If you are new to the world of fitness and nutrition, you might be wondering what supplements are, why you need them, and how to use them. Supplements are products that provide extra nutrients or benefits to your body, but they are not meant to replace a balanced diet or a regular exercise routine. Supplements can help you achieve your fitness goals faster, improve your health and wellbeing, and support your recovery and performance. However, not all supplements are created equal, and some might be more suitable for you than others.
In this blog post, we will give you a brief overview of the most common and effective supplements for beginners, such as protein, creatine, multivitamins, and omega 3. We will also introduce you to two emerging trends in the wellness world: CBD and mushroom adaptogens. CBD is a compound found in hemp and marijuana plants that’s said to provide numerous health benefits without the high. Mushroom adaptogens are plant-based medicines that people primarily take to help the body become more resistant to all kinds of stressors. Both CBD and mushroom adaptogens have similar functions: They’re believed to help the body maintain balance when we’re on the brink of burnout. By combining CBD and mushroom adaptogens together, you can boost each other’s stress-busting power and enhance your mental clarity while reducing anxiety.
By the end of this blog post, you will have a better understanding of what supplements are, how they work, and how to use them safely and effectively. You will also learn more about CBD and mushroom adaptogens, and how they can help you cope with stress and improve your mood and cognition. Whether you are looking for a way to boost your energy, build your muscle, or calm your mind, this blog post will help you find the right supplements for you. Let’s get started! 😊
Protein: The Building Block of Muscle
- Protein is one of the most essential nutrients for your body, as it is involved in many processes, such as muscle growth and repair, hormone production, immune function, and energy metabolism.
- Protein is made up of amino acids, which are the building blocks of muscle tissue. There are 20 amino acids, of which 9 are essential, meaning your body cannot produce them and you need to get them from your diet. The other 11 are non-essential, meaning your body can make them from other sources.
- The amount of protein you need depends on your age, weight, activity level, and fitness goals, but a general recommendation is to consume 0.8-1.2 grams of protein per kilogram of body weight per day. For example, if you weigh 70 kg, you should aim for 56-84 grams of protein per day. However, if you are doing resistance training or trying to build muscle mass, you might need more, up to 1.6-2.2 grams of protein per kilogram of body weight per day.
- You can get protein from various food sources, such as meat, fish, eggs, dairy, soy, nuts, seeds, and legumes. However, if you struggle to meet your protein needs through food alone, or if you want a convenient and fast way to boost your protein intake, you can use a protein supplement. Protein supplements come in different forms, such as powders, bars, shakes, and snacks, and they can be made from different sources, such as whey, casein, soy, pea, rice, hemp, and others. The most popular and widely used protein supplement is whey protein, which is derived from milk and has a high biological value, meaning it contains all the essential amino acids and is easily absorbed and used by your body.
- The best time to take a protein supplement is after your workout, as this is when your muscles are most receptive to protein synthesis, which is the process of repairing and building muscle tissue. You can also take a protein supplement between meals, as a snack, or before bed, to keep your protein levels steady throughout the day and night. A typical serving of protein supplement is 20-30 grams, which provides about 3 grams of leucine, the key amino acid that triggers muscle protein synthesis.
- Protein supplements can help you increase your muscle mass, strength, and recovery, as well as support your immune system and metabolism. However, protein supplements are not a substitute for a balanced diet, and they should be used in moderation and according to your needs and goals. Too much protein can cause digestive issues, dehydration, kidney problems, or calcium loss.
Creatine: The Fuel for High-Intensity Workouts
- Creatine is a natural substance that is found in your muscles and brain, and it helps your body produce energy for short and intense bursts of activity, such as sprinting, jumping, or lifting weights.
- Creatine is made up of three amino acids: glycine, arginine, and methionine, and it can be obtained from food sources, such as red meat, fish, and poultry, or from a supplement. Creatine supplementation has been shown to increase your muscle creatine stores, which can enhance your performance, strength, power, endurance, and muscle mass. Creatine can also help you recover faster from your workouts, reduce muscle damage and soreness, and prevent or delay fatigue.
- The most common and effective form of creatine supplement is creatine monohydrate, which is a fine, white, and odourless powder that can be easily mixed with water or any other beverage. There are two ways to take creatine: loading and maintenance. Loading is a method that involves taking a high dose of creatine (20 grams per day) for 5-7 days, to quickly saturate your muscle creatine stores. Maintenance is a method that involves taking a lower dose of creatine (3-5 grams per day) for a longer period, to keep your muscle creatine stores full. Both methods are equally effective, but loading can give you faster results, while maintenance can be more convenient and economical.
- The best time to take creatine is before or after your workout, as this can optimise your creatine uptake and utilisation by your muscles. You can also take creatine at any other time of the day, if you are consistent and take it every day. Creatine is safe and well-tolerated by most people, but it can cause some minor side effects, such as bloating, cramping, or dehydration, in some cases. To avoid these, make sure you drink plenty of water, stay hydrated, and start with a low dose and gradually increase it.
- Creatine supplements can help you improve your athletic performance, especially in high-intensity and explosive exercises, such as sprinting, jumping, or lifting weights. They can also help you build more muscle, as creatine can increase your muscle volume, water retention, and protein synthesis. However, creatine supplements are not a magic bullet, and they will not work without proper training and nutrition. They are meant to supplement, not replace, your hard work and dedication.
Multivitamins: The Insurance Policy for Your Health
- Multivitamins are supplements that contain a combination of vitamins, minerals, and other nutrients that are essential for your health and wellbeing.
- Vitamins and minerals are involved in many functions in your body, such as metabolism, immunity, growth, development, and antioxidant defence.
- You can get most of the vitamins and minerals you need from a balanced and varied diet, but sometimes you might fall short of some of them, due to factors such as poor food choices, stress, illness, aging, or increased physical activity. This can lead to deficiencies, which can impair your health and performance, and increase your risk of diseases and infections.
- Multivitamins can help you prevent or correct any potential deficiencies and fill in any gaps in your nutrition. They can also provide you with some extra benefits, such as boosting your energy, mood, cognition, and immune system, and protecting your cells from oxidative stress and inflammation.
- However, multivitamins are not magic pills, and they cannot replace a healthy diet or compensate for a poor lifestyle. They are meant to supplement, not substitute, your nutrition, and they should be taken as part of a holistic approach to your health and fitness.
- The best time to take a multivitamin is with a meal, preferably in the morning, as this can improve your absorption and utilisation of the nutrients and give you a kickstart for the day.
- You should follow the dosage instructions on the label, and avoid taking more than the recommended amount, as this can cause adverse effects or interactions.
- You should also choose a multivitamin that is suitable for your age, gender, and activity level, and that contains the nutrients that you are most likely to need or lack. For example, if you are a vegetarian or vegan, you might need more iron, vitamin B12, and zinc, while if you are a woman, you might need more calcium, iron, and folic acid.
Omega-3: The Essential Fatty Acids for Your Brain and Heart
- Omega-3 are a type of polyunsaturated fatty acids that are essential for your health, meaning your body cannot produce them and you need to get them from your diet or a supplement.
- Omega-3 have many roles and benefits in your body, such as supporting your brain function, mood, memory, and learning, improving your heart health, blood pressure, and cholesterol levels, reducing inflammation and pain, and enhancing your skin, hair, and eye health.
- Omega-3 can also help you with your fitness goals, as they can increase your muscle protein synthesis, reduce your muscle soreness and damage, and improve your exercise performance and recovery.
- There are different types of omega-3s which are found in different foods. The main ones are:
- ALA (alpha linolenic acid): Our bodies can’t make ALA, so we need to get it from the foods we eat. It’s mainly found in vegetable oils, nuts and seeds.
- EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid): Our bodies can make some EPA and DHA from ALA in the food we eat, but only a small amount. So, it’s good to eat foods that already contain them. Oily fish such as sardines, salmon and mackerel are the best source of EPA and DHA. White fish and shell fish contain some omega 3s, but in smaller amounts.
- The amount of omega-3 you need depends on your age, health, and diet, but a general recommendation is to consume at least 250 mg of EPA and DHA per day. For people with heart disease or high triglycerides, a higher dose of 2-4 grams of EPA and DHA per day may be advised by a doctor.
- You can get omega-3 from various food sources, such as oily fish, flaxseeds, chia seeds, walnuts, and soybeans. However, if you don’t eat enough of these foods, or if you have a higher need for omega-3, you can use an omega-3 supplement. Omega-3 supplements come in different forms, such as capsules, liquids, or gummies, and they can be made from fish oil, krill oil, algae oil, or plant oil.
- The best time to take an omega-3 supplement is with a meal that contains some fat, as this can improve your absorption and utilisation of the fatty acids. You can also take an omega-3 supplement at any time of the day, as long as you are consistent and take it every day.
- Omega-3 supplements can help you improve your health and wellbeing, especially your brain and heart health, as well as your fitness and performance. However, omega-3 supplements are not a substitute for a balanced diet, and they should be used in moderation and according to your needs and goals. Too much omega-3 can cause bleeding problems, digestive issues, or lower your immune system.
CBD: The Stress Relief Specialist
- CBD is a compound found in hemp and marijuana plants that’s said to provide numerous health benefits without the high. CBD interacts with the body’s endocannabinoid system (ECS), which helps regulate lots of bodily functions and maintain balance in the body. It has links to our nervous system, endocrine system, and immune system, all of which are impacted by stress.
- CBD can help you reduce stress by calming your nervous system, lowering inflammation, and balancing your hormones. It can also help you improve sleep quality by inducing relaxation and reducing pain.
- CBD can be taken in different forms, such as oils, capsules, edibles, or topicals. The amount of CBD you need depends on your weight, health, and reason for using it, but a general recommendation is to start low and go slow. You can begin with a dose of 5-10 mg of CBD per day, and gradually increase it until you find the optimal dose for you. The effects of CBD may vary from person to person, and may take some time to kick in, so be patient and monitor your response.
- The best time to take CBD is when you feel stressed, anxious, or in pain, or before bedtime if you have trouble sleeping. You can also take CBD as a preventive measure, to keep your stress levels low and your mood stable. You can take CBD with or without food, but some people find that taking it with a fatty meal can enhance its absorption and effects.
- CBD supplements can help you cope with stress and improve your mood and cognition, as well as your physical health and wellbeing. However, CBD supplements are not a cure-all, and they should be used as a complementary therapy, not a replacement for medical treatment or a healthy lifestyle. CBD supplements may also have some side effects, such as drowsiness, dry mouth, or low blood pressure, or interact with some medications, such as blood thinners or antidepressants. Therefore, you should consult your doctor before using CBD, especially if you have a medical condition or take any medication.
Mushroom Adaptogens: The Natural Stress Fighters
- Mushroom adaptogens are plant-based medicines that people primarily take as a way to help the body become more resistant to all kinds of stressors. They are called adaptogens because they can help the body adapt to different situations and challenges, by modulating the stress response and restoring the balance of the body and mind.
- Mushroom adaptogens can help you manage stress by supporting your adrenal glands, which produce the stress hormones cortisol and adrenaline. They can also help you boost your immune system, which can be weakened by chronic stress. They can also help you enhance your mental performance, focus, and creativity, by stimulating your brain cells and neurotransmitters.
- Mushroom adaptogens can be taken in different forms, such as powders, capsules, teas, or coffees. The amount of mushroom adaptogens you need depends on your stress level, health, and preference, but a general recommendation is to take 1-3 grams of mushroom extract per day. You can also mix and match different types of mushrooms, as they have different properties and benefits. Some of the most popular and effective mushroom adaptogens are:
- Reishi: Reishi is known as the “mushroom of immortality” and the “queen of mushrooms”, as it has a long history of use in traditional Chinese medicine. Reishi can help you calm your mind, reduce anxiety and depression, and promote sleep. It can also help you support your immune system, lower inflammation, and protect your liver and heart.
- Lion’s mane: Lion’s mane is known as the “smart mushroom” and the “pom-pom mushroom”, as it has a unique shape and a powerful effect on the brain. Lion’s mane can help you improve your memory, learning, and cognition, by stimulating the growth of new brain cells and nerve fibers. It can also help you protect your brain from degeneration, and enhance your mood and creativity.
- Cordyceps: Cordyceps is known as the “energy mushroom” and the “caterpillar fungus”, as it grows on the bodies of insects and has a remarkable ability to boost vitality. Cordyceps can help you increase your stamina, endurance, and strength
Conclusion
In this blog post, we’ve learned what supplements are, why you need them, and how to use them wisely. We’ve also introduced you to two emerging trends in the wellness world: CBD and mushroom adaptogens. CBD is a compound found in hemp and marijuana plants that’s said to provide numerous health benefits without the high. Mushroom adaptogens are plant-based medicines that people primarily take as a way to help the body become more resistant to all kinds of stressors. Both CBD and mushroom adaptogens have similar functions: They’re believed to help the body maintain balance when we’re on the brink of burnout. By combining CBD and mushroom adaptogens together, you can boost each other’s stress-busting power and enhance your mental clarity while reducing anxiety.
We hope this blog post has given you some valuable insights and guidance on how to incorporate our products and general supplements into your fitness and nutrition routine. If you’re interested in learning more about these supplements or other wellness topics, feel free to check out our other blog posts. We’re always happy to help you achieve your wellness goals.
Thank you for reading! 😊