Men and women want to be fit and healthy. While some preserve their state of health through engaging themselves to sports and leisure, in addition to beauty and wellness, some people prefer to tone their bodies to be more physically fit. In fact, nutrition plays a vital role to becoming healthy, aside from working out in the gym.
According to Body Building, creatine, glutamine, and protein were three of the top supplements that were being used by both men and women to gain lean muscle and strength.
Creatine is a substance that is usually found in the body, particularly in the muscles, according to Web MD. The publication also said that creatine was manufactured in the body and could also be acquired through eating specific foods, such as fish and meat, which are regarded as excellent sources of creatine. Additionally, creatine can also be produced in the laboratory. Creatine has become a staple supplement for people who want to boost their strength and lean muscle mass, as it increases the production of adenosine triphosphate or ATP, which serves as energy source to the muscles.
Glutamine is one of the 20 amino acids, which are encoded with standardized genetic codes. According to Body Building, more than 61 percent of the body’s skeletal muscles is made up of Glutamine. The amino acid has 19 percent nitrogen, which makes it the initial transporter of nitrogen into the muscle cells. Glutamine also plays a role in protein metabolism and cell volumizing, in addition to the secretion of human growth hormone, which aids in fat metabolism and muscle growth. It also has anti-catabolism property, which means it can prevent muscle breakdown.
International Society of Sports Nutrition chief executive officer and co-founder Jose Antonio told Web MD that athletes primarily consume protein shakes to nourish the body right after the workout. While macronutrients like protein can be obtained through food sources, some people consume protein powder shakes for added protein source. In fact, healthy adults should have about 45 to 56 grams of protein on a daily basis, as per Web MD.
According to Body Building, the best time to have protein drink is right after a workout. The publication mentioned that at that point, the muscles are comparable to a sponge and they need fast-acting nutrition for both muscle recovery and growth. Serving as fast acting and digesting source of protein, protein shakes, when consumed post-workout, provide protein directly to the muscles, as per Men’s Health.
Protein drink is also best taken right before bed, since the body is going to be in sleep mode for six to eight hours. However, it can be done a bit earlier for one to be able to sleep with comfort, according to Men’s Health. A slow-acting protein shake like casein could be perfect for this scenario. Another best timing for consuming protein shakes is upon waking up. As per Body Building, the body needs protein immediately, after not taking anything during the six to eight hours of sleep.
Protein shakes can also be taken at least 30 minutes prior to one’s workout. Sports dietician Karen Reid told Men’s Health that one should not select a protein shake that was purely protein-based and that a shake with high protein content and low carbohydrate content was not ideal. She also said that lack of carbohydrates puts an individual at risk to having muscle damage. This way, the muscles will be able to get adequate nutrition that it needs, reducing the severe effects of weight resistance training.
While creatine, glutamine, protein shakes are accessible as supplements to building muscles, they should not be relied on. It is still the balance between workout, nutrition, and rest that allows muscle growth, fat loss, and better physique.