Why and when is it worth using supplements and nutrients?

Supplements, according to their classification, supplement the diet in case of deficiencies of specific ingredients or increased demand. This group also includes protein supplements. People who are wondering what supplements are best to start with should remember that the basis must be a healthy and well-balanced diet. It should be borne in mind that the best results will be achieved by strictly following the manufacturer's guidelines regarding dosage. In this case, more does not necessarily mean better. Overdose is associated with the risk of deterioration of health. What benefits can supplementation provide us with and when is it worth using such preparations?

When to take protein? The most important information about nutritional supplements

Protein supplements are one of the most frequently chosen supplements. They are used by both amateurs and people who are just starting their adventure with the gym. Their task is to supplement the diet with high-quality and easily digestible proteins. They are necessary for building muscle mass (we also recommend muscle mass preparations available from Biolab). When to take protein? This ingredient is especially recommended for people who regularly practice sports, systematically increasing the intensity of training. In such cases, the loss of protein from body weight is quite large and it is necessary to supplement it. For this purpose, you can add protein supplement to meals or use it, for example, to prepare a cocktail that we consume for second breakfast.

What effects can you count on? The result of regular use is muscle development. They are also better protected against the catabolic process. In addition, we feel less tired, even after intense training. A slimming supplement is also a good solution. Eating more protein helps to reduce the feeling of hunger and thus better control your appetite. Protein is a macronutrient that helps build lean body mass. In addition, it helps to accelerate metabolism. Protein contains amino acids that play a key role in the muscle growth process. Additionally, they accelerate the fat burning process and increase the level of satiety hormones. Thanks to them, we feel full faster and can reduce the number of calories. Biolab's offer also includes other slimming preparations, including: they accelerate the process of fat tissue breakdown, intensify lipolysis and inhibit lipogenesis. We also encourage you to read our article on the best weight loss supplements (link to article).

What supplements to start your adventure with the gym?

Supplements are a source of complete protein. Thanks to this, they not only accelerate the muscle building process, but also improve the effectiveness of training. It is assumed that the best source is whey protein. It contains as many as nine essential amino acids and is quickly and easily digested. From what age can you take protein? The packaging usually contains information that the product is intended for healthy people over 18 years of age. This does not mean, however, that young athletes do not use such supplements. In their case, however, it is necessary to choose conditioners with the shortest possible list of ingredients. It is important that they do not contain any stimulants such as caffeine. Young people should approach the topic carefully, preferably by consulting a trainer.

Many people also wonder when to take protein to get the best results. The time around training is recommended. However, the question remains before or after training? It is difficult to give a clear answer, as both solutions have their advantages. If we take protein supplement before training, we can count on a quick injection of amino acids that will be used by the muscles during activity. On the other hand, post-workout supplement will accelerate regeneration processes. There is a large group of people who prefer to consume supplements after exercising. This is a quick way to replenish energy and amino acids, which will work whenever you don't feel like eating a big meal yet. Consuming a protein shake before training may make some people feel heavy. The supplement can also be used on non-training days. It is recommended to all who are unable to provide adequate protein supply solely through diet.

What supplements to start with? Check your creatine

The most popular supplement with anabolic effects is creatine. For how many years can it be used? According to the position of the American Academy of Pediatrics (AAP) and The American College of Sports Medicine (ACSM), it is not recommended for people under 18 years of age. This is due to the lack of evidence on its safety and effectiveness at a young age. When it comes to the effect on adults, creatine is the best-tested and most effective product, especially in relation to strength, bodybuilding and strength-speed sports. In this respect, creatine monohydrate is the best. Its bioavailability is over 99%. When to use creatine? Absorption is slightly better after training, but in practice it does not matter that much. It is important not to take it on an empty stomach, as there is a risk of gastrointestinal problems. It should also be remembered that creatine is better absorbed with a meal.

When to start taking creatine? It is worth noting that there are no contraindications to starting supplementation at the beginning of your adventure with the gym. In practice, this is not a recommended solution. The first months involve quite rapid progress. The body responds well to various training programs and we can enjoy visible effects. Stagnation usually occurs after about a year of regular exercise, but sometimes earlier. It is in such a situation that it is worth seeking help in the form of creatine. Thanks to this, we will be able to fully use its potential. We will need knowledge of the correct exercise technique and the ability to listen to our body. What effects can you count on? Primarily to increase strength, resistance to fatigue and faster muscle protein synthesis. An additional benefit is an increase in lean body mass and an increase in muscle mass. Many people wonder whether to take creatine every day? Yes, but only during the cycle, which should last 4-6 weeks. Then, you need to take a break from supplementation for at least a month. The recommended dose is 5 g per day.

What other supplements are worth taking?

The list of supplements is very long, so each person can find a product tailored to their needs. For people wondering what other gym supplements to choose, we recommend our article in which we describe the best products for beginners (link to the article). It is worth mentioning preparations that are recommended to most people due to the high risk of deficiencies. The speech includes: about vitamin D and Omega-3 acids. The need for vitamin D supplementation is related to ineffective skin synthesis, especially in autumn and winter. Meanwhile, the described ingredient plays a key role in the regulation of calcium and phosphate metabolism. Deficiencies are also associated with the risk of musculoskeletal disorders, digestive and absorption disorders, and kidney and liver diseases.

Supplementation of omega-3 fatty acids is necessary for people on a vegan and vegetarian diet. They have anti-inflammatory and anti-cancer properties. In addition, they have a positive effect on the circulatory system and heart, and improve the functioning of the brain and central nervous system. Both ingredients contribute to joint health. We also encourage you to read the article about what supplements will ensure healthy joints and when it is worth taking them. (link to article)