pre workout

Is Green Tea Before Workout A Good Idea?

Green Tea Before Exercise
Green Tea Benefits Before Workout
Availability of Green Tea
Conclusion

Do you know the benefits of having a cup of green tea pre workout? Well, many swear by it and several others are gravitating towards making green tea before workout a habit. 

Green Tea has become the latest pre-workout fix for many fitness and health enthusiasts. Its long-term health and weight-loss benefits have made athletes and various other sports persons develop a fascination with this wonder drink. Would you like to know how this beverage is a super-effective pre-workout drink?  

Well, green tea is famous for its antioxidant properties. It contains catechins which help relieve muscle soreness and reduce inflammation. Although green tea plays a quintessential role in reducing body fat, drinking green tea before workout cuts down on fat exponentially and that is why it aids all your gymming and workout efforts, making them a notch or two more effective. 

Having Green Tea Before Exercise

Green tea has the potential to break down fat significantly during mild to moderate exercise. It also reduces swelling, inflammation, and puffiness. If we have green tea before workout, then the weight loss results may satisfy you and the chances of body injury diminish dramatically.

It is helpful for people suffering from Type 2 diabetes as well because green tea reduces increasing glucose levels and keeps a check on blood sugar levels owing to antioxidants present in green tea. 

This beverage also has the potential to disintegrate fat cells. How? During exercise, the level of catecholamine hormone, which includes norepinephrine and epinephrine, increases. These enzymes activate the collapse of fat during exercise. The presence of catechins in green tea helps to arrest the disintegration of catecholamine, so they trigger fat oxidation for a longer time. 

So, if we consume green tea before exercise, it will accelerate the fat-burning process for a much longer time. Many studies suggest that green tea helps prevent the onset of fat accumulation as well. If we couple fat-burning with other health benefits, it doesn’t come as a surprise that health-conscious sportsmen and athletes prefer this beverage.

Benefits of Drinking Green Tea Before Workout

The amazing properties of green tea make it a beverage filled with various health benefits. Some of the benefits are listed below:

1. Loaded with Abundant Antioxidant Properties           

Green Tea is loaded with antioxidants. We all know that antioxidants have immense health benefits. They offset free radicals in the body. The radicals cause the cells to break down and cause illness and various diseases when antioxidants are absent.

Antioxidants are made up of polyphenols. Polyphenols are the micronutrients that are responsible for health-related advantages connected with green tea. They reduce the chances of heart disease, decrease bad cholesterol, help to balance the blood flow, and last but not least – help to ward off various cancers by counterbalancing the free radicals.

If you are fond of green tea and consume it to get a high dose of antioxidants, then you must try matcha powder. This is a green tea powder made up of ground tea leaves and has ten times more antioxidants than regular green tea.

2. Provides Maximum Result in the Morning

It’s ideal to have green tea first thing in the morning. Drinking green tea before workout, when the metabolic rate of the body is at its peak, aids in weight loss to a large extent. This is because this beverage boosts metabolism. Enjoying this phenomenal drink, the first thing in the morning, is the right way to start the day.

3. Combination of L-Theanine and Caffeine  

L-Theanine and Caffeine, when combined, do wonders for your body. This useful combination calms your mind, increases attention span, improves cognitive abilities, uplifts mood, and reduces apprehensions and restlessness. Since it makes you more active and energetic, many people prefer having green tea pre workout.

4. A Good Health Substitute 

We all are familiar with green tea and its weight loss effects. It also acts as a catalyst in helping us lose weight when there is a calorie deficit in the body caused by exercise and a healthy diet. The increase in vitality after having green tea before workout is due to the caffeine content and weight loss is due to the antioxidant properties. If somehow you still miss that coffee punch, you can add a spoon of matcha powder to the green tea.

5. Keeps the Brain Young Forever 

Studies have found that after a green tea workout, the brain functions to its optimal level. Green tea may help prevent the brain from ageing. The bioactive compounds present in the green tea safeguards your brain against neurodegenerative disorders such as Alzheimer’s disease, Dementia, Parkinson’s disease, etc.

6. Helps to Keep Your Breath Fresh

The antioxidants present in green tea are essential for oral hygiene. They hamper the growth of bacteria, helping you have a clean and fresh breath.

7. Helps You Stay Hydrated

There are various energy drinks that people resort to before hitting the gym or exercising. Such beverages may dehydrate your body completely. Staying hydrated throughout the workout is essential, as it helps you achieve the desired workout results without feeling exhausted and dizzy. 

Having green tea before workout, on the other hand, recharges your body and refills it with essential nutrients.

8. Enhances Quality and Longevity of Life

Studies have shown that there are certain compounds in green tea that may even help prevent cancer and reduce the risk of other diseases. Thus, it helps in longevity and healthy life. Maximum benefits are derived if we have green tea before or after workout.

Availability of Green Tea

Normally, green tea can be found at any grocery shop or health store. You will have to look at exclusive outlets for specific high-quality green tea such as loose leaf green tea or matcha powder. 

Whatever may be your preferred brand, if you want to lose weight, then you should always have green tea pre workout. You will never regret drinking green tea before workout and as a part of your fitness journey.

Conclusion

Green tea should be taken based on an individual’s preferred time. However, with all its innumerable benefits, the flipside of green tea is its composition. It contains caffeine and compounds that interfere with the sleep and absorption of minerals. So, it is not recommended to have it before bedtime and between meals. 

Guava Juice Benefits: A Good Pre-Workout Drink?

Health Benefits of Guava Juice
Is Guava a Good Pre-Workout Drink
Recipe for Guava Juice
Conclusion

Guava juice is a nutritious and refreshing drink, especially during summers. It keeps the body hydrated while being a good source of Vitamin C. The level of Vitamin C in guava is four times compared to the level of Vitamin C in citrus fruits. Guava juice benefits gut health, as it boosts the health of the digestive system with its high dietary fibre content.

Health Benefits of Guava Juice

Guava is a tropical fruit that is loaded with Vitamin C. The fruit is not only tasty but has immense health benefits. The pink guava, especially, imparts phenomenal health benefits. You can start reaping the benefits of drinking guava juice right from the first sweet sip. The health benefits of guava juice are listed below:

1. Boosts Digestive Health 

One of the most important nutrients in guava is fibre. Fibre helps in the proper functioning of the digestive system, helping reduce the symptoms of constipation. Guava juice also helps in symptoms of dysentery or diarrhea owing to its antimicrobial properties. To reap the real guava juice benefits, you should include this fruit compulsorily in your diet.

2. Good for Heart Health 

Imbalance in sodium and potassium levels are the reason for fluctuation in blood pressure. Maintaining a balance between sodium and potassium levels to keep the blood pressure at bay is one of the guava juice benefits. Guava juice also helps in regulating the cholesterol levels in the body, which is essential for good heart health.

3. Remedy for Cold and Cough 

You can protect yourself from seasonal flu, cold, and cough with this Vitamin C-rich juice. Guava juice helps in clearing the respiratory tract of infectious bacteria, viruses as well as mucus that disrupt the flow of oxygen and saliva. Being an astringent, it inhibits bacterial movement to clear congestion in the lungs. Guava juice benefits are immense but if you drink water immediately after consuming the fruit or its juice, you are prone to a sore throat.

4. Takes Care of Oral Health 

You can not only reap the real guava juice benefits by including the fruit in your diet but the benefits of its leaves are also countless. One of the benefits of guava leaf juice is that it helps in maintaining oral health by fighting the problems that result in bad mouth odour. 

It is also an effective remedy for swollen gums, toothaches as well as mouth ulcers. The antioxidant properties of guava help in dealing with toothaches.

5. Controls Blood Sugar 

Regulating the blood sugar levels to prevent heart and nerve damage in diabetic patients is one of the best benefits of drinking guava juice. The low glycemic index enables the absorption of excessive sugar and so, guava is a must-have for individuals who are diabetic. 

A well-maintained heart is a result of regulated potassium levels in the body and guava juice does this effectively.

6. Benefits Eye Health 

Guava is rich in Vitamin A that plays a critical role in eye health by averting macular degeneration and cataract. It also helps in protecting the cells of the eyes and prevents degeneration. Eye health is one of the essential benefits of drinking guava juice.

7. Rejuvenates Skin 

Guava juice contains minerals, nutrients, and vitamins in abundance that help in rejuvenating and maintaining the radiance of the skin. The antioxidant properties in guava help in preventing skin damage by fighting free radicals. The health benefits of guava juice also include giving the skin the glow and even tone.

8. Helps in Foetus Development 

Vitamin B9 and folic acid present in guava juice are beneficial for pregnant women, as they help in the healthy development of the foetus. Their presence helps prevent neurological disorders in babies. 

Guava juice also provides the daily nutritional requirement of essential vitamins and minerals for pregnant women. However, do consult a physician before including guava in any form in the diet, as it may cause flatulence, gas, and stomach ache sometimes in expecting mothers.

9. Helps in Weight Loss 

Guava juice benefits in maintaining your weight and keeping you in shape without having to deprive yourself of the required vitamins, fibre, and protein. The health benefits of drinking guava juice can be attributed to the fact that it keeps you full for a longer time and inhibits your in-between meal cravings. 

Consult your dietician for the right intake of guava juice, as the sugar content in it may result in weight gain as well.

Is Guava a Good Pre-Workout Drink?

Guava pre-workout benefits can be attributed to Magnesium, a nutrient that provides instant energy and relaxes the muscles and nerves, which is much needed before a work-out. Red guava pre-workout juice is an excellent choice if you need that energy to improve your performance during a strenuous workout.

Recipe for Guava Juice

Guava juice benefits make it a must-have in your diet, especially during the summer as it keeps you hydrated. Guava juice is generally made from red guava, as it has more water content and less sugar. You can have packaged guava juice but fresh guava juice is a healthier choice. 

To make a glass of fresh guava juice, follow the recipe given below:

  1. You can make the juice with either red or white guava but red guava is preferred due to its higher water content. 
  2. Choose fully ripe guavas. Cut them into small pieces to avoid blending for a longer time. This is to avoid the seeds from being ground.
  3. Blend the pieces into a smooth paste.
  4. Strain the juice. You can also strain the juice using a muslin cloth if you want to remove the seed grits.
  5. Add a glass of chilled water to make the pulp thin. You can add more water if you want to make the guava juice thinner.
  6. You can add a dash of honey and mint to make the juice tastier. For a tangy taste, you can add a dash of lemon juice too.

Conclusion

Guava juice is an amazing drink, as it is proven to have maximum positive effects on the overall health of the body. From boosting immunity to providing instant energy while relaxing the nerves and muscles, the guava juice benefits are countless. 

A healthy gut is a key to overall health and you can derive these health benefits from guava juice, as it helps in maintaining gut health by preventing digestive disorders. Having understood the benefits of drinking guava juice, what are you waiting for? Make a resolution to make guava juice a part of your daily health regimen right away.

Coconut Water Benefits: The Better Pre-Workout Drink?

Pre-workout supplements are products that people consume a couple of hours before exercise to provide energy. Often referred to as ‘pre-workouts’, these supplements can be in the form of a drink, a pill, or a powder that is made into a drink. The main intent behind consuming a pre-workout drink is to reduce fatigue that comes with an intense exercise routine. Ideally, it is to be consumed 30 min to an hour before you begin your session but if you feel nauseous, especially if you have a protein drink, you can also consume it 2 hours before. 

There are various natural drinks as well that prove to be helpful before a workout session. Nowadays, fitness enthusiasts are also cultivating the benefits of drinking coconut water before workout sessions. 

Coconut Water Benefits 

Unlike regular supplements such as pills or even caffeine products, coconut water does not come with its share of side effects. Though caffeine products provide you with a burst of energy, they can disturb your sleep cycle, especially if you are in the habit of working out in the evening. Moreover, people prone to anxiety might experience irregular heartbeat or panic attacks if they consume excess caffeine during the day. 

Similarly, supplements such as pills or powder drinks can cause increased blood pressure or a rapid heartbeat. Due to these reasons, drinking coconut water pre workout may be a better option. Coconut water is nature’s gift to the human world. The water is sweet and packed with electrolytes. Not to mention that coconut water is extremely hydrating on hot summer’s days. 

The fruit grows abundantly in tropical countries on trees known as ‘Cocos Nucifera’. Coconut water comes from tender green coconuts that are about 6-7 months old. So, what are the various coconut water benefits?

1. Low in Calories and High on Hydration

Water from a tender green coconut is 94% water and very little fat. The white fleshy part contained inside some of the coconuts contains fat. 100% natural coconut water will come with its distinct sweet and nutty flavour. One can use coconut water to make detox drinks, smoothies, or even chia seed puddings. You can simply drink a glass of coconut water before workout with a dash of sea salt. 

  1. Restores Electrolytes Post Exercise 

Drinking coconut water after a strenuous or intense workout is also recommended because it is a powerhouse of natural electrolytes. It contains electrolytes such as magnesium, potassium, calcium, and sodium, which are essential for maintaining fluid balance in the body. This inherent property of coconut water makes it the numero-uno choice for fitness enthusiasts post a workout as opposed to just drinking plain water. 

3.  Helps Lower Blood Sugar Levels

Those with prediabetes or type 2 diabetes may find it beneficial to drink unsweetened coconut water before workout, as it is low in calories and is packed with magnesium. Other supplements or health drinks might not be ideal for diabetics as they might contain added sugars. 

4.  Has Antioxidant Properties

As per studies, coconut water has been found to contain antioxidants that help fight free radicals and prevent them from causing harm to your body cells. 

5.  May Prevent Kidney Stones 

As per studies, the best way to prevent kidney stones from forming is to drink a sufficient quantity of fluids throughout the day. Kidney stones are formed when oxalate, calcium, and a few other compounds form crystals in urine. These crystals in time turn into tiny stones. 

When you drink coconut water, it helps clear out chloride, potassium, and citrate through urination, thereby lowering the chances of stone formation.

Coconut Water Before or After Workout?

Some athletes as well as fitness enthusiasts prefer to drink coconut water before workout sessions as it keeps them hydrated and helps prevent cramping. Other people prefer to have protein powder mixed in coconut water or coconut water-based power smoothie. 

Whether you have coconut water before workout or after it, staying hydrated is the main goal. 

Bottom Line

Dieticians, as well as nutritionists, will tell you that the best time to drink coconut water is in the morning on an empty stomach. Additionally, health experts will also say that the best time to exercise is in the morning, right after you wake up. This helps energize you for the day and promotes better brain function. So, why not club your daily dose of coconut water as well as exercise and give yourself the love and care of good health that you truly deserve?

Pre-workout: Benefits, Uses, Risks, and Dosage

Types Of Pre Workout Supplements
Do You Need Pre Workout
Benefits Of Pre Workout
When To Take Pre Workout
Risks Of Consuming Pre Workouts
Dosage Of Pre Workout Supplements
Tips for Taking Pre-Workout Supplements

Pre workout supplements are formulas that you can consume before engaging in prolonged periods of physical exercise. They have been designed to make your workouts more effective by boosting your energy levels and improving the overall physical performance. Usually, you can find pre workouts in the form of powdered substances that can be mixed with either milk or water right before going into your exercise regimen. 

It is also vital to understand that there are virtually thousands of different pre workout supplements in the market, each with its own patented chemical composition. This means that there can never be the exact same guidelines of consumption for all of them. However, we can see that about 90% of the time, these supplements contain similar ingredients like creatine, caffeine, b vitamins, amino acids, etc. While these components may be similar on paper, there are drastic differences among them in terms of physical quantities and chemical composition. 

Pre workout supplements effectively work by targeting the flight or fight response in our body. They contain chemical compounds such as arginine, citrulline, and othinine which produce bodily effects such as an increased blood flow in the muscles and a temporary dilation of pupils. These factors have also been known to result in a temporary adrenaline increase among those who consumed it. There have also been rare cases wherein pre workouts were found to contain specific ingredients like deer antlers to significantly increase the body’s insulin growth factor. 

Types Of Pre Workout Supplements

Pre Workout supplements are primarily distinguished between depending on the type of ingredients on which they are primarily  based on, such as:

  • Beta-alanine:  Pre workout supplements that contain this compound have been designed to support your body while engaging in high intensity exercises that put an increased stress level on your muscles. These compounds primarily work towards putting your body in a state of recovery and prevent complications like fatigue. Ideally recommended to sprinters.
  • Creatine: Creatine supplements are one of the most commonly purchased pre workout products. These compounds help your muscles become stronger and work towards replenishing the body’s ATP reserves to ensure better muscle contraction. They are recommended for people who wish to get into professional bodybuilding . 
  • Amino Acids: Pre Workout drinks that contain branched chain amino acids are usually geared towards increasing lean body mass. This specific type of product is recommended for gym goers who are in their cutting phase or want to put on some muscle without looking too bulked up.
  • Caffeine: Caffeine is one of the most concentrated pre workout substances available in the market. These compounds are geared towards improving the general overall performance of your body while putting your mind in a state of focus. Pre workout drinks do tend to have higher concentrations of caffeine, up to 300 mg per serving, which is why it is not ideal for those who are sensitive to it.  

Do You Need Pre Workout

People usually consume substances like pre workout protein shake to put their body in a compatible state, one that supports prolonged physical exertion. There have been debates as to whether or not you actually need this supplement to indulge in heavy exercise since there has been little to no evidence to support its existence in a traditional manner.
However, it has been found out that these supplements have been calculated taking various parameters such as the body’s exhaustion period, possible physical exertion, average human strength etc.
If you are someone who struggles with finishing their reps in their daily workouts due to complete burn out or lack of energy, pre-workouts are definitely a way to solve your situation. 

Benefits Of Pre Workout

Given below are some of the most effective pre workout benefits of including a pre workout mix to your daily physical routine: 

Boosts Muscle Gains

One of the primary pre workout benefits of consuming pre workout vitamins is that you typically experience a severe muscle gain. This is because a lot of pre workout drinks contain high amounts of branched chain amino acids such as valine and leucine which are major components of supporting your body;s protein synthesis. 

These substances are immediately absorbed by the body and do not need to be digested for long periods of time. 

Pre workouts are also a good source of citrulline, a specific type of amino acid that helps the proper flow of blood to and from the muscles. Not only is this useful for increasing the oxygen concentration in our body, but it also helps with elimination of stress and carrying nutrition to various cells in the body. As a combined result of all these pre workout uses, your muscles experience a steady growth in size.

Improves Strength

Another important use of consuming pre workout supplements is to improve the overall strength of your body. Pre workout supplements that contain creatine are designed to kick off certain chemical reactions in the body which set off a lot of stored energy cells. Not only does this make you significantly stronger, it also helps with boosting your body’s metabolic activity and improves the overall time that you are putting into your workout. 

Pre workout drinks also enhance your body’s nutrient absorption capabilities, meaning that you can store much more amino acids and essential nutrients within your muscles. Additionally, these supplements also contain nitrates which increase muscle mass and improve the concentration of branched chain amino acids within your system. 

Boosts Endurance 

One of the main reasons as to why pre workout protein shakes can be beneficial for you is the fact that they can help counter the fatigue you may experience just minutes into a fresh workout rep. Components such as caffeine help activate your brain and provide your body with a fresh surge of energy that can get you through the intense physical activity. 

Your body also begins to give up on training because it experiences extreme levels of muscle soreness, this can be due to several reasons such as lack of exercise for a long period of time or even the lack of a proper nutritional intake. The beta alamines present in your pre workout vitamins work towards reducing the buildup of lactic acid within your muscle. 

This reduces the stress exerted on them and temporarily combats muscle soreness. Additionally, there have been certain pre workout shakes that incorporate a chemical known as l-theanine, commonly found in sources like green tea. This compound can help counter some of the more negative effects of the caffeine found in your pre workout mix while making sure that your energy levels do not take a dip.

Improves Blood Flow

Most pre workout shakes are synthesised using chemicals like nitric oxide which can be useful in improving the concentration of oxygen within the muscles and increasing blood flow. 

Alternatively, there are also supplements that have been formulated using compounds like citrulline, l-arginine, and dietary nitrates which indirectly stimulate the production of nitric oxide within the body, making it an effective way to purify blood flow. 

These can lead to pre workout benefits such as the relaxing of blood vessels and putting your mind in a relaxed state as well. These simple changes within the body’s biochemistry can make your workout more enjoyable. 

When To Take Pre Workout

While pre-workouts are essential to getting a quick and easy workout in, not consuming them at the right time can have worse consequences than intended. The ideal time frame for consuming pre workout supplements would be around 40-60 minutes before you start off with your workout routine. The reason behind this is to let all of the components present in your pre workout mix to be completely saturated within your bloodstream. 

For pre workout supplements that are based on compounds such as creatine, you need to start consuming them well in advance. Supplements like these take a lot of time to be accumulated within the muscles and will only show their maximum potential if you let them do their job over a long period of time. 


You also need to make sure that you are not consuming your pre workout a bit too early either. Most of these supplements are based on sensitive ingredients like caffeine, which are designed to give short instances of controlled energy bursts to your body. Consuming your supplement way too early before your workout can probably result in your entire system shutting down or experiencing severe loss of energy right in the middle of exercise. 

Risks Of Consuming Pre Workouts

While pre workouts are generally designed using safe ingredients that do not have any unwanted consequences, there can always be certain aspects of it that may have side effects on your body, such as: 

  • Artificial sweeteners: A lot of pre workout supplements make use of artificial sweeteners and sugar alcohols as a way to provide a better flavour quality to their product without actually involving additional qualities. While you may not be consuming anything extra on paper, these substances could potentially trigger health complications such as intestinal distress and discomfort in some people.  In the same way, consuming compounds such as sugar alcohols can have unwanted side effects such as bloating, diarrhea,and gas, all of which can be detrimental to your workout routine.
  • Excess caffeine: While caffeine is a prominent part of most workout supplements, some of them go overboard with the chemical composition of it and end up exceeding the maximum recommended intake of caffeine. Consuming  such supplements can have side effects such as poor quality of sleep, unusually high blood pressure, and gradual development of anxiety.

Dosage Of Pre Workout Supplements

While there are several components to pre workout supplements with varying compositions according to the specific product , a general rule of thumb would be to limit your consumption of pre workout supplements to about 400 mg a day.

However, you also need to thoroughly monitor what is actually in those 400 mg of pre workout shakes before adding it to your routine. Always make sure to check the back of the label of the product that you are purchasing to identify the chemical composition of these substances and determine the effect that they are going to have on you.

Instead of directly jumping in to consume 400 mg of the pre workout, you can always start off with a smaller amount, such as 100 grams and slowly build up your body’s tolerance to the compound. Doing this will give your muscles more time to get acclimated to the various nutrients that you are introducing within them and hopefully prevent any unwanted circumstances as well.

Consuming too much supplements without monitoring the ingredients can have the following pre workout side effects: 

  • Nausea
  • Jitters/anxiety
  • Headaches
  • Rapid heartbeat
  • Digestive symptoms
  • Rise in blood pressure
  • Changes in blood sugar

Tips for Taking Pre-Workout Supplements

  • One of the most important things to do before supplementing your daily nutritional intake with any sort of supplement, pre workout or otherwise, is to consult your medical health practitioner so that they can analyse your body composition and state of health to determine whether or not that supplement is right for you.
  • Make sure to be consistent with your pre workout drinks intake. Start out small with tinier doses and always time your intake. Building a solid schedule for your pre workout intake and the actual workout itself will signal your body to be more active during that part of the day and actually give some serious development to the process.
  • Even if you do get in your pre workout supplement to drink, always consume a minimum of 15 grams of carbohydrates before jumping into your exercise as a rule of thumb. Consuming tiny snacks such as bread or half a banana not only help your fiber intake and slow down any potential gastrointestinal disorders that you could be facing by slowing down the process of digestion.  

If you are someone who does not want to consume too much caffeine but still wants a quick and energy filled workout, you can always get a cup of coffee about half an hour before your exercise to fuel you. 

Top 5 Beginners’ Supplement For Bodybuilding

Here are the Top 5 Beginners’ Supplements and their benefits. 

1. Protein Supplements 

 Whey protein powder is the most commonly used bodybuilding supplements. A lot of people say that whey protein is just an added dosage of protein and might not consider it as a supplement. But for beginners, whey protein works best. When you indulge in rigorous training, a diet rich in protein will not suffice. You need to provide the body extra dosage of high-quality  protein to show effective results. Protein powders are an easy and convenient way to supplement extra protein in your diet. You can choose from a variety of flavors available in the market or even buy protein powders online. 

Protein powder benefits –

  • Excellent source of  high-quality protein 
  • Promotes muscle growth 
  • May help reduce inflammation 
  • Enhanced body’s antioxidant defense mechanism 
  • Lowers blood pressure 
  • Helps treat type 2 diabetes 
  • Highly satiating, which helps reduce hunger pangs and cravings 
  • Aids in weight loss 

Research says that 30g is the ideal dosage for whey protein. If you take this amount it’ll help in repairing the damage done during training and will also initiate muscle protein synthesis. 

How to use whey protein?
Now that you know protein is one of the best supplements and has many benefits, let’s understand how to take whey protein.
Taking protein powder after a workout will show best results. Mix 2 scoops of protein powder with cold water or skimmed milk to make a smooth shake. Have it within 30 minutes of finishing your training to initiate recovery process. You can also add protein or whey protein powder to your breakfast. Blend it with milk and fruits to make a high protein smoothie, or just add a scoop to your pancake batter for a healthy dose. 

Image Source – dailystar.co.uk
 
2. Fish Oil Supplements 
When listing the top 5 supplements for beginners, we cannot miss fish oil supplements. Available in the form of fish oil tablets and fish oil capsules, they have numerous benefits. The high content of omega 3 fatty acids, especially EPA and DHA are beneficial for the body and help in various bodily functions. 
Foods rich in omega 3 fatty acids – 

  • Fish (salmon, tuna, sardines, herring, mackerel)
  • Eggs
  • Nuts and seeds (flaxseeds, chia seeds, walnuts)
  • Dark leafy vegetables (kale, spinach)
  • Plant oils (soy bean oil, canola oil, flaxseed oil)

Omega 3 benefits –
Apart from being great supplements for beginners, omega 3 fatty acids and fish oil supplements have other benefits for your overall health. These include the following –

  • Reduces risk of heart diseases 
  • Improves eye health 
  • Helps fight depression and anxiety 
  • Promotes brain health during pregnancy and early life 
  • Fights inflammation
  • Good for mental health 
  • Improves bone and joint health 
  • Good for your skin and hair 
  • Fights autoimmune diseases like Type 1 diabetes, rheumatoid arthritis, psoriasis etc. 
  • Alleviate menstrual pain

Image Source – Premium Times Nigeria

3. Pre-Workout Supplements
What 
is a pre-workout supplement? It can be any supplement, usually a powder mix drink that boosts your workout performance when you consume it before your training session. A good pre-workout supplement will have a balanced mix of carbohydrates, antioxidants, and B group vitamins. You can also choose a variety with low or no carbs at all. Most pre-workout supplements are enhanced with caffeine as one of the main ingredients. Caffeine is known to be a great stimulant for your body. It boosts energy and mental alertness and helps you to perform better during exercise. 
There are many 
kinds of pre-workout supplements available. Most of them are categorized based on ingredients and protein dosage present. Thus, it is important to do your research well before choosing a particular pre-workout supplement. 

Image Source – Healthline

4. BCAAs
Branched-chain amino acids (BCAAs) are essential amino acids that the body obtains from protein. The three amino acids are – 

  • Leucine 
  • Isoleucine 
  • Valine 

BCAA supplements are popular among fitness enthusiasts since they have many benefits. When taken during training BCAAs act as a fuel for skeletal muscles, promote muscle growth and recovery, and increase protein synthesis which helps give your training a push. 

BCAA Benefits –

  • Increases overall energy 
  • Decrease muscle soreness 
  • Reduce fatigue after exercise 
  • Helps in protein synthesis 
  • Boosts strength and power 

If you take a diet rich in protein, there are high chances that you’d be getting enough BCAAs in your diet. Foods with high BCAA content include – chicken breast, whey protein powder, soy protein powder, tuna, eggs, parmesan cheese, Greek yogurt etc. But for increased energy during rigorous workouts and better muscle recovery, one can opt for BCAA powder. MuscleBlaze BCAA is one of the best BCAA supplements available. 

5. Creatine 
During the 
recent times, creatine has been the star component of the fitness industry. There have been many researched on how it is one of the top 5 beginners’ supplements. Although it naturally occurs in the body, creatine can also be found in red meat and seafood. It is helpful in building muscle mass and strength during resistance training. If you want to maximize your muscles, then creatine is a great supplement. It not just boosts performance and reduces sprint time for athletes engaged in high-intensity activities, but is also beneficial in boosting energy output during exercising. 

It is good to add supplements to your diet to get that desired body. But make sure to do your research well. Some of the supplements might have a side effect while others are more beneficial for you. Start by including a smaller quantity to see if the bodybuilding supplement suits you or causes any allergic reaction. Talk to your doctor and trainer about the kind of supplement that’ll be best suited for your fitness needs. 

Which Supplements Should You Cycle

You need to cycle supplements to maintain their efficacy. The rule is start-stop-start and it helps you get the best outcome of the supplements. 

Whether you’re working out to sculpt muscles, lose weight or build endurance, the concept of cycling is not alien to you. When you diet, you cycle carbs and during High-Intensity Interval Training, you cycle fast paced cardio with moderate to get better results. By the same logic cycling supplements, particularly those containing stimulants is useful to maintain its efficacy.

WHICH SUPPLEMENTS TO CYCLE

As a rule, of thumb any supplement that contains stimulants needs to be cycled. Therefore, it makes sense to cycle pre-workouts and fat burners to keep their efficiency active. However, creatine is subject to conditional cycling.

PRE WORKOUT

Formulated primarily with caffeine, green tea and Yohimbe, pre-workout is the key to transforming your average session in a gym to an extraordinary one. Caffeine, the star ingredient in pre-workout supplements are extremely effective in enhancing the performance if taken before a workout. Caffeine boosts energy and mental focus by enhancing the adrenaline levels in the body. By improving your body’s metabolic rate, caffeine in a pre-workout will help increase the body’s metabolic rate and stimulates the central nervous system. At a dose of 3.3 milligrams per kilogram of body weight, caffeine has been shown to increase cortisol levels for up to three hours.

Cortisol is a stress hormone and elevated levels can make you jittery in the long run. Moreover, if you’re nibbling chocolates, having expresso shots during the day, then the additional caffeine can spell bad news for your adrenaline. Also, as your body acclimatizes to the effect of caffeine, you may not get the earlier rush of pre-workout.

WHAT SHOULD YOU DO

After using pre-workout for 2-3 weeks, you should take a break for 2-3 weeks.

FAT BURNER

Fat burner is an intelligent mix of herbs that work to suppress your appetite, interfere with the absorption of carbohydrates to help you build lean muscle mass. Usually, fat burners contain stimulants, like caffeine, Yohimbe, green tea, Garcinia Cambogia, epinephrine and hoodia. These ingredients when introduced in your system increase your heart rate, respiration, blood pressure. The cumulative effect of the fat burner on your body is to spike your metabolism and boost thermogenesis of your body to burn fat faster, in the short run. However, the effects do not last in the long run as the body adapts to the stimulants in the fat burner and works to establish homeostasis. This offsets the effect of the fat burner. Moreover, stimulants like caffeine can spell bad news for your cortisol level.

WHAT SHOULD YOU DO

It makes sense to give fat burners a break for 2-3 weeks, after using it for similar duration. You can even switch to a stimulant free fat burner during the rest period.

CREATINE

Creatine is one of the most researched supplements. It gives your muscles greater pumps for that explosive lifts and sprints. To get the full benefit of creatine, you must saturate your muscle cells with creatine.

In the Loading phase, you need to supplement with 20g of creatine for 5 days. However, if you have a sensitive stomach, reduce the dose and increase the duration, like you can supplement 10g for 10-12 days. 

During the maintenance phase, you should supplement creatine around 5g per day. For most individuals, 2-3g each day will be sufficient.

Ideally, creatine will improve your performance if you lift heavy (5-6 reps). If your reps are more than 10 or 11, you are not lifting heavy enough. Hence, supplementing with creatine will not be required.

Go off creatine when you revert to moderate lifts with higher reps. However, do remember that muscle anabolism happens when you push beyond the limit.

Exercise caution with supplements containing stimulants and cycle them. It will improve the efficiency of the supplement and will be kind to your wallet.

WHAT SHOULD YOU DO

For that explosive blast of energy, you should take creatine in two cycles. The cycle should be continued with two weeks gap.

  • Loading phase (5-7 days)

You can take one serving of 5g with200ml of water or non-acidic beverage of your choice four times a day for 5 days.

  • Maintenance phase (21 days)

One serving of 5g with 200ml of water or non-acidic beverage of your choice once a day, preferably post workout would give you good results.

It is also recommended that athletes should take creatine with a high carbohydrate drink like juice or concentrated carbohydrate solution or with a carbohydrate/protein supplement (like MuscleBlaze Mass Gainer) in order to increase creatine uptake.