By Zane Josie
The market offers a series of food supplement options, each with its formation, effect on the body, and purpose. We have prepared a guide for you to understand the main types of supplements better. And don’t forget to consult with nutrition professionals to determine the best choice.
Proteins
In this “field” of supplementation are Whey Protein, casein, and albumin, for example. Proteins have a fundamental role in muscle building and repair damage from training and physical activities, working as a reconstructor of damaged structures.
Protein, the most common macronutrient in nature, needs to be well-dosed between food and supplementation and is intended for those who do bodybuilding work. Use in large amounts can tax the liver and kidneys.
There are three types of whey protein: concentrated, isolated, and hydrolyzed.
- The concentrated protein is cheaper because the filtering is not so careful and has approximately 70% to 80% protein, completing the rest with carbohydrates and fats.
- The protein isolate has a much higher concentration of proteins as there is a more careful filtering process, getting to have about 95% protein, and in some cases even 0% carbohydrates or fat.
- Since the hydrolyzed protein undergoes searching and filtering partially or fully break the protein molecules so that the absorption is faster – besides having no carbohydrate.
Glutamine
The most common amino acid in the body, glutamine, works for tissue construction, glycogen synthesis, and the immune system.
Its consumption improves post-exercise recovery, reduces muscle fatigue, and reduces resistance in the immune system, which always drops after physical activity. It is usually taken before and after training.
Carbohydrates
Maltodextrin, waxy maize, trehalose, d-ribose, and dextrose are some products of the carbohydrate class. The primary energy source of the body needs to be well distributed naturally in food and supplementation.
The consumption of supplements at snac supplements acts for energy supply and improves muscle glycogen synthesis. It can be taken both before, during, and after training. Present in the diet of bodybuilders and also those who do cycling, swimming, and running. Contraindicated for people with diabetes.
Hypercaloric
They have a high amount of energy and can replace meals and complement them according to your diet. Its consumption depends a lot on the individual’s needs and is quite common for those who want to gain weight and muscle mass.
Its distribution also varies, as there are hypercaloric foods richer in protein and others in carbohydrates. Depending on your diet and your activity load, it can be aimed at those who want to maintain weight rather than gain. Contraindicated for those who have diabetes and for those who are not looking for weight gain.
