What are the essential supplements for fitness

During the fitness period, it is recommended to supplement protein powder, creatine, branched chain amino acids, vitamin mineral complexes, L-carnitine and other nutritional supplements as needed. These supplements mainly help increase muscle mass, improve athletic performance, or promote recovery, but they need to be used in conjunction with a basic diet.

1. Protein Powder

Protein powder is a commonly used supplement for fitness enthusiasts, mainly composed of whey protein or plant protein, which can quickly supplement protein needs. Whey protein has a high absorption rate and is suitable for supplementation within half an hour of training; Plant proteins such as soy protein are suitable for vegetarians. Protein is a raw material for muscle synthesis, but excessive intake may increase the burden on the liver and kidneys. It is recommended that the daily total protein intake not exceed 2 grams per kilogram of body weight.

II. Creatine

Creatine can enhance muscle explosiveness and endurance, and delay fatigue by increasing phosphocreatine reserves. The common form is creatine monohydrate. It is recommended to supplement 3-5 grams per day in the initial stage, and continuous use can improve high-intensity exercise performance. Creatine can cause water retention in the body, so it is necessary to drink plenty of water. People with abnormal kidney function should use it with caution.

III. Branched chain amino acids

Branched chain amino acids include leucine, isoleucine, and valine, which can be directly utilized by muscles and reduce muscle breakdown during training. Especially suitable for use during fasting training or calorie control periods, it can be paired with protein powder. However, supplementing BCAA alone has limited muscle building effects and requires a complete protein foundation.

4. Vitamin Mineral Complex

High intensity training can accelerate the consumption of micronutrients, and complex supplements can prevent deficiencies in vitamin B, vitamin D, magnesium, and other nutrients. Vitamin B is involved in energy metabolism, while zinc and magnesium affect testosterone synthesis. When choosing, attention should be paid to the proportion of ingredients to avoid excessive repetition with daily diet.

V. L-carnitine

L-carnitine promotes the entry of fatty acids into mitochondria for oxidation, which may enhance the efficiency of fat metabolism. Supplementing before aerobic exercise may enhance the fat burning effect, but has limited effect on muscle growth. Some people may experience gastrointestinal discomfort, and it is recommended to start with low doses.

Fitness supplements should be selected based on individual goals and training intensity, with priority given to obtaining nutrients from natural foods. Before using supplements, it is necessary to evaluate the daily dietary gap and avoid repeated supplementation. People with special health conditions should consult pregnant women, adolescents, and chronic disease patients to use exercise supplements with caution. At the same time, maintaining regular training and sufficient sleep, supplements are only used as an auxiliary means of diet.