In this article we will cover some parts about supplements and how you can choose them. Without experts or nutritionists you can choose your right supplements. First of all, you need to know yourself.
First of all, you have to know general information about food and supplements, as your body needs all kinds of food, as vitamins, minerals, fat, carbs, protein, and with the right portions. Your body needs all of that everyday in your diet.
What is your target or goal shape?
You need to know what is your target, whether to lose weight, gain lean muscles, or increase performance;
then your target is to maintain your muscles size and reduce the fat percentage by adding supplements which help you to reduce fat by healthy ways as “omega 3, green tea, CLA, green coffee, dark chocolate, etc…”. Exclude the pills as they will only increase your heart rate and blood pressure further to many side effects.
then you should choose only the supplements that add muscles and don’t increase your fat percentage, through a healthy way, maybe it will increase just a little (percentage of fat) in line with muscles but not that much, and those supplements are three types of protein “i.e. hydro- isolate- concentrate protein”a-Hydro protein: You take it only if you want an easy fast immediate absorption right after your workout. It is very simple protein molecules which don’t have carbohydrates or fat ingredient. So it goes fast (directly) to the muscles to build the size you wish.
b-Isolate protein: This kind of protein as same as hydro, but adds some molecules from carbohydrate to it, so it can be 90% protein mixed with carbohydrates. You can take it within 30 to 45 minutes after working out or before you workout within one hour and half maximum and 40 minutes minimum.
c-Concentrate protein: This kind of protein is the one which is mixed, such as meals with carbohydrates and fats, as it has high percentage of lactose. So people who have lactose tolerance should avoid that one.
Tip: You can take all these types and I can know that some research did not distinguish the differences, so people go directly to the isolate protein “whey protein gold standard”.
All of them have benefits, but to take the most effective protein, you should take the carbohydrates with it to increase the insulin level to help the process of increasing muscles mass.
- Maintain performance and body weight: Then, you should look for mixing all the above, to have protein which is suitable for your body type and your goal, afterwards add the supplements to lose weight, such as, increasing the performance of your metabolism, and adding vitamins and minerals you need . Further, you need to add some other parts, such as antioxidants.
For how long the supplements will be used?
All your lifetime, but if you take what you need from food, then you don’t need supplements. In order to balance your day and your performance you need to add: