WHAT IS A SUPPLEMENT? THE BEST SUPPLEMENTS!

What is a supplement? What does it do? Which is the best supplement?

We have prepared a content that will answer the question “Which supplement should I take?”, which is frequently asked by those who exercise regularly.

Achieving the body we want is the result of conscious training, quality nutrition, disciplined rest and the right mindset; in short, a balanced life. A factor that disrupts the balance, no matter how small, will prevent us from reaching the results we want. The purpose of supplements is to reduce the obstacles on the way.

What is a supplement? What is it used for?

What does a supplement mean? It means sports nutrition. It means foods specially prepared for athletes.
They are called supplements because these products do not contain all the vitamins, minerals and nutrients you need to survive on their own. Therefore, they are not used as meal replacements. Supplements are there to make up for the deficiency.

Therefore, it is important to first understand the nutrient that is missing. There are two points to consider about supplements.

Supplements are not harmful when used correctly. And supplements are not miracles.

Best Supplements

1: #Creatine

Creatine plays a role in energy use in strength-based sports such as weight training, sprinting, and wrestling.
According to research, creatine is the only supplement that can improve the performance of low-intensity and high-intensity athletes.
It can help you lift heavier weights because it directly affects your strength, and it indirectly supports muscle growth and mass gain. The most researched supplement, creatine, does not cause any health problems and is beneficial for the brain, bones, muscles, and liver.
Creatine products do not move mountains, but there is a slight quality difference. There are different forms of creatine, but the most basic creatine monohydrate should do the job.

2: #ZMA (Zinc and Magnesium)

Zinc and magnesium… Minerals that play a primary role in many metabolic activities. Some problems that occur when they are deficient: Low sexual desire, hair loss, white spots on nails, low testosterone and acne…
You and your family, especially athletes, need to supplement the minerals they are deficient in. Supporting with supplements naturally increases your testosterone (pulls it to where it should be) and increases the efficiency you get from your sleep. Indirectly, it helps you work in the gym and in the kitchen.
Of course, you can take zinc and magnesium separately. However, athletes usually take them as ZMA. The doses are adjusted accordingly and you can take them more comfortably this way.

3: #Omega-3 Fish Oil

Most of the time, the omega-6 ratio in our diet is much higher than the omega-3 ratio. Especially in those who do sports and consume animal products, the omega-3 ratio is very low. This opens the door to many problems. If you think about your health in the long term and want to speed up your recovery after training, omega-3 is a must.
We recommend that you learn more from our comprehensive article about fish oil pills or Omega 3 supplements. An important supplement.
There are many different products on the market, if you are confused about which one to choose, you are right. The quality and quantity of omega-3 fish oil supplements are important.

4:#Probiotic Supplements

You exercise, pay attention to your sleep and also eat. But are you sure that the food you eat goes where it needs to go?
Bacteria do this for us. However, when we include antibiotics, processed foods, stress and grains in our lives, these bacteria cannot do their job and our efforts are in vain. Especially if you have an irregular gut.
More than 200 studies show that more than 170 diseases are caused by deficient probiotics. Irritable bowel (IBS), weak immune system, inflammations, eczema, skin problems, bad breath, diarrhea or constipation… Probiotics are very important for us to overcome these problems.
Probiotics are active bacteria, you need to take them alive. On the other hand, prebiotics are foods that feed already existing bacteria. Prebiotics are not affected by heat or humidity. Both forms meet the need.
If you are wondering which probiotic to buy, you should check out our detailed probiotic and prebiotic article. For a good probiotic supplement, the number of bacteria is an important indicator, but the variety of bacteria is more important than the amount.
Especially lactobacillus rhamnosus and lactobacillus acidophilus are among the most important bacteria. This product is a rich mixture containing them, so we can easily recommend it.
When buying probiotic supplements, you should pay attention to the expiration dates. You cannot understand whether the bacteria are still alive and effective in any other way. You do not need to pay extra money for dead bacteria, we already get enough from poor quality foods. Choose the one that suits your budget.

5: #BCAA (Amino Acid)

Those who regularly meet their protein needs during the day do not need to take supplements. However, if you want to get the most out of your workout and regenerate as soon as possible, the product you will buy will be BCAA. If you are training on an empty stomach with intermittent fasting, which is one of the most popular methods of building lean muscle mass, BCAA is very important during training.

Also, if you are not doing weight training but are doing long-paced sports such as running, swimming or cycling, BCAA will also increase your performance. When it comes to performance and muscle development, the most important amino acids are these branched-chain amino acids.
A good BCAA supplement contains at least twice the amino acid leucine. You can also prefer complex versions containing caffeine before training.