Q2 Is Whey Protein Powder Better Than Protein In Food
Keep in mind that supplements are supposed to supplement your current activity and nutrition. Whey protein powder is easy to use, has immune-boosting properties, and can be absorbed quickly after an exercise. While getting all of your protein from a box of powder is not recommended, when you are in a hurry, it is a fantastic lunch alternative.
Glucosamine & Chondroitin Sulfate
Glucosamine plays a vital role in building cartilage, and many people take it as a supplement to treat arthritis and osteoarthritis. It occurs naturally in the fluid around the joints, in animal bones, bone marrow, shellfish, and fungi.
It has been shown to reduce osteoarthritis-related pain, stiffness, and swelling in the joints.
Chondroitin sulfate is part of a protein molecule that helps give cartilage its elastic properties and is thought to have an anti-inflammatory effect, which can help to reduce the painful swelling in the joints that occurs when the exposed bones in the joint rub together.
In addition, chondroitin sulfate may also help slow the breakdown of cartilage. Many scientists believe that chondroitin helps to reduce pain and improve range-of-movement in a number of ways.
These supplements are commonly taken together.
Recommended Dose: Supplements vary in strength and quality. Please consult the label for dosage instructions.
Have I Used This Type Of Protocol Before
Yes. It is one of the main reasons that I often get asked that-ever intelligent question of, “Dude what are you on” or “d-bol or test?” Recovery is one of the least thought of, most undervalued aspects of bodybuilding. A sad fact, because if trainees would realize its importance we would have a lot more people looking the part of a Bodybuilding.com reader and not wondering “Why am I doing this?”
Recommended Reading: Miracle Copper Anti Fatigue Compression Socks
Who Is Susceptible To Doms
Pretty much anyone who works out can fall prey to delayed onset muscle soreness. It is especially a part and parcel of workout routines aiming for hypertrophy.
High-intensity workouts such as eccentric exercises, that is when you tense up and lengthen a muscle at the same time, which is pretty common during any sort of resistance training, is a very common trigger for DOMS.
While pro athletes and bodybuilders often experience DOMS, workout enthusiasts like you and me or even complete novices embarking on their workout journey, are no strangers to it either.
Essentially, you take your workout intensity up a notch, and you can be saddled with DOMS.
Best Vitamins For Muscle Fatigue
Sticking to your workout plan is normally the most difficult step in achieving your goals. But once you find the time, set goals, and create a training plan, you have to be careful not to fall into muscle fatigue. It will prevent you from continuing your workout, and then postponing all set plans and goals.
But to prevent this, other than adequate recovery in the form of sleep and proper nutrition, I advise you to start taking vitamins that will contribute to recovery and reduce the risk of chronic muscle fatigue.
Don’t Miss: Does Strep Throat Cause Fatigue
The Top 15 Supplements For Natural Ms Treatment
In a recent podcast, I made the case for natural treatment of multiple sclerosis with diet, supplements, and other innovative therapies. My experience while treating MS patients for over thirty years has convinced me that while drugs have limited benefits , natural therapies have a dramatic impact on the course of MS.
Before we get to supplements, lets talk diet. MS is actually the subject of the longest clinical trial of a dietary intervention to treat a medical condition. Beginning in 1949, Dr. Roy Swank treated a group of MS patients with a modified low-fat diet. Whole milk, cheese, butter, margarine and all sources of trans-fats were prohibited. The diet was supplemented with one tablespoon of cod liver oil per day, and participants were encouraged to consume fish three times per week.
After 34 years of follow-upunprecedented in nutritional sciencethere were dramatic reductions in disability compared to a control group on an indiscriminate diet. Fifteen patients adhered to the diet for 50 years thirteen remained active and free of limitations, while only two needed assistance to walk.
She recently obtained a seven-figure grant to undertake a comparative study of the Swank Diet vs. the Wahls Protocol for MS patients at the University of Iowa. My personal preference is for the Paleo Diet that Ive been using with good results for many years with my MS patients.
When it comes to supplements, here are the ones with the most scientific mojo:
Not All Energy Supplements For Fatigue Are Created Equal
But what vitamins and minerals are necessary? And which are just marketing hype?
In this post, I do away with all the hype. Here, I focus on exactly which are the best energy supplements for chronic fatigue syndrome. The information I present is based on scientific research, not marketing hype. All of the supplements I list are proven to improve energy production and alleviate chronic fatigue syndrome.
Keep in mind, your body often wont absorb inexpensive brands found at drugstores. Similarly, very high priced products may have an expensive marketing campaign to support and not offer a superior product. Purchase supplements with price points in the middle of the range. These brands are available online or in-store at health and wellness businesses.
To overcome chronic fatigue syndrome you need specific nutrients that target your fatigue at a cellular level.
You may find a supplement that promises to increase your energy, but when you look at the ingredients list, you see the words proprietary blend.
The term proprietary blend is how manufacturers get around listing the actual amounts of vitamins and minerals in their supplements.
Proprietary blends are clever ways to make inferior supplements look legitimate. They are often accompanied by marketing campaigns that promise the world. But they hardly ever work the way they claim.
Focusing on the performance of your mitochondria is how to know youre using the best energy supplements for chronic fatigue.
Also Check: What Does Sleep Apnea Fatigue Feel Like
When And How To Take Muscle Recovery Supplements
After a client selects the supplement or supplements that could be the most beneficial for them, the next step is to come up with a schedule for taking them. When it comes to using a muscle recovery supplement, there are two basic options. It can either be a pre-workout supplement or a post-workout supplement.
The best time to take a specific supplement changes based on the type of supplement taken. Some provide more benefits when used before an exercise session. Others are more effective when used for post-workout recovery.
As an example, one studyinvolved the use of creatine monohydrate. It found that more benefits were obtained when used as a post-workout supplement. BCAAs taken as a bodybuilding supplement are generally best when consumed before the exercise starts.
Recommendations about how much to take vary as well. For instance, magnesium is one supplement you dont want to take too much of. The Office of Dietary Supplements recommends not exceeding 310 mg for those in the 19-30 age range or 310 mg for 31 and up. Taking in more can cause diarrhea. And if you exceed the recommendations too much, it can actually be fatal.
For this reason, it is recommended that you talk with your doctor before starting any new supplement regimen. This helps ensure that the substance is safe for you to take given your health and medical conditions. Once you have clearance, work them into your diet slowly. This helps minimize negative side effects.
Vitamin B3 And Vitamin B12
All of the B vitamins are important in mitochondrial health. All of them. Thats why taking a supplement of B-complex vitamins will form a solid foundation. But you will need additional support via vitamin B3 and vitamin B12.
Vitamin B3 is more often known as niacin. If youve ever taken too much of this vitamin youll have experienced redness, or, flushing of your skin with an accompanying itch. This is known as a niacin flush. Fortunately, there are new forms of niacin that make for happy skin and mitochondria.
As far as energy production is concerned, the most important function of vitamin B3 is making your mitochondria more efficient so they can make more energy.
New forms of vitamin B3 known as nicotinamide riboside seem to be the most efficient at improving mitochondrial and ATP production. If youre unable to find nicotinamide riboside, opt for niacinamide but ensure its a slow-release formula. This will prevent any of the uncomfortable skin reactions.
Take 500-1500mg daily.
Vitamin B12 is known as cobalamin. This is the form many supplements come in. But for those with chronic fatigue syndrome, youll want to take your vitamin B12 in its methylated form methylcobalamin.
Vegetarians and vegans are at increased risk of vitamin B12 deficiencies, so if you are on either a vegetarian or vegan diet, ensure you are supplementing B12 daily.
Bi-weekly or monthly B12 injections or 5000mcg sublingual on a daily basis.
Don’t Miss: Amino Acids For Adrenal Fatigue
Foods That Help Curb Muscle Soreness
Proteins and carbohydrates are your bodys main fuel to help you power through your workouts, and then help your muscles recover. Without an adequate balance of proteins and carbs in your diet, your tendency to suffer from DOMS exponentially increases.
Recommended: Heres a complete list of weight gain and muscle building foods to help you reach your goals faster.
As the building blocks of your body, proteins not only help build more muscle, but is integral to reducing muscle soreness and fatigue as it helps muscle recovery like nothing else.
Chicken, fish, turkey, and eggs are perfect sources of protein to achieve the optimum 30% protein intake requirements of athletes looking to bulk up, and recover speedily.
Foods such as turmeric and ginger have been known for their anti-inflammatory nature and phytonutrients-rich nutritional value for years. These can be holistically incorporated to deal with DOMS by combating muscle tissue inflammation.
Caffeine is actually a great ingredient that can help you overcome DOMS. It acts as a stimulant that encourages easing muscles of soreness and fatigue. In fact, a lot of us swear by caffeine to not only give us a jolt of energy in the morning, but also to improve our performance during strength and endurance workout routines.
Since it stimulates the nervous system, you will also not feel the pain and stress caused by your workouts as much, thus making it easier for you to follow through with the routine.
The Importance Of Muscle Recovery
Workout recoveryis arguably as important as the workouts themselves. Any time you push muscle past its normal level, it creates a tiny tear in the muscle tissue. It is the repair of this tear that leads to muscle growth.
If the muscle isnt allowed to recover, you wont see gains in muscle mass. You may also notice reduced muscle strength. This makes it a struggle to get through your workouts. It can also show up as a lack of progress.
Giving adequate time for muscle repair also reduces the risk of injury. Research reveals that, for young athletes, specialization may increase this risk. Though actual risk varies based on sport and the athletes sex.
For example, overuse injuries are more common in volleyball than in soccer or basketball. Additionally, female basketball players are almost four times as likely to have an overuse injury than males. Giving enough time for recovery helps reduce overuse-related muscle breakdown.
While taking time off gives muscle fibers time to heal, a workout supplement can assist. What value do these substances have to offer? Two of the most compelling are their ability to heal muscle damage and reduce sore muscles.
Also Check: Common Causes Of Extreme Fatigue
Supplements For Muscle Recovery
Reading Time: 5 minutes 20 seconds
Devising the best workout plan for a client takes some time. You must consider their goals, exercise preferences, fitness level, and more. To most clients, this plan is merely a series of exercises designed to help them lose weightor build muscle. What they fail to realize is that they are also laid out in a way to allow for adequate muscle recovery.
How Safe Are Energy Pills
Generally speaking, energy pills are some of the least safe supplements on the market. There are a lot of dangerous energy pills out there supplements which contain harmful synthetic stimulants, addictive substances, and untested adrenaline-boosters.
At the same time, there are plenty of energy pills out there that are extremely safe. The best energy supplements on the market today are typically very safe for repeated, regular use. Top-tier energy boosters will use sensible doses of ingredients that have been thoroughly tested in clinical conditions.
The best way to stay safe while using energy pills is to do your research carefully. Assess your caffeine tolerance and calculate your existing intake as accurately as you can. Think carefully about whether or not you really need any extra caffeine.
We believe that you can often get better results if you try to fix the deeper issues with your lack of energy what is really causing your fatigue? Often, just taking more caffeine masks a deeper problem .
Thats why we think its important to take a holistic approach to increasing your energy levels.
Also Check: Can Black Mold Cause Fatigue
Which Vitamins Are Good For Muscle Health
You have probably heard a lot about vitamins and the role they play in many essential body functions. For example, vitamin A is necessary for eye health. Vitamin D contributes to your immune system and helps you fight disease. To the uninitiated, some vitamins also play a significant role in muscle growth and muscle recovery as well. Lets take a look at the most important vitamins for muscle health:
Supplement For Energy And Focus Performance Lab Stim + Energy
If your goal is higher energy levels, improved focus, and better cognitive performance, then this is the supplement stack for you.
Performance Lab Stim delivers a 50mg dose of natural caffeine combined with 100mg of Suntheanine. This results in a cleaner, sharper, longer caffeine buzz with fewer side effects.
The caffeine and theanine is supported by Tyrosine, which has been shown to improve cognitive performance in people with sleep deprivation. All this is capped off with a B vitamin complex to support energy metabolism and neurotransmitter production.
Performance Lab Energy works in a very different, but complimentary way, to Stim. It is designed to optimize and protect your cell mitochondria, enhance energy metabolism, and reduce oxidative stress. This is a daily, long-term energy supplement for people fighting chronic fatigue.
The benefits of using Performance Lab Stim and Energy together are extensive. They include:
- Enhanced mitochondria for lasting energy
- More efficient energy metabolism
- Rapid increase in mental and physical energy levels
- Reduced fatigue
- Heightened focus
- Enhanced cognitive function
Performance Lab have completely dominated the market with their brand new range of energy supplements. The company focuses exclusively on high quality, pure ingredients, and simple, easy stackable formulas. This stackability is a major selling point for people with very particular needs.
Learn more about Performance Lab Energy.
#2 Runner-up Qualia Nootropic Energy
Also Check: How To Fight Diabetes Fatigue
Vitamins That Aid Muscle Recovery
Are Supplements For Cfs Effective
If you have certain specific deficiencies, your doctor might recommend taking a nutritional supplement. Of course, if your doctor recommends supplements for CFS, its worth trying them.
But the reality is that little solid evidence exists to say that it will work for everyone. Certain supplements have gone through the process of a double-blind, placebo-controlled clinical trial. Others have only received self-reported results. In either case, results are mixed and not at all guaranteed.
Make sure to consult your doctor before starting any supplement regime. You can also reach out to your pharmacist for information on possible interactions between supplements and medications. Natural does not always mean safe.
When youre thinking about supplements for CFS, focus on the symptoms that are affecting you most. Try to choose supplements that are designed to improve those specific symptoms.
Although there isnt a ton of study-backed evidence, supplements can improve some CFS symptoms!
Don’t Miss: Can Cancer Cause Extreme Fatigue
Bcaa Branched Chain Amino Acids
Leucine, isoleucine, and valine are the three amino acids that make up branched-chain amino acids , and proteins like meat, poultry, eggs, dairy, and fish are common sources of it.
BCAAs are essential for muscular building, making up 14% of your bodys total amino acids. Almost everyone gets their daily dose of BCAAs through food, but they are also quite popular as a dietary supplement.
If you are not getting enough high-quality protein in your diet, it is unlikely that BCAA supplements can help you.