Athletes can require anywhere between 1.5-2gm protein per kg of bodyweight. Dividing the daily protein intake in 3 to 4 doses with each dose having more than 2gm leucine is considered the most optimal for muscle growth. Whey protein supplement is a convenient tool to complete daily protein intake, the protein is a high-quality protein with excellent bioavailability.
Whey protein can be consumed multiple times during the day depending on the individual protein requirement and diet.
Best consumed post-workout in water or milk.
For people with sensitive digestive systems, lactose intolerance or IBS, whey protein isolate is a great option. Whey protein isolate can be excellent option If the goal is fat loss as it contains 90 or more % of protein with negligible amount of carbohydrates and fats.
Creatine is a natural supplement often used to improve athletic performance. It may also boost brain function, fight certain neurological diseases, and accelerate muscle growth.
Creatine supplements increases exercise performance, may help improve cognitive function and can assist in reducing feeling of fatigue and tiredness.
more than 1,000 studies have been conducted, which have shown that creatine is a top supplement for exercise performance.
Creatine monohydrates is the most researched form of the supplement and is well absorbed. Creatine can be consumed any time of day but many recommend creatine supplementation after workout.
Omega-3 fatty acids are essential fatty acids that our body cannot make, so they have to be consumed from food/supplements. There are 3 type of omega 3 fatty acids – ALA, EPA and DHA they offer numerous health benefits, particularly for athletes and bodybuilders. They are crucial for managing
inflammation, which can result from intense training, Omega 3 can also assist in recovery and manage good joint health. Additionally, omega-3s have shown to improve heart health and enhance blood circulation, ensuring that muscles receive more oxygen and nutrients during workouts. This can lead to improved endurance and performance. For athletes and bodybuilders, consuming at least 250-500 mg of EPA and DHA per day is recommended, but higher amounts might be beneficial depending on the intensity of the exercise and individual health needs. Foods rich in omega-3 (EPA and DHA) include fish like salmon and mackerel, For ALA flaxseeds and walnuts can be consumed.
Vegetarians need to get EPA and DHA from supplements as ALA conversion to EPA and DHA is very low. To get the right
amount of EPA and DHA supplementing with fish oil capsules or Algae oil capsules can be beneficial.
It is estimated that more than 75% of Indians are deficient in vitamin D. Vitamin D deficiency can result in serious health consequences and will be limiting factor in the goal improve quality of life. The only reliable way to complete vitamin D intake is through food fortified with vitamin D or by taking Vitamin D supplements. The dosage and frequency of supplements will vary on blood levels of vitamin D3.
Through its potential to delay muscle fatigue, taurine may benefit athletic performance A review of 19 studies: Taurine helped - increased oxygen uptake by the body
increased time to fatigue improved recovery times improved strength and power.
Caffeine is a natural stimulant most commonly found in tea, coffee, and cacao plants. It works by stimulating the brain and central nervous system, helping you stay alert and prevent the onset of tiredness.
Caffeine can improve exercise performance potentially delaying the time it takes your muscles to reach exhaustion Caffeine may also improve muscle contractions and increase tolerance to fatigue.