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Do you need supplements?
One thing that seems synonymous with working out and lifting weights is consuming protein powder and creatine. Social media tells us that the only way to reach your desired physique is to take all these different products from a vitamin shop or the health aisle at your local H-E-B, Walmart, or local pharmacy. This reality is far-fetched because supplements are meant to SUPPLEMENT your already existing diet. It is possible to reach a desired physique without even stepping into a protein or vitamin shop.
Protein is essential for building muscle because it contains amino acids, which repair muscle tissue. The most common supplement of all time is Protein powder. The rule of thumb for protein consumption is 1 gram for every pound of body weight. This would mean that if you were 150 lbs., you should consume around 150 grams of protein. Most protein beverages come with 20-40g of protein per serving. While this can be a convenient way to take in protein, healthier alternatives can give the same amount of protein with foods like meats, beans and legumes, Greek yogurt, salmon, and many more options. A well-balanced diet will be a more natural way to acquire your desired physique than using protein powders to supplement your protein intake.
Another common supplement is pre-workout. Pre-workout is a powder or premade drink that can give you energy before and during your workout. The main component is caffeine. Pre workout should always be taken with caution because of the amount of caffeine that is present in each serving. Additional caffeine before a workout puts older people in danger of elevated heart rate and blood pressure which can lead to Heart attacks or stroke. Most pre-workouts offer 200mg to 400 mg of caffeine per serving. For reference, a black cup of coffee is between 80mg to 100mg of caffeine. Along with caffeine are components like Beta Alanine, a naturally occurring beta amino acid that reduces the lactic acid build-up in your muscles, allowing more aggressive output for longer periods. Another common ingredient is L-Citrulline, which helps your blood vessels expand and improves blood flow during your workout.
The most common supplement is vitamins. Whether they are specific vitamins for certain benefits or a multivitamin that can be used as a blanket approach to consuming sufficient vitamins. Vitamins have different tasks that help the body to work properly. Generally, vitamins can be absorbed through food, but sometimes it is necessary to seek out individual vitamins to ensure you get an adequate amount daily. Vitamin deficiency test can be done with a family physician to get a better understanding of what your body needs.
