Confused About Supplements? Here’s How To Pick The Perfect One For Your Fitness Goals (Image Credits: iStock)
Choosing the right supplement for your fitness goals can be a game-changer in your health and wellness journey. With never-ending options available, it’s easy to get confused by the choices around you. However, understanding your specific needs and how supplements can complement your diet and exercise routine can help you make an informed decision. But what points one needs to keep in mind to choose the perfect dietary supplements for yourself? We got in touch with Anupama Nair, Nutritionist at Denzour Nutrition who shares a guide to help you choose the best supplements to support your fitness goals.
1. Identify Your Fitness Goals
Anupama shares that the first step in selecting the right supplement is understanding your fitness objectives. Are you looking forward to gaining muscles, longer endurance periods, weight loss – better health, or reshaping your body? Every one of these goals we seek strives for a different outcome, and hence the need for a different set of supplements.
● Building Muscle: If you are seeking to develop your muscles, then be on the lookout for protein supplements like whey, casein, or even plant-based proteins, plus creatine. These may enable your muscles to recover and grow more effectively.
● Improving Endurance: For endurance athletes, supplements like branched-chain amino acids (BCAAs) and beta-alanine can improve stamina and delay fatigue.
● Weight Loss: If fat loss is your goal, consider supplements like caffeine, green tea extract, or thermogenic fat burners. However, always remember that supplements work best when paired with a healthy diet and regular exercise.
● Overall Health and Recovery: A well-rounded multivitamin, omega-3 fatty acids, and joint-support supplements (like glucosamine) can help enhance general wellness and recovery.
2. Evaluate Your Diet
Your diet should always be your primary source of nutrients, explains Anupama. Supplements are meant to supplement your diet, not replace it. Before you reach for a supplement, assess your current eating habits. If you're eating a balanced diet with plenty of whole foods, you might not need as many supplements.
● Protein: If you're not getting enough protein from food sources like meat, fish, eggs, and legumes, a protein supplement might help you meet your daily requirements.
● Vitamins and Minerals: If you have a restricted diet (e.g., vegetarian, vegan, or gluten-free), you may need to add a multivitamin or specific supplements like B12, iron, or calcium.
● Omega-3s: If your diet lacks fatty fish, you might want to consider a fish oil supplement for its heart-healthy omega-3 fatty acids.
3. Consider Your Health and Safety
Before adding any supplement to your routine, consult with a health expert, especially if you have pre-existing health conditions or are on medication. Anupama shares that some supplements may interact with medications or have contraindications with certain conditions.
● Allergies: If you have allergies, make sure to read the ingredient list carefully to avoid any triggers, such as dairy, soy, or gluten.
● Quality Control: Choose supplements that are third-party tested for purity and quality. This ensures that the product contains the ingredients it claims and is free from contaminants or harmful substances.
4. Look for Trusted Brands
The supplement industry is not strictly regulated, so it's essential to choose trusted brands that prioritize quality. Look for brands with positive reviews, clear ingredient sourcing, and third-party testing.
5. Timing and Dosage
How you take supplements can be just as important as which ones you choose. Some supplements work best when taken at specific times of the day. For example:
● Protein: Consume protein shakes post-workout to kickstart muscle recovery.
● Creatine: Take creatine consistently, either before or after a workout, to maximize its benefits.
● Pre-workout: Many pre-workout supplements contain caffeine or other energy-boosting ingredients. Take them about 30 minutes before exercise for maximum performance.
Always follow the dosage instructions provided on the label. More isn’t always better, and taking excessive amounts of certain supplements can lead to negative side effects.
6. Track Your Progress
It's important to monitor the effects of supplements on your body. “Are your strength, energy, and recovery improving at all? If the answer to that question is no, then it might be a good idea to change your diet or supplements. Keep in mind that completing everything with proper supplements is not enough; training and nutrition come first,” Anupama said.
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