Sports supplements can be classified into many kinds. they vary based on what kind of benefit they can give or what kind of form they have. some of the major kinds of sports supplements can be classified into nine. this includes: Protein Shakes/Powders, Creatine, Weight- gain Powders, Meal Replacement Powders, ZMA, HMB, Glutamine, Thermogenics, and Anti-oxidants.
Protein Shakes/Powders
Exercise can reduce the amount of protein stored in the body. this is because our body would tap our protein sources for energy. Consumption of an adequate amount of protein could hamper this phenomenon and provide support for building muscles instead of losing it.
Protein can also increase the metabolic rates of some individuals. Protein is more active metabolically compared to carbohydrates and fats. this makes protein digestion require about 30% more calories than fat or carbohydrate.
Nowadays, because of the demands of fast-paced life, consumption of enough quality proteins could be difficult during the entire course of a day. Protein intake can then come to the picture. Mixing protein powders in different kinds of beverages could easily increase the total amount of protein one can take in a day. this can increase lean mass due to protein nitrogen balance.
Protein powders are low in carbohydrates. they could come from a variety of sources. they could come from milk, soy or egg but the most effective ones nowadays are derived on whey.
A compound called Adenosine Triphosphate or ATP can be used to create energy for muscles. this compound releases phosphate molecules to aid in the formation of Adenosine Diphosphate or ADP which releases energy. Since the human body has low amounts of ADP, ADP has to be converted back to ATP to enable the energy-producing process to repeat itself.
Creatine functions by increasing the rate of reforming the ATP through speeding up the process of giving away required phosphate molecules. ATP would then be ready to produce energy again. More creatine levels in our bodies allow us to work longer, harder and better. Eventually, gain in strength and muscle size could be the relevant result.
Creatine is present in our bodies and can be found through foods like meat or fish. however, we have to eat a lot of this food so our body could absorb required amount of creatine for optimum performance. Supplementation is an easier method. Creatine can be in the form of capsule, tablet, powder and liquid. A drink mix containing creatine could also be bought.
In order to increase weight, we should increase our calorie intake. this is not an easy task because if you are used to taking a certain amount of food, you’ll be forced to take more food that you may not be able to handle. Because of this, people turn to weight gain supplementation.
Weight gain is a better choice for many not only because it makes them get rid of their underweight figure but also stuff in protein and other nutrients to aid muscle development inside the body instead of fat. this supplement can provide 500- 2000 more calories for every serving. Mixing this with milk, juices or other kinds of beverages could increase the calories. High amounts of protein and required carbohydrates could ensure that one grows naturally and in a healthy manner.
Meal Replacement Powders
Because it is impossible for people who are always on the go to consume 4- 6 short meals everyday, Meal Replacement Powders or MRPs were created. Snacks like potato chips or chocolate bars would be convenient but wouldn’t be healthy. MRPs provide an easier way for us to consume food frequently while not worrying about the nutrients that we can have from it.
MRPs contain a macronutrient mix that would generally put the body in anabolic state. MRPs are high in protein, medium in carbohydrates and low in fat. aside from this, they also contain essential vitamins and minerals.
ZMA is designed to optimize the use of Magnesium and Zinc. ZMA acts by controlling the body’s anabolic hormone levels and use this to increase testosterone which is believed to increase strength and muscle growth.
HMB basically allows athletes or just about any person to work out harder or more often without worrying about muscle loss that can be caused by long hours of exercising. HMB can be found in food too. however, it would require insane amounts so supplementation is still the better choice.
Glutamine provides the body essential amino acids to prevent muscle breakdown while creating more opportunity for muscle growth. Glutamine is often ignored but it is important if one wants to have an optimum environment for muscle development.
Thermogenics are basically fat burners that aid the body while working out. this supplement can be effective if done with proper work outs. Combined with an exercise program and a sensible diet, thermogenics can hasten the reduction of body fat.
A good antioxidant is essential for the body. Antioxidants remove unnecessary free radicals. these free radicals are known to attack cells and inflict fatigue to a person. by lessening causes of fatigue, we can exercise more efficiently.
