The Three Best Fitness Supplements Proven By Science
Supplements are used by some athletes and bodybuilders to improve their strength, muscle growth, and energy. They can aid their training and help them meet and exceed the goals they have set for their physical performance. What are the top three supplements proven by science?
The top three supplements for athletes and bodybuilders are whey protein, Creatine, and branched-chain amino acids (BCAA). Whey protein is proven to boost athletic performance, creatine helps improve muscle mass, and BCAAs reduce muscle breakdown and prevent fatigue.
Below we will look at each supplement and see what takes them to the top of the list.
Whey Protein
Whey protein is found in many dairy products. Whey protein is the byproduct of cheese-making. It makes up a substantial amount of the amino acids that are essential to the functions proteins perform in your body. It is used to improve athletic performance by many athletes and bodybuilders.
Whey protein powder can be added to liquids or other soft foods. It can also be blended with fruits or vegetables to make a smoothie.
Uses Proven by Science
Scientific research has proven that whey protein has been proven effective for the following conditions:
Speed Muscle Growth
Whey protein has been proven to be effective in helping your muscles grow and increasing the strength of your muscles. It has also been shown to reduce the recovery time needed after a workout.
That’s why many users choose to take one of the best protein powders for muscle gain.
Weight Gain
Whey protein was shown to help in weight gain for people that have trouble gaining and keeping weight on.
Healing After Injury
Whey protein was shown to be beneficial to anyone recovering from injuries including burns and chronic wounds.
Reducing Allergies
Research has shown that giving an infant a hydrolyzed formula containing whey protein can help reduce the risk of allergic reactions and the risk of those infants developing allergies.
Usage and Side Effects
Whey protein has been deemed safe to use without any major side effects. People that have a sensitivity to dairy products may experience some abdominal discomfort when using whey proteins.
Creatine
Creatine is a natural amino acid that is found in the muscles and brain. Red meat and seafood are good natural sources of creatine, but those sources are well below the amount of creatine found in supplements. The liver, kidneys, and pancreas make 1 gm of creatine each day. Your body can store phosphocreatine in your muscles until it is needed for energy.
Taking creatine every day has been proven to increase your athletic performance and increase your muscle mass.
Uses Proven by Science
Creatine has been proven to be beneficial for many medical uses. We will look at each one below.
Muscle Strength, Size, and Performance
When taken orally, creatine has been proven to allow athletes and bodybuilders to increase their physical activity. It allows the athletes to do more reps, which leads to bigger gains in their strength, performance, and muscle mass. It is taken by athletes and bodybuilders during intense activities that will need to quickly recovery while training or competing.
Preventing injury
Creatine can reduce injuries to muscles, nerves, tendons, bones, and ligaments. It will also reduce muscle cramping and dehydration during and after an athlete or bodybuilder’s performance.
Brain Health
Creatine has been shown to improve an adult’s performance during cognitive tasks.
Bone Health
Studies have shown creatine helps to counteract declines in muscle and bone mineral density due to aging.
Rare Creatine Deficiency Syndromes
In children with creatine deficiency syndromes, oral creatine supplements have been shown to show improvement in their symptoms and condition.
Skin Benefits
Research has also suggested that creams containing creatine can reduce skin sagging and wrinkles when used on the skin. Other studies show it can reduce sun damage as well.
Uses and Side Effects
Creatine is shown to benefit athletes that would require short bursts of energy or an increase in muscle strength. This will include sprinters, weightlifters, and members of team sports. People with low levels of creatine, like vegetarians, will benefit the most from using creatine supplements.
Studies have shown creatine to have little or no side effects for continuous use up to five years long. Creatine, however, should not be used with caffeine. The caffeine may decrease the effectiveness of the creatine.
Branched-Chain Amino Acids (BCAA)
Branched chain Amino Acids (BCAAs) are essential nutrients for supporting the metabolism of muscles and are necessary to build muscle tissue protein.
BCAA include valine, leucine, and isoleucine. They are commonly found in dairy and meat. BCAAs have been shown to stimulate the building of muscle protein and reduce the breakdown of muscle as well.
Uses Proven by Science
BCAAs improve athletic performance, reduce muscle breakdown, and help prevent fatigue.
They have been shown to reduce the soreness of your muscles after a workout as well as prevent the wasting of your muscles.
They are also used to assist brain function in people with liver disease and can help movement disorders that can be caused as a side effect of antipsychotic drugs.
BCAAs can help boost the appetite of cancer patients, and protect against liver cancer in people with cirrhosis. BCAAs can help reduce the symptoms associated with diseases such as tardive dyskinesia, and hepatic encephalopathy.
Uses and Side Effects
During studies, BCAA’s have been proven to be safe when taken for up to 2 years. There are concerns when using BCAAs before or during activities that can be affected by motor coordination such as driving or operating heavy machines.
BCAAs may cause some minor stomach issues in some individuals including diarrhea, bloating, and nausea.
Conclusion
Creatine, whey protein, and BCAAs are the top three supplement leaders when used by athletes and bodybuilders as well as other individuals. Whey protein is a byproduct of cheese-making and has been shown to boost athletic performance. Creatine
Is naturally found in your muscles and brain. It helps improve muscle mass as well as bigger gains in strength and performance.
BCAAs are commonly found in dairy and meat and have been shown to improve performance, reduce muscle breakdown, and prevent fatigue in future workouts and performance.
