5 ESSENTIAL FOOD SUPPLEMENTS

Whey proteins

Whey protein is extracted from the liquid portion of dairy products

for example the liquid that rises to the surface of the yogurt

Whey protein is an excellent quality type of protein. It is easily digested and has an amino acid profile ideally suited to human needs. Its high concentration of leucine and glutamine makes it a fascinating protein for those looking to develop their muscle mass. It has a higher assimilation rate than other proteins. Also, the whey contains glutathione, a molecule beneficial to the immune system that has a strong antioxidant potential.

Creatine

It is a substance synthesized naturally by the liver, pancreas, kidneys and found in the diet at 1 to 2 g / d. Creatine is used by the body to maintain high levels of ATP in the cell, the form in which the cell stores energy from the diet.

The human body contains on average 100 g of creatine stored primarily in the skeletal muscles in the form of “creatine phosphate.”
To increase intake, creatine supplements (in monohydrate form) can be used to improve physical strength (enhance muscle size) and indirectly promote fat loss through elevated metabolism.

Beta-alanine (BA)

It is a naturally occurring substance in our muscles, just like creatine. It is made from the amino acids in the diet. A bit like creatine, BA is a supplement that improves performance. It allows you to train more intensely and for longer.

Muscles become more fatigued due to an accumulation of metabolic waste than a lack of energy substrates. BA acts by buffering lactic acid, the primary cause of muscle fatigue. By reducing the adverse effects of lactic acid, muscle performance is improved.

Omega-3

According to Venesson Julien, author of Paleo Nutrition, ” the Omega-3 is certainly the most efficient dietary supplement existing for sport, provided they take the right dose .”
These are the long-chain omega-3 fatty acids, EPA and DHA, found in animal fats (fatty fish, organic meat, organic eggs).

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” Several studies have shown that these fats could accelerate protein synthesis and catabolism limit in the manner of a hormone, and therefore significantly accelerate gains in muscle mass strength sports. Furthermore, by modulating inflammation, they reduce the intensity and duration of aches “.