Sports supplements are very common among those who practice physical exercise. Many people wonder if it is so important to take these supplements when doing sport. Well, it is interesting to know which sports supplements to take and in which cases it is advisable to do so, and in which cases it is not.
Sports supplements, as their name suggests, should be a complement. Therefore, at no time should we forget that the most important thing for the body to really get the nutrients it needs to function properly is a healthy and balanced diet. This diet should be focused on the requirements and needs of each person.
One of the main objectives pursued by many athletes is to gain muscle mass. In this case, training can be complemented with a good rest, a healthy diet and the taking of sports supplements.
In general, it is recommended to take these types of supplements in high intensity or endurance exercises, as well as long duration. Isotonic drinks are a great choice for hydration. In addition, they provide energy both physically and mentally to the body, in the form of carbohydrates. And, even more importantly, these drinks replace the minerals lost with sweat, especially sodium.
What types of sports supplements are there?
One of the most common forms of consumption of sports supplementation is in the form of sports bars. They have a high content of carbohydrates, so they provide a great energy. In addition, they are very easy to digest because among their ingredients are natural fruits such as apples or bananas.
When athletes finish a demanding competition and/or training, the recovery shakes are of great help. They provide nutrients such as carbohydrates, proteins and mineral salts. They are very important for the body to begin its process of recovery and muscle and joint regeneration.
Whey protein, also known as whey, is one of the most consumed sports supplements today. It allows you to increase muscle mass, which is very important, especially in strength sports.
Other supplements are probiotics, which have a positive effect on the health of the digestive system. Very important in endurance tests, in which athletes suffer gastrointestinal discomfort on a regular basis.
Branched Amino Acids And When To Take Them
Branched amino acids are fundamental components for the muscular system. They can be consumed both through food and dietary supplements. One of their main functions is to generate new muscle tissue, as well as prevent the loss of existing muscle tissue. For this reason they are of great help in the trainings, since they stimulate of notable form the organism, allowing to reach of simple and fast form the objective.
Branched amino acids are especially important in high intensity training because they prevent the loss of muscle mass, while allowing to increase muscle mass in an effective and healthy.
Main properties of branched amino acids
Fat loss: these components greatly promote the loss of fat in the body. This fact has been demonstrated by different studies; thus, in one of them, several professional sportsmen taking supplements of branched amino acids lost around 2.2% of body fat during eight weeks of training, at the same time that they gained 4.2 kilos of muscular mass.
Muscle mass: in relation to muscle mass, if the body has the necessary amount of branched amino acids, it does not need to resort to amino acids from muscle reserves to generate energy for training. Therefore, it avoids the loss of muscle mass, thus minimizing the risk of suffering any type of damage at the muscular level.
When to take branched amino acids?
Branched amino acids have several properties and perform different functions in the body. Therefore, when they are taken depends to a large extent on the objective to be achieved.
Taking these supplements before training involves providing an extra dose of energy to the body and avoiding the loss of muscle mass. On the other hand, if taken after training, they help to increase muscle mass and promote muscle regeneration.
Do they have any side effects?
Branched amino acids are compounds that are also found in the food you eat. In addition, about 35% of the body’s skeletal muscles are made up of these amino acids. They are non-toxic compounds and therefore have no harmful effect on the body as long as they are taken in their recommended amount.
If we are not completely sure, the nutritionist and the doctor are the right professionals to whom we will turn if there is any doubt related to this subject.