In Part 1, we discussed the benefits of using Creatine, Protein and a Multi-Vitamin. In part 2 we will introduce the benefits of supplement with Fish Oil, BCAA’s and Glutamine. Supplementation can make up a major part of anyone’s game plan so understanding which ones to use is a great benefit in achieving your goals.
Most of the health benefits of fish oil can be contributed to the presence to Omega 3 fatty acids. This omega 3’s can be found in all sorts of good fish like salmon, tuna, trout and sword fish. Two values of using fish oil is maintaining a healthy a heart and fat loss. Fish oil reduces the risk of heart disease, lowers the level of bad cholesterol and increases the level of good cholesterol (HDL). In regards to weight loss, studies have shown that exercise combined with fish oil have had a positive effect on body shape and composition. To get maximum results it’s recommended you consume about 900 mg or more daily.
Branched-chain amino acids are essential amino acids (specifically, valine, leucine and isoleucine). Amino Acids are the building blocks of protein and have various functions related to energy production during and after exercise so they are needed in adequate amounts. The body can obtain branched chained amino acids from proteins found in foods especially meat and dairy products. The benefits of BCAA’s include
1. Increased recovery in decreased time- Probably the most important benefit of BCAA”s for athletes for the simple fact that it helps with post exercise muscle soreness meaning you can hit the weight more frequently and achieve your goals more timely.
2. Endurance- Supplementing with BCAA’s can help you maintain your training intensity especially during dieting when your energy level typical decreases.
3. Stimulate fat loss- Studies have shown that using this supplement has triggered losses in visceral body fat with is located in the deeper layers of the bodies subcutaneous fat.
Glutamine can be consumed at multiple times during the day or night but probably the most effective time is post work out, because it helps in the recovery process after a demanding work out. Glutamine usually taken in doses of 5 grams servings and can range from 10-20g per day. Studies have showed that glutamine reduces muscle tissue break down and improves protein metabolism. A big benefit for bodybuilders or strength athletes is supplementing with glutamine can help reduce the effects of muscle catabolism which occurs during strenuous training.
As in Part 1 (Creatine, Protein and Multi-Vitamin) these are just THREE more essential supplements to add to any stack for an athlete trying to achieve maximum results.