Supplement’ has left you confounded, leaving you to procrastinate the very beginning of your transformation.
Worry no more!
Let me guide you through this and help you understand what is better for you and which part of the beam balance you choose to favor. Now, I know you are aware of the difference between NATURAL and SUPPLEMENT, but let me just brush you up on this.
The term ‘Natural’ simply means what’s conventional. It’s not made or caused by humankind in the sense, you get what nature intends you to. On the other hand, ‘Supplement’ means an enhanced version of something in order to make it better or more effective. Which does NOT mean adulteration?
I’ll primarily focus on Explaining different supplements to you so you have a crystal clear idea and let lose all vague ones.
You must have heard all sorts of rubbish about whey. “It’s bad for you”, “You should never do whey” and even to an extent where people say “THEY’RE DRUGS!’’. (A moment of silence for whoever says this). Well, whey is nothing but a pure form of protein. It is a watery part of milk that separates after formation of curd is complete, in cheese making process. So it basically is a dairy product in layman’s term. Once pasteurization of milk is complete, 80% is casein and 20% is liquid whey. This liquid whey is then separated via enzymes and a lot of separation machines. After separation, liquid whey is fed into a series of hot and cool dryers and the leftovers are solid lumps of grainy substance. And that my dear reader is whey protein.
Different brands later blend synthesizers for better absorption of protein for recovery/development and flavors too. That is the end product you buy. So the next time anyone says WHEY is bad, you know how to refute on this one now! You’ve just learned a lot about Whey but hey, why do you need it in the first place? Let me explain this to you in a simple manner. When you work out you heat up your muscle. It stretches, contracts, bends and squeezes. A human muscle is like rubber, stiffer when cold and softer when warm. Muscle also tends to go under extreme torture when you do weightlifting. There comes a point when you’ve reached ‘’Muscle Failure’’. After this point, you no longer can stress your muscle. So when this happens, your muscle needs ample amounts of protein to help recover the stressed out muscle, and help you build them stronger too. Whey is a pure form of protein which gets absorbed by your muscles. It’s muscle FOOD. If you’re still not convinced and want to get the most amount of protein from your diet, you might want to make sure you eat egg whites (6-8 hard boiled should be sufficient in the mornings), chicken and breast turkey (roughly 100-150 grams in lunch), pork, 200 ml of milk twice daily, thick yogurt. This should provide sufficient amount of protein to your body. You could also munch on pistachio nuts as they are rich in protein. But not all of the protein will be absorbed by your body because of its complex food breakdown. So if you really want to make the most of your efforts, I suggest you go in for Whey Protein.
Much like Whey, Casein is the most important part of milk that helps to make cheese. The 80% fluid left over as discussed above is Casein Protein. Casein has the ability to provide your bloodstream with a slow and steady flow of amino acids that could last for hours. This slow absorption helps in the building of muscles. Muscles may not be built overnight, but drinking a glass of casein-rich milk is the ideal protein to consume right before bed, as it’ll be more helpful throughout the night than any other protein option.
Sometimes a combination of Casein and Whey serves a good blend. The science unequivocally shows that the digesting rate of protein is an important regulator of protein balance. Whey provides a quick burst of protein synthesis while casein makes an ideal protein supplement to sustain long periods of an anabolic environment for muscle growth. Based on these different characteristics, whey and casein can be used alone and in combination to exploit their unique biologic effects. Casein will best help you before you sleep so make sure you do have a glass of milk along with Casein. But If you choose to continue with your diet, make sure you do eat pea in your meals, chicken breast (100-150grams), soy, beef and one of the best will be quinoa with a dash of spices.
For the geeks, ‘Glutamine is an amino acid that is used in the biosynthesis of proteins’–Wikipedia. Biosynthesis is the process in your body that turns simple structures into more complex structures. It is also known as Biogenesis. First used in powder form by people in the fitness industry who were looking to preserve muscle tissue, L- glutamine is an amino acid that is a building block of protein. L-glutamine is the most abundant amino acid in the bloodstream and it makes up 30-35 percent of the amino acid nitrogen in your blood. It’s actually known as a conditionally essential amino acid because your body uses it in large amounts. It most commonly is used to lose weight fast, burn fat and build muscle. While this remains the case, L-glutamine has an abundant of benefits in general fitness of the body like it improves gastrointestinal health because it is a vital nutrient for the intestines to rebuild and repair, curbs cravings for sugar and alcohol, fights cancer, improves diabetes and blood sugar. Now, what more would you want! The manufacturing methods of amino acids are categorized as:
1) Extraction from hydrolysates of animal or plant protein.
2) Chemical synthesis.
The best glutamine products on the market are derived from the natural fermentation of vegetables. This can be an expensive process but it ensures the highest quality. Well, should you need it? Of course. Unlike Protein, Glutamine is used by many people across the globe who are not into fitness but still keep healthy, patients after surgeries, mid-aged and senior citizens. Glutamine is essential for a graceful functioning and curing of your body.
JUST GO FOR IT.
BCAAs or Branched Chain Amino Acids is a combination of three amino acids namely Leucine, Isoleucine, and Valine. This too like Whey is a dietary protein which can promote as well as increase muscle recovery and muscle growth over time. Now, I will break down each term to explain what BCAA means.
Branched-Chain just refers to the molecular structure of the amino acids. What this means is that an amino-acid has aliphatic side chains with a branch (a central carbon atom bound to three or more carbon atoms). That’s for geeks! But basically, leucine, isoleucine, and valine are amino acids that our bodies do not produce and are highly essential for our body, clinically claimed by various researchers.HIIT (High-Intensity Interval Training), Powerlifting, Heavy weight training, Flexing and Stretching basically cause an increase in serotonin (a neurotransmitter) level in our body that is responsible for causing fatigue. Bcaa’s reduce serotonin levels, thus canceling out fatigue and actually increasing exercising performance.
There have been many studies that promote this exact ability: In 1998, subjects ingested either BCAA or a placebo before taking an endurance cycle ride in the heat. The BCAA group cycled 153.1 minutes on average, while the placebo group averaged only 137 minutes. A more recent Japanese study looked at the effects of a BCAA mixture on athletes during a one-month training stint and found that indices of blood oxygen-carrying capacity were increased. Bcaa’s also reduce muscle breakdown if you are doing HIIT or any cardiovascular exercises. Some data shows that BCAA supplementation before and after exercise has beneficial effects for decreasing exercise-induced muscle damage and promoting muscle protein synthesis. A 2006 study concluded that the intake of BCAA may promote an anabolic hormone profile (causing muscle repair after workouts) while also decreasing the likelihood of training-induced muscle damage. For my readers who still prefer a conventional diet, consume chicken, fish, eggs. Soy protein also helps along with beans, lentils, and nuts.
Creatine is a compound formed in protein metabolism and present in the much living tissue. It is involved in the supply of energy for muscular contraction. – (Wikipedia) It is normally found in meat and fish. Creatine is also naturally made in the human body in the kidney and liver and mainly stored in muscles, but about 1.5-2 percent of the body’s creatine is converted to creatinine daily.
Overall, creatine appears to have modest benefits for intense, repetitive exercise lasting less than 30 seconds. It does not appear to have significant benefits on endurance aerobic exercise. Exercise requires energy. Your body gets energy from the foods that you eat. Those foods are broken down into chemical energy called Adenosine TriPhosphase (ATP). This ATP has stored energy and released as necessary to do work. If you think of the storage of ATP as your energy bank account it can determine your overall ability for instant bursts of power when you exercise. During the times of heavy exercise when your ATP stores are exhausted, you can call in a quick favor from stored creatine to be turned into ATP for more short term energy.
Creatine can be produced by the body and can be found in certain foods. Making the loan significant and useful, you’ll want muscle saturation to happen. This is where creatine supplementation comes into play. Your body can store high concentrations of creatine and uses it to increase energy availability, as needed. Without a doubt, the best time to supplement is immediately after exercise. Following exercise, your muscles are most sensitive to the effects of insulin. This means that the insulin-meditated transport of creatine, carbohydrates, and amino acids into muscle will be greatest after exercise. Take full advantage of this metabolic window of opportunity by taking creatine with simple sugars and whey protein immediately after exercise. Creatine can be naturally found in beef, pork, and fatty fish. Even though your body produces small amounts, unless you eat about 1 lb of meat daily, you won’t be able to get the saturation effects of creatine supplementation and benefit from the effects.
Coming to the last supplement and reading hundreds and hundreds of words, do you feel tired or any loss of energy?Well, of course, you don’t realize but sitting and reading this article has cost you some energy depletion. Such is the case with any activities you do. And this is not how you want to be going for your workout. You need to be PUMPED and full on your energy levels before you hit that treadmill or head on to deadlifts. You need PRE-WORKOUT. A simple breakdown of the term won’t leave you baffled. It is simply ‘before your workout food’ that you need to consume so you’re all fuelled up for your workout. Pre-workout supplements are more popular today than they ever were. That’s because they’re formulated with ingredients that work together to ramp up your energy and endurance, increase strength, crank up muscle growth, and burn off body fat. They are comprised of various ingredients namely:
ARGININE is one of the most popular pre-workout ingredients because the body readily converts it to nitric oxide (NO).
BETA-ALANINE is an amino acid that combines with the amino acid histidine in muscle cells to form carnosine, which is critical for muscle strength.
BETAINE is a modified amino acid known as trimethylglycine. It’s effective for boosting muscle strength and power by as much as 25% and increasing the number of reps you can do by 10 percent.
BCAA’s include the three amino acids leucine, isoleucine, and valine. They’re important for driving muscle growth, increasing energy, and blunting fatigue.
CAFFEINE is a powerful stimulant that increases alertness by binding to receptors in the brain. This keeps nerve activity up and fatigues down.
CITRULLINE MALATE is a combo of the amino acid citrulline and malic acid. It increases energy levels by removing ammonia from the body—a process that delays fatigue and improves recovery.
CREATINE provides muscles with the quick energy they need during workouts. It also pulls more water into the muscles for a greater pump, which turns on processes that lead to greater long-term muscle growth.
GLYCEROL is the backbone of triglycerides—the primary fats in our diet. It also has strong osmotic properties, attracting and binding large amounts of fluids like water for a greater pump.
TAURINE is an amino acid that helps to increase muscle endurance and strength. It can increase blood flow to muscles by enhancing NO production. Taurine also draws water into your muscles for a bigger pump.
TYROSINE is an amino acid that boosts energy, mood, and mental focus by producing hormones and neurotransmitters that boost your intensity during workouts.-(muscleandfitness.com)
Pre Workout is essential for keeping your energy reservoir filled up to the brim. Best pre-workout foods for conventional diet are bananas, caffeine (strong black coffee), Fruit smoothies, chickpeas, egg whites, whole grain toast, Greek yogurt, and maca. And here we finally are, I see you’ve gained quite a bit of knowledge and you now know what’s perfect for you. Supplements or Natural, it is your choice and choices are always different from person to person. But remember, you need to set your goals, don’t give up! Never do! Work harder and stay focused. Believe in yourself because YOU are worth it.
I wish you the very best. Learn, Preach, BE AN IRONOID.