Creatine, glutamine, vegetable protein, whey protein, omega 3, multivitamins… there are dozens of sports supplements and brands but… do you know how to choose the one that best suits you and the safest? Our colleagues at Men’s Health México summarize in 5 points what you should take into account before purchasing them Magnésium livraison Abidjan.
5 tips for choosing the best sports supplement
1- Check who sells it and opt for whey protein
Especially when purchasing whey protein, check the laboratory and who distributes the product. “The best choice is always whey protein because it is a complete protein, is more easily absorbed, and is also usually less expensive,” says Jim White.
2- Check the relationship of BCAAs
BCAAs or branched chain amino acids are essential for muscle growth . Most labels list BCAAs as a 2:1:1 ratio of leucine, isoleucine, and valine. According to White, this proportion is ideal for developing muscle mass, losing fat and combating fatigue because it optimizes muscle synthesis after training.
3- Don’t be scared if it contains carbohydrates
Look for a protein powder that contains between 8 and 13 grams of carbohydrates depending on your weight and activity level. “Carbs increase insulin production and this in turn promotes the absorption of amino acids, stimulating muscle growth,” says Nancy Rodríguez, professor of Nutritional Sciences at the University of Connecticut. Another option is to take the protein with semi-skimmed milk after training.
4- Avoid sweeteners
Most brands use sweeteners to keep calories and carbohydrates low. But many studies conclude that artificial sweeteners can harm gut bacteria. So look for your unsweetened supplements.
5- Look for the seal of approval
Featuring the NSF International ‘Certified for Sport’ seal means a product contains exactly what the label says. Additionally, this seal is the best guarantee that it does not contain banned substances and that it is manufactured in a proper facility that meets all ISO quality standards.