If there's one thing I've learned the hard way, it's that not every supplement is worth your money. Yes, I've fallen for gym salesmen, I've bought things thinking I was going to become a superhero, and in the end, all I got was a hole in my wallet.
But don't worry, because today I'm going to save you from this hassle. I'm going to show you which supplements really make a difference to your health and performance, without any frills or marketing talk.
Protein: The Base of Everything
If you work out, play soccer, run, or simply want to avoid losing lean muscle over time, protein is your best friend. The problem is that sometimes we can't eat enough to reach our goal. And that's where protein comes in. whey protein.
- THE whey concentrate It's cheaper and has a little bit of carbs and fat.
- THE whey isolate It is purer, ideal for those who are lactose intolerant or want to avoid extra fat.
- THE hydrolyzed whey It's easier to digest, but it costs a kidney.
If you are vegan, relax, there is an option for you too: vegetable protein of peas, rice, soy…
Creatine: The King of Performance
You know that supplement that really works and has studies proving it? This is the creatine. And it's not just for those who want to grow in the gym, no. It improves strength, endurance, muscle recovery and even brain function.
- Take 5g per day It's enough, no need for a cycle.
- It works for everyone, including seniors and women.
- Myth: It doesn't hurt the kidneys (unless you already have a kidney problem).
Omega-3: The Natural Anti-inflammatory
If you want to keep your brain sharp, reduce inflammation, and improve heart health, omega-3 is essential. But pay attention: not all omega-3 is the same.
- You have to be rich in EPA and DHA (at least 1g adding both).
- Prefer the ones from cold water fish, which are purer.
- Avoid cheap items without information about their origin.
Vitamin D: The Sun in a Bottle
Most people has a vitamin D deficiency, because we spend more time in offices than in the sun. This is a problem, because this vitamin regulates the immune system, bone health and even mood.
- The dose varies, but somewhere in between 2,000 to 5,000 IU per day is a good start.
- Always take with a source of fat for better absorption.
- If you can, get tested to find out your level and adjust your dose.
Magnesium: The Miracle Mineral
THE magnesium It's one of those supplements that you only notice the difference after using it for a while. It improves sleep, reduces cramps, helps with muscle function and mental health.
- THE magnesium chelate or bisglycinate is the best absorbed.
- Avoid the magnesium oxide, because it has low absorption and can cause diarrhea.
- Taking it before bed can greatly improve the quality of your sleep.
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Don't Throw Money Away
With so many options on the market, it's easy to fall for miraculous promises. But if you focus on these essential supplements, will ensure a solid foundation for health and performance without spending on nonsense.
