From FaT to FiT in 100 days experiment – Nutrition Supplements
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Dietary supplements, what should I use to increase my potential.
The best way to take care of your body is to provide him all the necessary micronutrients such as vitamins and minerals. Here it is hard to make a mistake, you can simply reach for the first multivitamin, you only need to take care to have the widest possible cross-section of the vitamins and minerals in high doses. What’s next? I am of the opinion that you should invest in an additional source of magnesium, vitamin C and vitamin D. Magnesium is found in many forms, but the best for us will be in the form of chelate, which is well absorbed by our body. Vitamin C should be applied in a much larger dose than accepted standards, the minimum sensible dose it will be at least 1000 mg. Vitamin D can also occur in the form of vitamin D3, one and the second form will be fine. If we have open budget then we can still obtain additional source of zinc or calcium. Vitamins will give us every day proper functioning of the body. Magnesium will provide us a better sleep and will support our regeneration of our muscles and nervous system. While vitamin C and D can affect very favorably to our capacity of the body. Some compare vitamin D natural “steroid”, this is a bit overstatement, but its properties are definitely underrated by people.
Another extremely important dietary supplement are Omega-3 acids. Every day in the greatest quantities occurring in fish. It is worthwhile to put into the diet at least 2-3 times a week meals based on fish or seafood. In our daily lives most of us have neglected the balance between Omega-3 fatty acids and Omega 6. The ratio of Omega 6 to Omega 3 very often is 19:1, where healthy partition should be about 6:1, which flows not very beneficial to our whole body. On the beneficial properties of Omega 3 acids can talk for hours, so a detailed article I will write about it soon. At a glance, we can safely say that Omega 3 is invaluable in helping our resistance, fat burning, the proper functioning of the heart and nervous system. Supports the work of the brain, eyes and the reconstruction of the bones. As you can see, this is an invaluable ingredient in our diet.
Creatine is an organic acid that plays a key role in supplying energy for muscle cells during intense activity. Creatine is produced naturally by the body and found in small quantities in animal products. Creatine stored in muscle cells helps produce ATP, which is the primary energy currency in the body. While creatine is not an essential nutrient because the body can synthesize it, it’s one of the most widely used supplements because there is strong evidence it can improve performance and is safe for most people. Additionally, creatine may have other health-promoting properties beyond its ability to make a person stronger or faster. Extensively studied for both its safety and benefits, some of creatine’s supposed benefits are supported by research and some are not. Creatine also shows promise outside of the athletic and performance setting, but more research is needed in these areas.
- Increase in muscle size – Creatine supplementation causes an increase in the water content of muscles, making them “larger.” This is not due to an increase in the size of the muscle fibers. However, creatine can increase “real” fat free mass over time, as its strength and power-boosting properties allow higher quality training and thus, better gains.
- Improved athletic performance – A large body of research shows that oral creatine supplementation can make an athlete faster and stronger when performing high intensity activity.
- Increased muscle protein synthesis – I found a few studies which refuted this claim. Still, if someone who uses creatine can lift more weight, muscle protein synthesis should increase; although, the creatine itself simply increases the available energy supply (ATP) for muscle contraction. Creatine itself does not stimulate protein synthesis.
Remember, there has never been a scientifically controlled study showing that jumping out of an airplane with a parachute is any better than jumping out without one.
Beta-Alanine is a non-essential amino acid and is the only naturally occurring beta-amino acid. Not to be confused with regular alanine, beta- alanine is classified as a non-proteinogenic amino acid, as it is not believed to be used in the building of proteins.
The greatest natural dietary sources of beta-alanine are believed to be obtained through ingesting the beta-alanine containing dipeptides: carnosine, anserine and balenine, rather than directly ingesting beta-alanine. These dipeptides are found in protein rich foods such as chicken, beef, pork and fish. It is predominantly through ingesting the dipeptide carnosine that we ingest most of our beta-alanine, as the two other dipeptides are not found nearly as plentiful in our typical coniferous diet. However, obtaining beta-alanine through these dipeptides is not the only way, as our bodies can synthesize it in the liver from the catabolism of pyrimidine nucleotides which are broken down into uracil and thymine and then metabolized into beta-alanine and B-aminoisobutyrate. Of course, it can also be ingested through direct supplementation which is the focus of this article. Benefits of Beta-Alanine as supported by scientific studies:
- Increase Muscular Strength & Power Output.
- Increases Muscle Mass
- Increase Anaerobic Endurance
- Increases Aerobic Endurance
- Delay Muscular Fatigue- Train Harder & Longer
Whey Protein
Whey protein is a liquid byproduct of cheese production that is sold as a dietary supplement in protein powders and shakes. Whey protein used to be discarded by cheese manufacturers as a waste product. Pouring curds and whey into a sieve. The whey is the yellow translucent liquid. Whey protein is also a “complete protein” that is fast and easy to digest. Whenever we eat a protein source, our body uses the 20 amino acids (which are the individual components of “protein”) to repair our bones, muscles, organs and virtually every body part and tissue in the human body. When a source of protein has all 9 essential amino acids, which are amino acids your body needs to get from food, that food is said to be a complete protein. Foods like meats, dairy, eggs and rare vegetable proteins such as quinoa are complete proteins. On the other hand, most vegetables, rice and starches are not complete proteins because they are missing one or more of the essential amino acids. Not only do foods have different amino acid profiles, but the rate at which the protein is absorbed by your body can vary. Of the different measures of protein absorption, one of the most popular is Biological Value (BV). Whey protein just so happens to have the highest score possible with a Biological Value of 100. This means that whey protein contains all the amino acids needed to make a complete protein and is very easily digested by your body. While no supplement can replace a diet of whole, natural, unprocessed foods, whey protein can be useful for people with a very busy, on-the-go lifestyle as a supplement to their normal diet. The benefits of a high-quality whey protein supplement:
- Weight Loss
- Assists in increasing in muscle mass
- Increase in glutathione levels (your body’s main water-based anti-oxidant)
- Decrease in total cholesterol while increasing HDL (good cholesterol)
- Decreased recovery time and symptoms of over-training
Dosage:
- Vitamins and minerals – usually one tablet daily
- Magnesium – about 400mg in the evening
- Vitamin C – a minimum of 1000mg daily
- Vitamin D – minimum 20µg daily
- Omega 3 – 2000mg in the morning and 2000mg the evening
- Creatine – 10g a day, preferably morning 5g and 5g post-workout
- Beta-Alanine – from 6g to 8g per day
- Whey Protein – according to the deficiencies of protein in the diet





