Science-based fitness supplements

With all the different types of supplements on the market, it can be difficult to distinguish it Worth buying and what you have to transfer. This is especially true of fitness supplements, they are sold to convince you that you need to get everything pre-workout supplements before the protein powders if you are trying to be in better shape. Don’t panic: you don’t have to buy everything you see in the supplement store.

Although much The supplements are a waste of money, some keep their promises, and there are even scientific studies to support them. I removed the assumptions and deleted the additions that were useful and approved by the experts. Continue reading to find out which supplements to invest in.

Read more: Best vitamin prescriptions

What to look for when buying supplements

When purchasing supplements, you may notice that many of them may have labels such as fat burners, BCAAs, or other complex names. Many of these labels are marketing tactics aimed at attracting you and they are usually too good to be true. DJ Mazzoni, a registered nutritionist and medical expert at Illuminate Labs, says there are two important things to consider when buying supplements.

The first part additionally looks at the company’s testing of its products. “Ideally, the supplement company will publish test results that prove their products are safe and accurately labeled.” According to him, this is the main thing, because fitness supplements are more contaminated with illegal substances than products. In other words, the Food and Drug Administration does not have the authority to review dietary supplements for safety or efficacy.

Alternatively, it is important to look for third-party testing programs that test banned substances in sports. Mazzoni recommends looking for an NSF certificate on the label to ensure the safety and effectiveness of the product. The second thing to consider is that the dose is based on published medical studies. He explains: “For example, creatine has been proven to be effective, but most medical studies include a daily dose of around 5 grams with a high loading dose a week or two ago.” Therefore, if a product contains 1 gram of creatine, even if the brand gives a test result, it is unlikely to be of any benefit.

Read more: The best multivitamins

Supplements that will justify your money

Now that you know how to determine if a brand is reputable, you may be wondering which supplements are worth investing in. It all depends on your fitness goals and needs. Please be sure to consult your doctor before taking any supplements.

Whey protein

Protein is a necessary macronutrient for everyone, whether they have a fitness goal or not. According to Mazzoni, at least 20 grams of protein after exercise is effective in rebuilding and building muscle. Although protein powder can make an additional contribution, it is recommended to eat as a whole food. However, if you are on the path to protein powder, it is recommended to take whey protein powder from pasture animals. If you can’t drink serum, you can opt for herbal alternatives. When choosing a vegetable protein powder, make sure that it does not contain sugar, fillers, preservatives, or proteins and amino acids. Also keep in mind that plant-based protein powders contain high levels of heavy metals such as lead.

Read more: The best protein powders for muscle building

creatine monohydrate

Creatine is one of the few powder supplements that has been thoroughly studied and proven to be effective. It is known to help improve health and strength, strength and muscle mass during exercise. Extensive research has shown that it is safe to use, and the International Society for Sports Nutrition has confirmed that even higher doses do not have adverse long-term effects. Mazzoni recommends taking creatine daily, but people should consult a doctor about long-term daily use for more than six months.

As a rule, it is recommended to take 3-5 grams per day, and it is important to make sure that the name of the supplement contains the word monohydrate, because there are other types of creatine, which have not been well studied.

When taking creatine monohydrate, you may notice a slight weight gain, but this is due to water retention in the muscles. Adequate hydration when taking creatine supplements can help reduce other possible side effects such as digestive problems, muscle contractions, stiffness, and heat intolerance.


Caffeine is found in coffee, some beverages and some supplements. Caffeine not only boosts your energy but also helps you improve your workout. If you are in good health, 400 milligrams is the maximum daily limit. “A normal dose of caffeine is about 200 milligrams before a workout,” explains Mazzoni.

You may have noticed that caffeine is written on the labels of pre-workout supplements, but some people may not want additional ingredients like artificial sugar. If you want to see the benefits of caffeine, you can It is better to drink a cup of coffee 45 minutes to an hour to practice. An 8-ounce cup of coffee contains about 80-100 mg of caffeine.


Citrulline is an essential amino acid that is not formed by the body from food sources and can also be found in two additional forms: L-citrulline or citrulline malate. The difference between the two is that the first is pure citrulline, and the second is derived from citrulline and mixes with malic acid to provide energy. Although some evidence supports the health benefits of L-citrulline, citrulline malate has not been studied enough to determine whether it provides the same benefits. Foods that produce citrulline naturally include watermelons, cucumbers, vegetables, meat, and nuts. L-citrulline has become popular among athletes because it increases blood flow and protein synthesis, and stimulates signals inside the body that are involved in building muscle.

The supplement will help you recover and at the same time help you exercise as intensely as you want. L-citrulline also provides other health benefits that are not related to exercise. “L-citrulline lowers blood pressure in patients with hypertension because it is a precursor to nitric oxide,” explains Mazzoni. You want more nitric oxide because the molecule dilates your blood vessels and improves blood circulation. If you decide to take L-citrulline, it is recommended that you take a maximum of 10 grams as a pre-workout.


Beta-alanine is an essential amino acid produced by our body that also helps produce carnosine. Carnosine helps muscles work harder and longer until they are tired. This will help reduce lactic acid build up in your muscles during exercise and improve endurance and athletic performance.

Studies show that beta-alanine has a positive effect on muscles. At the same time, the boatmen were given beta-alanine for seven weeks. Compared to those who did not accept it, they saw an improvement in speed and swam faster in 4.3 seconds. It has even been found to help strengthen the muscles of older people, which is helpful in preventing falls and maintaining a healthy lifestyle.

Beta-alanine is found naturally in poultry, meat and fish. However, if you decide to take it as a supplement, it is recommended to take 4-6 grams of beta-alanine for maximum results.

Bottom line

Although these supplements are relatively safe, keep in mind that side effects can still occur. Mazzoni warns that people with high blood pressure should avoid caffeine supplements because they raise blood pressure and increase heart rate. In addition, if you are pregnant or breastfeeding, consult your doctor before taking any supplements, and if you have diabetes, it is better to avoid sugar. Supplements may also interact with some medications.

“Fitness supplements can be effective in increasing the effectiveness of exercise, but I recommend working with a physician who can help you choose fitness supplements that meet the patient’s specific needs and help you evaluate the effective dose,” says Mazzoni. As with any supplement you choose to add to your diet, keep in mind that it is not intended to replace an entire food group or the foods you need. Instead, it is designed to support a healthy and balanced diet, which improves its effectiveness.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult your doctor or other qualified health care provider if you have any questions about your medical condition or health goals.

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