Many people equate exercising or working out with getting a gym membership and going to a fitness center. But in reality, you don’t necessarily have to leave your home to get a good sweat on or lose some weight. Whatever your fitness goal is, you can make it happen in the comfort of your home.
In fact, many fitness experts say that designing an effective workout program at home doesn’t take much effort or money. But if you’ve been doing at-home workouts for some time, you probably know that it’s a lot of hard work. There are obstacles and distractions you need to get a grip on. Else, you’ll easily get distracted and motivated.
Besides all that, getting good nutrition is crucial if you want to get the best results in your workout or take your fitness goals to the next level. To make sure that your body gets the right amount and type of nutrients, we’ve underlined below the top supplements that will effectively work and support your body for advanced workouts at home.
As one of the most well-researched supplements on the market, creatine is widely used in health and fitness regimens. But it’s popular among gymnasts, weightlifters, wrestlers, and football players. Creatine’s performance-enhancing substance makes a big difference in the production of adenosine triphosphate (ATP), the primary carrier of energy in your body.
This supplement can help you improve strength, increase lean muscle, and make your muscles recover more quickly during high-intense activities. So, if you’re looking to advance your workout, such as putting up more reps or pushing your muscles harder to perform their best, creatine would be a perfect add-on to your diet.
Caffeine is another supplement widely used by many athletes to boost their energy levels. But it is also known to improve mental alertness and sharpen focus, which can speed up one’s reaction time. That’s why a single dose of caffeine can significantly enhance your overall performance on a plethora of exercise modes.
However, it’s worth noting that the energy-boosting effects of caffeine work best if you take it one to two hours before your training or workout. This way, you’d be able to ensure that the levels of caffeine in your bloodstream are at their peak the moment you begin your workout at home.
Branched-Chain Amino Acids
Another popular supplement among athletes and those looking to make their workout more effective is branched chain amino acids (BCAAs). These BCAAs are composed of the three essential amino acids that your body cannot produce on its own. Thus, you can only obtain them through your diet.
BCAA supplements can be a great support for advanced workouts. While you’re working out, your body utilizes tryptophan to make serotonin, which explains why you may experience exercise fatigue. But higher levels of BCAA regulate the amount of tryptophan entering into your brain and, in effect, reduce fatigue and soreness during high-intensity exercise routines.
Beta-alanine is also one in-demand supplement through all levels of sport and training. It’s known to increase the production of carnosine, a compound that plays an essential role in muscle endurance in high-intensity workouts. Basically, carnosine works in your body to prevent the build-up of acids, which is a major contributor to muscle fatigue.
The problem is, your body can only produce as much carnosine as you have beta-alanine. That’s why it would be good to take concentrated amounts of these supplements to allow your body to have more resistance against fatigue while working out. This way, you’d be able to do harder workouts for an extended period without getting exhausted.
Nitric oxide is a compound involved in many essential cell activities, and one is vasodilation or the widening of the blood vessels. As the blood vessels get wider, the flow of nutrients and oxygen to your working muscles also increases. Such effects help reduce time to fatigue during your training or workout.
That said, taking nitric oxide supplements can help you recover faster between sessions, which can lead to more frequent weight lifting workouts. Note that working out without full recovery results in overtraining and poor performance. If you want to get optimal results in your advanced workouts, nitric oxide will make an excellent fuel.
Glutamine is another amino acid with many functions and is naturally produced in the body. It also can be found in almost every animal-derived protein source, but it only makes up a little more than five percent of the amino acids in such food products. If you want to maximize its benefits in your workout, it would be best to take glutamine supplements.
The primary role of glutamine is serving as building blocks for proteins, which are essential for repairing muscles and reducing soreness during intense exercise. When combined with glucose and electrolyte drinks, it is also found to enhance fluid and electrolyte uptake and, therefore, prevent dehydration while working out.
Important Reminders Before Taking Any Supplements
Taking supplements makes a big difference in your workout goals. It can certainly enhance your fitness and provide you the energy and endurance you need to push through challenging workouts.
But here are some important reminders you need to bear in mind before taking any of these workout supplements.
- Check The Supplement’s Safety: Companies that make supplements are supposed to follow the FDA’s guidelines to ensure the quality and safety of their products. But this may not always be the case. So, check the safety of supplements by taking the time and effort to research the manufacturers and go for the reliable one.
- Consult Your Doctor: Some supplements might have ingredients that are not good for you, especially if you have certain medical medication. Before using any of these workout supplements, make sure to consult your doctor. Your health should be your top priority more than anything else.
- Be Aware of The Side Effects: Each supplement consists of a mixture of several ingredients that might have some side effects, such as headaches, tingling, stomach upset, and skin conditions. You can minimize these typical side effects by decreasing your dosage. But if they persist or worsen, tell your doctor promptly.
There is no one-size-fits-all supplement for your workout, but you might find the one that will best suit your needs. Remember that each supplement comes with different effects on your body. Ensure that you know how the supplement can support your body in your training, and always do your research before taking any of them.